WORKOUT PLAN

MONTH 52 – August 2022

Welcome to Month 52 of Booty by Bret!

This month is a Glute Squad Special plan
*Please read the instructions and watch the videos carefully*

There will be up to three options with each movement for the full body days
depending on the equipment you have available.

Choose only ONE exercise per movement according to your set up:

Option A: Fully equipped gym

Option B: Light dumbbells/bands
Option C: No equipment at all

The workout log will be left blank for you to fill in the exercise of choice for
each movement pattern.

*Remember – you have a free ten minutes at the end of your full body
workouts to add in some exercises you’d like to focus more on.

Detailed exercise demonstrations can be found in the Exercise Library.

**You can join our Facebook Community Group using the name and email address you used to sign up
for the Booty by Bret service**

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 WORKOUT PLAN
MONTH 52 – August 2022

Lower Body 1
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Smith Machine Reverse Lunge Dumbbell Reverse Lunge Bodyweight Reverse Lunge
3 x 10 each leg 3 x 15 each leg 3 x 20 each leg
Eccentric Single-Leg
Dumbbell B-Stance RDL Dumbbell RDL
Sliding Leg Curl
3 x 10 each leg 3 x 15
3 x 8 each leg
Bodyweight Single-Leg
Smith Machine Hip Thrust Pulse Dumbbell Hip Thrust Pulse
Hip Thrust Pulse
3 x 20 3 x 30
3 x 20 each leg
Single-Leg Sliding Leg Curl* Single-Leg Sliding Leg Curl* Single-Leg Sliding Leg Curl*
3 x 20 3 x 20 3 x 20
Bodyweight
Cable Standing Glute Kickback Band Standing Glute Kickback
Standing Glute Kickback Pulse
3 x 12 each leg 3 x 20 each leg
3 x 30 each leg

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 WORKOUT PLAN
MONTH 52 – August 2022

Upper Day 1
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Dumbbell
Military Press / Push Press Pike Push-Up
Standing Shoulder Press
3 x 5/3 3 x AMRAP
3 x 10
Eccentric Chin-Up Band Supine Pulldown Inverted Row
3x3 3 x 12 3 x AMRAP

Larsen Press Dumbbell Floor Press Reset Push-Up

1 x 10, 1 x 8, 1 x 6 3 x 12 3 x AMRAP

Inverted Row Dumbbell Bent Over Row YTWL

3 x AMRAP 3 x 10 3 x 10/10/10/10

Cable Lateral Raise* Dumbbell Lateral Raise* Band Lateral Raise*

3x8 3 x 12 3 x 20

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 WORKOUT PLAN
MONTH 52 – August 2022

Lower Day 2
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Step-Down Dumbbell Step-Up Skater Squat

3 x 5 each leg 3 x 10 each leg 3 x 10 each leg
Dumbbell Foot-Elevated
Barbell Hip Thrust 1 ¼
Single-Leg Hip Thrust 1 ¼ Single-Leg Glute Bridge
3x8
3 x 12 each leg 3 x 20 each leg
Knee-Banded
Band 45-Degree Hyperextension Couch Back Extension
Reverse Hyperextension
3 x 20 3 x 30
3 x 20
Cable Kneeling Glute Kickback Band Kneeling Glute Kickback Quadruped Leg Swing
3 x 12 each leg 3 x 20 each leg 3 x 30 each leg
Ankle Weight Standing Hip
Cable Standing Hip Abduction* Band Standing Hip Abduction*
Abduction*
3 x 10 each leg 3 x 15 each leg
3 x 12 each leg

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 WORKOUT PLAN
MONTH 52 – August 2022

Upper Day 2
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Pause Inverted Row

Wide-Grip Pulldown Band Supine Diagonal Pulldown
(3-second top pause)
3 x 10 3 x 10
3 x AMRAP
Dumbbell Low Incline Press Band Standing Chest Press Feet-Elevated Push-Up
3x8 3 x 12 3 x AMRAP
Dumbbell Chest-Supported
Machine Chest-Supported Row* Band Single-Arm Row*
Row*
3 x 15 3 x 20 each
3 x 15
Machine Shoulder Press* Dumbbell Shoulder Press* Band Shoulder Press*
3 x 20 3 x 20 3 x 30

Low-To-High Face Pull* Low-To-High Band Face Pull* Low-To-High Band Face Pull*
3 x 15 3 x 15 3 x 15

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 WORKOUT PLAN
MONTH 52 – August 2022

Lower Day 3
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Braced Deficit
Dumbbell Curtsy Lunge Bodyweight Curtsy Lunge
Dumbbell Curtsy Lunge
3 x 15 each leg 3 x 20 each leg
3 x 12 each leg
Deficit Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift Nordic Ham Curl
3x8 3 x 12 3x5
Shoulders- and Foot-Elevated
Smith Machine Glute Bridge Dumbbell Glute Bridge
Single-Leg Hip Thrust
3 x 15 3 x 30
3 x 12 each leg
Bodyweight
DH Kickback Band DH Kickback
Standing Glute Kickback Pulse
3 x 12 each leg 3 x 20 each leg
3 x 30 each leg

Machine Seated Hip Abduction* Band Seated Hip Abduction* Band Seated Hip Abduction*
3 x 30 3 x 30 3 x 30

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 WORKOUT PLAN
MONTH 52 – August 2022

GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)

3 ROUNDS 3 ROUNDS
Frog Reverse Hyperextension RKC Plank
20 :20sec
Band Standing
Band Standing Hip Abduction
Diagonal Glute Kickback
20 each leg
20 each leg
Band Hip Hinge Abduction Band Standing Glute Kickback
30 20 each leg
Band Quadruped Band Sliding
Hip Extension Seated Hip Abduction
20 each leg 30
Supine Transverse
Squat Pulse
Hip Abduction
30
20

Perform each glute day as a circuit for 3 rounds –

rest 90 seconds between each round

BE SURE TO DELOAD DURING WEEK 1.

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