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    BOOTY BY BRET MONTH 22 - April/May 2020: Week 1: Day 1 Set 1 Set 2 Set 3/set 4

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    Geraldyne
    This document outlines a 4-week glute training program for April/May. Each week follows the same structure: 3 full body days focusing on different muscle groups and movements, and 2 dedicated glute days consisting of 3 rounds of exercises. The full body days include exercises like hip thrusts, presses, pulls, and raises. The glute days focus solely on glute and hamstring exercises like bridges, lunges, and band resisted movements.

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    BOOTY BY BRET MONTH 22 - April/May 2020: Week 1: Day 1 Set 1 Set 2 Set 3/set 4

    Uploaded by

    Geraldyne
    1K views8 pages
    This document outlines a 4-week glute training program for April/May. Each week follows the same structure: 3 full body days focusing on different muscle groups and movements, and 2 dedicated glute days consisting of 3 rounds of exercises. The full body days include exercises like hip thrusts, presses, pulls, and raises. The glute days focus solely on glute and hamstring exercises like bridges, lunges, and band resisted movements.

    Original Description:

    Booty by Brent month 22

    Original Title

    BBB_Month_22_Workout_Log

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    This document outlines a 4-week glute training program for April/May. Each week follows the same structure: 3 full body days focusing on different muscle groups and movements, and 2 dedicated glute days consisting of 3 rounds of exercises. The full body days include exercises like hip thrusts, presses, pulls, and raises. The glute days focus solely on glute and hamstring exercises like bridges, lunges, and band resisted movements.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    1K views8 pages

    BOOTY BY BRET MONTH 22 - April/May 2020: Week 1: Day 1 Set 1 Set 2 Set 3/set 4

    Uploaded by

    Geraldyne
    This document outlines a 4-week glute training program for April/May. Each week follows the same structure: 3 full body days focusing on different muscle groups and movements, and 2 dedicated glute days consisting of 3 rounds of exercises. The full body days include exercises like hip thrusts, presses, pulls, and raises. The glute days focus solely on glute and hamstring exercises like bridges, lunges, and band resisted movements.

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    © All Rights Reserved
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    of 8

    BOOTY BY BRET MONTH 22 – April/May 2020

    We e k 1 : Day 1 Set 1 Set 2 Set 3/Set 4

    Quad dominant:

    Vertical press:

    Hamstring dominant:

    Vertical pull:

    Glute dominant:

    Lateral raise 3 x 15

    We e k 1 : Day 2 Set 1 Set 2 Set 3/Set 4

    Glute dominant:

    Horizontal press:

    Quad dominant:

    Horizontal pull:

    Hamstring dominant:

    Front raise 3 x 15

    We e k 1 : Day 3 Set 1 Set 2 Set 3/Set 4

    Hamstring dominant:

    Vertical press:

    Single-leg shoulder- and foot-elevated


    hip thrust 3 x 12

    Vertical pull:

    Quad dominant:

    Bent over rear delt raise 3 x 15


    BOOTY BY BRET MONTH 22 – April/May 2020

    We e k 1 : Glute Day 1 Round 1 Round 2 Round 3

    A1: Single-leg glute bridge 20 each leg

    A2: Quadruped leg swing 20 each leg

    B1: Eccentric-focused knee-banded


    hip thrust 20

    B2: Squat pulse 20

    C1: Side-lying hip raise 10 each leg

    C2: Side-lying hip abduction 20 each leg

    We e k 1 : Glute Day 2 Round 1 Round 2 Round 3

    A1: Curtsy lunge 20 each leg

    A2: Extra range transverse hip abduction


    20 each leg

    B1: Band standing glute kickback 20 each leg

    B2: Band standing 45-degree glute kickback


    20 each leg

    B3: Band standing hip abduction 20 each leg

    C1: RKC plank :10 seconds

    C2: In/out knee-banded glute bridge 30


    BOOTY BY BRET MONTH 22 – April/May 2020

    We e k 2 : Day 1 Set 1 Set 2 Set 3/Set 4

    Quad dominant:

    Vertical press:

    Hamstring dominant:

    Vertical pull:

    Glute dominant:

    Lateral raise 3 x 15

    We e k 2 : Day 2 Set 1 Set 2 Set 3/Set 4

    Glute dominant:

    Horizontal press:

    Quad dominant:

    Horizontal pull:

    Hamstring dominant:

    Front raise 3 x 15

    We e k 2 : Day 3 Set 1 Set 2 Set 3/Set 4

    Hamstring dominant:

    Vertical press:

    Single-leg shoulder- and foot-elevated


    hip thrust 3 x 12

    Vertical pull:

    Quad dominant:

    Bent over rear delt raise 3 x 15


    BOOTY BY BRET MONTH 22 – April/May 2020

    We e k 2 : Glute Day 1 Round 1 Round 2 Round 3

    A1: Single-leg glute bridge 20 each leg

    A2: Quadruped leg swing 20 each leg

    B1: Eccentric-focused knee-banded


    hip thrust 20

    B2: Squat pulse 20

    C1: Side-lying hip raise 10 each leg

    C2: Side-lying hip abduction 20 each leg

    We e k 2 : Glute Day 2 Round 1 Round 2 Round 3

    A1: Curtsy lunge 20 each leg

    A2: Extra range transverse hip abduction


    20 each leg

    B1: Band standing glute kickback 20 each leg

    B2: Band standing 45-degree glute kickback


    20 each leg

    B3: Band standing hip abduction 20 each leg

    C1: RKC plank :10 seconds

    C2: In/out knee-banded glute bridge 30


    BOOTY BY BRET MONTH 22 – April/May 2020

    We e k 3 : Day 1 Set 1 Set 2 Set 3/Set 4

    Quad dominant:

    Vertical press:

    Hamstring dominant:

    Vertical pull:

    Glute dominant:

    Lateral raise 3 x 15

    We e k 3 : Day 2 Set 1 Set 2 Set 3/Set 4

    Glute dominant:

    Horizontal press:

    Quad dominant:

    Horizontal pull:

    Hamstring dominant:

    Front raise 3 x 15

    We e k 3 : Day 3 Set 1 Set 2 Set 3/Set 4

    Hamstring dominant:

    Vertical press:

    Single-leg shoulder- and foot-elevated


    hip thrust 3 x 12

    Vertical pull:

    Quad dominant:

    Bent over rear delt raise 3 x 15


    BOOTY BY BRET MONTH 22 – April/May 2020

    We e k 3 : Glute Day 1 Round 1 Round 2 Round 3

    A1: Single-leg glute bridge 20 each leg

    A2: Quadruped leg swing 20 each leg

    B1: Eccentric-focused knee-banded


    hip thrust 20

    B2: Squat pulse 20

    C1: Side-lying hip raise 10 each leg

    C2: Side-lying hip abduction 20 each leg

    We e k 3 : Glute Day 2 Round 1 Round 2 Round 3

    A1: Curtsy lunge 20 each leg

    A2: Extra range transverse hip abduction


    20 each leg

    B1: Band standing glute kickback 20 each leg

    B2: Band standing 45-degree glute kickback


    20 each leg

    B3: Band standing hip abduction 20 each leg

    C1: RKC plank :10 seconds

    C2: In/out knee-banded glute bridge 30


    BOOTY BY BRET MONTH 22 – April/May 2020

    We e k 4 : Day 1 Set 1 Set 2 Set 3/Set 4

    Quad dominant:

    Vertical press:

    Hamstring dominant:

    Vertical pull:

    Glute dominant:

    Lateral raise 3 x 15

    We e k 4 : Day 2 Set 1 Set 2 Set 3/Set 4

    Glute dominant:

    Horizontal press:

    Quad dominant:

    Horizontal pull:

    Hamstring dominant:

    Front raise 3 x 15

    We e k 4 : Day 3 Set 1 Set 2 Set 3/Set 4

    Hamstring dominant:

    Vertical press:

    Single-leg shoulder- and foot-elevated


    hip thrust 3 x 12

    Vertical pull:

    Quad dominant:

    Bent over rear delt raise 3 x 15


    BOOTY BY BRET MONTH 22 – April/May 2020

    We e k 4 : Glute Day 1 Round 1 Round 2 Round 3

    A1: Single-leg glute bridge 20 each leg

    A2: Quadruped leg swing 20 each leg

    B1: Eccentric-focused knee-banded


    hip thrust 20

    B2: Squat pulse 20

    C1: Side-lying hip raise 10 each leg

    C2: Side-lying hip abduction 20 each leg

    We e k 4 : Glute Day 2 Round 1 Round 2 Round 3

    A1: Curtsy lunge 20 each leg

    A2: Extra range transverse hip abduction


    20 each leg

    B1: Band standing glute kickback 20 each leg

    B2: Band standing 45-degree glute kickback


    20 each leg

    B3: Band standing hip abduction 20 each leg

    C1: RKC plank :10 seconds

    C2: In/out knee-banded glute bridge 30

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