WORKOUT PLAN

MONTH 46 – February/March 2022

Welcome to Month 46 of Booty by Bret!

This month is a deadlift & military press 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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MONTH 46 – February/March 2022

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

Deadlift
Dumbbell Single-Leg RDL Skater Squat
1 x 1 @ comfortable 1 rep max*
3 x 10 each leg 3 x AMRAP reach leg
3 x 4 @ 80% of 1 rep max
Push Press
Dumbbell Push Press Pike Push-Up
(controlled eccentric)
3 x 10 3 x AMRAP
3x5
Half Squat Dumbbell Low Step-Up Box Squat Jump
3x5 3 x 10 each leg 3 x 12
Narrow Neutral-Grip Pull-Up Band Supine Pulldown Inverted Row
3 x AMRAP 3 x 10 3 x AMRAP
Pause Barbell Hip Thrust Pulse Bodyweight
Dumbbell Hip Thrust Pulse
(1-second pause) Single-Leg Hip Thrust Pulse
3 x 20
3 x 12 3 x 20 each leg

Dumbbell Lateral Raise Water Jug Lateral Raise YTWL

3 x 12 3 x 15 2 x 10/10/10/10

*You are going to work your way up to a comfortable 1 rep max for your first set. This isn’t a true 1
rep max; it will just be what you feel confident with that day without using too much energy or
psyching yourself up. You’ll want to progress throughout the month to where week 4 could possibly
be a true 1 rep max. For the remaining sets, you will use 80% of the load you used for the first set.

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MONTH 46 – February/March 2022

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

Bodyweight
Dumbbell Bulgarian Split Squat Dumbbell Bulgarian Split Squat
Bulgarian Split Squat
3 x 10 each leg 3 x 10 each leg
3 x 20 each leg
Arnold Press Arnold Press Diamond Push-Up
3 x 10 3 x 10 3 x AMRAP
Sliding Leg Curl
45-Degree Hyperextension Pulse Dumbbell Stiff Leg Deadlift
(controlled eccentric)
3 x 30 3 x 12
3 x 15

One-Arm Row One-Arm Row Inverted Row

3 x 10 each arm 3 x 10 each arm 3 x AMRAP

Dual-Elevated Dual-Elevated Dual-Elevated

Single-Leg Hip Thrust Single-Leg Hip Thrust Single-Leg Hip Thrust
3 x 12 each leg 3 x 12 each leg 3 x 12 each leg

Cable Reverse Fly Dumbbell Prone Rear Delt Raise Water Jug Rear Delt Raise
3 x 12 3 x 12 3 x 12

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MONTH 46 – February/March 2022

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

Romanian Deadlift Dumbbell B-Stance RDL Nordic Ham Curl

3x8
Pause Military Press
(1-second pause at the bottom)
1 x 10, 1 x 8, 1 x 6
Single-Leg Leg Press
3 x 10 each leg
Wide Neutral-Grip Pulldown Band Supine Diagonal Pulldown
1 x 12, 1 x 10, 1 x 8
3 x 10 each leg 3x5
Dumbbell
Push Back
Seesaw Shoulder Press
3 x AMRAP
3 x 10 each arm
Bodyweight
Dumbbell Reverse Lunge
Deficit Reverse Lunge
3 x 10 each leg
3 x 20 each leg
Supinated Inverted Row
3 x 10 each arm 3 x AMRAP

Cable Kneeling Glute Kickback Band Quadruped Hip Extension Quadruped Leg Swing
3 x 12 each leg 3 x 20 each leg 3 x 30 each leg

Dumbbell
Cable Upright Row Water Jug Lateral Raise
Lean Away Lateral Raise
3 x 15 3 x 12
3 x 12 each arm

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MONTH 46 – February/March 2022

GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)

3 ROUNDS 3 ROUNDS
Band Seated Hip Abduction
Lateral Band Walk
(4 ways)
30 each way
20/20/20/20
Monster Walk Band Standing Glute Kickback
30 forward, 30 backward 20 each leg
Quadruped Leg Swing Band Standing Hip Abduction
30 each leg 20 each leg
Foot-Elevated
Squat Pulse
Single-Leg Glute Bridge
30
20 each leg
Side-Lying Hip Raise
-----
10 each leg

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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MONTH 46 – February/March 2022

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Deadlift: Choose the stance that you prefer. Conventional: Line up the bar across
the mid-foot. Bend over and grab the bar, then do 3 things at the same time: 1) drop the
hips, 2) extend the spine, and 3) pull down the scapula. Stand up with the bar without
letting the hips shoot up. Once the bar passes the knees, pull it in so it drags across the
thighs. When lowering the bar, push the hips back while keeping the shins vertical, and
once the bar passes the knees, you can move the knees forward. Sumo: Line the bar
up very closely with your shins. Have a wide stance and keep your feet flared. Spread
your knees as you descend. Keep your shins vertical and your chest up. Push through
your heels and do not let your hips shoot up. Never let the bar drift more than an inch
away from your body. As you descend, sit back as you would in a Romanian deadlift.
Once the bar passes the shins, you can bend your knees a bit more.
B: Dumbbell Single-Leg RDL: Hold onto a stable surface for balance. Bracing yourself
helps muscle activation because it keeps you stable, which helps create a better
hamstring/glute workout. You can perform this movement with a contralateral (db in
opposite hand as working leg) or ipsilateral (db in same hand) hold, whichever you
prefer. Keep the back leg locked in extension. You want this movement to be the single-
leg form of a bilateral Romanian deadlift. If you only have access to lighter weight, you
can hold a dumbbell in each hand and omit the bracing.
C: Skater Squat: Put your arms out in front of you and lean your torso forward as you
descend. Place a pad under your knee and touch down before coming up. You may
only be able to come down halfway in the beginning. Start on your weaker leg and only
match the reps with your stronger leg.

EXERCISE 2 (CHOOSE ONE):

A: Push Press: Perform the dip portion of this movement by bending primarily at the
knees, not by hinging at the hip. This leg drive will allow you to move more weight than
a standard military press, all while remaining upright. Control the eccentric portion.
B: Dumbbell Push Press: See push press description above. Just use dumbbells
instead of a barbell.
C: Pike Push-Up: Elevate your feet and place your hands on the ground, placing your
body in a V position. Perform push-ups from the vertical position. You may want to
elevate your hands onto boxes as well.

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EXERCISE 3 (CHOOSE ONE):

A: Half Squat: Choose which bar placement variation works best for you. Don’t go so
heavy that your form suffers. Keep your wrists as neutral as possible and try to avoid
hyperextension. Place your feet around shoulder-width apart and slightly flared. Sit back
as you descend and stop the rep around parallel. Your femurs will track over your feet
with your legs pointing in same direction as your feet as you come up. Avoid shooting
out your hips on the way up.
B: Dumbbell Low Step-Up: Use a surface that allows you thigh to be parallel with the
ground. Lean in and step up. Make sure your whole foot is on the surface so you’re able
to push through your heel. Do not use the momentum of your nonworking leg to push
you up through the movement or have your hips shoot up as you rise. You can hold
dumbbells in each hand or one in the goblet position.
C: Box Squat Jump: Start with your arms out in front of you sitting on the platform.
Push your arms back as you jump into the air. Land back in the bottom position on the
surface, lean back until your hips are at a 90-degree angle and repeat.

EXERCISE 4 (CHOOSE ONE):

A: Narrow Neutral-Grip Pull-Up: Perform with a narrow neutral grip (palms facing
each other). Starting from a dead hang, rise up and touch the top of your chest to the
bar, then come down to a full stretch. Do not relax all your muscles at the bottom of the
movement; keep tension in your shoulders. Do as many reps as possible.
B: Band Supine Pulldown: Wrap a resistance band around a stable pole and pull it far
enough to where there will be resistance throughout the whole movement. Lay on your
back with the band in your hands and pull the band down to your collar bone area.
C: Inverted Row: If possible, elevate your feet to increase difficulty. If it’s difficult to
maintain form or reach full range of motion, your feet can be planted on the floor with
the knees bent. Regardless, keep your chest and hips up so that your entire body
moves together as your arms pull you upward.

EXERCISE 5 (CHOOSE ONE):

A: Pause Barbell Hip Thrust Pulse: Keep a forward eye gaze while keeping the chin
tucked. Maintain a flat torso and make sure to reach full hip extension with a slight
posterior pelvic tilt. Drive through the heels and don’t let your knees cave in. Keep the
range of motion to the top third of the movement to perform small pulses. Pause for one
second at the top.

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B: Dumbbell Hip Thrust Pulse: Place a dumbbell over your lap and keep a forward
eye gaze while keeping the chin tucked. Maintain a flat torso and make sure to reach
full hip extension with a slight posterior pelvic tilt. Drive through the heels and don’t let
your knees cave in. Keep the range of motion to the top third of the movement to
perform small pulses.
C: Bodyweight Single-Leg Hip Thrust Pulse: Center one leg in front of you. Keep the
range of motion to the top third of the movement to perform small pulses. Keep your
spine neutral and hinge from the bench. You do not need to keep a forward eye gaze,
just follow the movement of your torso.

EXERCISE 6 (CHOOSE ONE):

A: Dumbbell Lateral Raise: Think of leading with the elbows, as though you have a
water pitcher in your hand and you’re pouring them into a pot in front of you. Make sure
your pinky is higher than your thumb.
B: Water Jug Lateral Raise: Think of leading with the elbows, as though you have a
water pitcher in your hand and you’re pouring them into a pot in front of you. Make sure
your pinky is higher than your thumb.
C: YTWL: Begin bent over as if in the bottom of an RDL position. Alternatively, you may
lay face down on an incline bench or stability ball. First you will perform 10 prone trap
raises. Notice that if you were watching from above, your body and arms would form a
“Y.” Next you will perform 10 rear delt raises (your body makes a “T”). Make sure your
arms are straight out to the sides on these. Then you will bend your arms and perform
scapular retraction – these make “W” from above. Finally, you will raise your arms out to
the side, bend your elbows 90-degrees, and perform shoulder external rotation – these
create “L” if looking from above.

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MONTH 46 – February/March 2022

DAY 2

EXERCISE 1 (CHOOSE ONE):

A: Dumbbell Bulgarian Split Squat: Keep your bodyweight over your standing leg,
leaning over the foot. Sit back at an angle (you will end up leaning forward). For the next
leg, match your standing foot, reach back with the new leg, and perform the set again.
You can either hold dumbbells by your side or one in a goblet position.
C: Bodyweight Bulgarian Split Squat: Keep your bodyweight over your standing leg,
leaning over the foot. Sit back at an angle (you will end up leaning forward). For the next
leg, match your standing foot, reach back with the new leg, and perform the set again.

EXERCISE 2 (CHOOSE ONE):

A: Arnold Press: Perform these from a seated position. Begin with the dumbbells by
your shoulders/right below your face with a supinated grip (your palms will be facing you
at the bottom). As you push tall, start rotating your hands to where you will end in a
pronated grip (palms facing the wall in front of you) at the top. As you bring the
dumbbells back down to the starting position, you will rotate back to supinated grip at
the bottom.
C: Diamond Push-Up: Create a diamond shape by touching your pointer finger and
thumb of both hands together in a narrow width. Let your elbows drift out as you
descend. Take a deep breath before you lower yourself and touch your chest to the
floor before coming back up.

EXERCISE 3 (CHOOSE ONE):

A: 45-Degree Hyperextension Pulse: Fold your arms in front of you and let them hang
out in front of you. Keep your back straight and slightly flare the feet out. Come up to the
top of the rep. From there, you will only perform the top 1/3 portion of the range of
motion.
B: Dumbbell Stiff Leg Deadlift: Hold one dumbbell in each hand and get the hips as
high as they can go with the back remaining flat. Initiate the motion by driving the hips
back. Maintain a neutral spine throughout. On the way down, skim your legs with the
dumbbells and then let it drift out a bit once you lower past the knees. Note: this is not a
straight leg deadlift; the knees will naturally bend, but the shin angle should remain
vertical.

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C: Sliding Leg Curl: You can use sliders, paper plates, towels, or socks on a slick
surface. Start by bridging your hips up and bringing your knees to a 90-degree angle.
Slide your legs all the way to the bottom and slide them back up to a 90-degree angle in
your knees. Keep your hips high throughout the whole movement. Control the lowering
phase.

EXERCISE 4 (CHOOSE ONE):

A: One-Arm Row: Post off of a bench or a higher surface and assume a wide athletic
stance. Keep the chest up, sink down deep with the working arm, get a good stretch
before coming back up. You’re not twisting the torso – just stretching the scapular
retractor.
C: Inverted Row: If possible, elevate your feet to increase difficulty. If it’s difficult to
maintain form or reach full range of motion, your feet can be planted on the floor with
the knees bent. Regardless, keep your chest and hips up so that your entire body
moves together as your arms pull you upward.

EXERCISE 5:
Dual-Elevated Single-Leg Hip Thrust: Find tall benches to place your shoulders and
foot on. Spread your arms out across the bench and center your working leg on the
opposite bench. Start with your butt on the ground and lift yourself up to lockout. Allow
yourself to look up a bit throughout this movement compared to keeping your chin
tucked for normal hip thrusts. Don’t fling your body up; keep your body controlled
through each rep.

EXERCISE 6 (CHOOSE ONE):

A: Cable Reverse Fly: Crisscross the cables and raise the handles to around ear level
while keeping a slight bend in the elbows. You can do this single arm if you don’t have a
dual pulley system.
B: Dumbbell Prone Rear Delt Raise: Bend over to the bottom of a Romanian deadlift
position if you don’t have a surface to lean your chest on. Initiate the movement by
bringing your arms straight out in a T, isolating your rear delts. Make sure your arms are
at a 90-degree angle with your body, you don’t want to bring your arms backward on the
way up.

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C: Water Jug Rear Delt Raise: Bend over to the bottom of a Romanian deadlift
position if you don’t have a surface to lean your chest on. Initiate the movement by
bringing your arms straight out in a T, isolating your rear delts. Make sure your arms are
at a 90-degree angle with your body, you don’t want to bring your arms backward on the
way up.

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MONTH 46 – February/March 2022

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Romanian Deadlift: Start at the top and bring the barbell right below your knees
before coming back up. You want to sit back as much as possible while keeping your
shins vertical.
B: Dumbbell B-Stance RDL: Shift your foot placement to where your back toe pointed
outwards and roughly lined up with the back of the heel of the front foot, come up on
back toe. Take a breath and sit back as you lower the barbell to your knee and come
back up to the beginning position. Keep a good arch in your back and sit back as far as
you can as you come down. Your shins should stay vertical throughout the whole
movement.
C: Nordic Ham Curl: Lower slowly, focusing on the eccentric phase and then push
back up explosively or crawl back up to the starting position. If you do have a training
partner, they will put their thighs up against the soles of your feet and place most of their
weight over your ankles during the movement.

EXERCISE 2 (CHOOSE ONE):

A: Pause Military Press: Start with a narrow grip on the bar. Keep elbows in, lean back
slightly, and place the bar close to the suprasternal notch. Once the bar passes your
head, push your head through and stand tall. Skim right before the face on the way up.
While locking out, push the shoulders high. Pause for one second at the bottom.
B: Dumbbell Seesaw Shoulder Press: Start with the dumbbells up at your shoulders
and choose a grip that feels most comfortable. You will initiate the movement by
pressing tall with one arm and alternating with the other arm in a fluid movement.
C: Push Back: Begin in a standard push-up position with a wider foot stance. Perform
the descending phase as you would in a standard push-up, then as you extend your
arms, you will push back to end in a V position at the top.

EXERCISE 3 (CHOOSE ONE):

A: Single-Leg Leg Press: Unload the weight with both legs then move your working
leg closer to the middle of the platform. Be sure to keep a soft bend in the knee at the
top of each rep – do not fully lock your knee out.
B: Dumbbell Reverse Lunge: Take a far step back, sink back deep, and lean forward.
The back knee should almost touch the ground. Sink into the back hip. You can hold a
dumbbell in each hand or one dumbbell in the goblet position.
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C: Bodyweight Deficit Reverse Lunge: Stand on a 4-12” surface. Take a far step
back, sink back deep, and lean forward. The back knee should almost touch the ground.
Sink into the back hip.

EXERCISE 4 (CHOOSE ONE):

A: Wide Neutral-Grip Pulldown: Hand placement should be moderately wide. If
coming down deep enough to reach your chest is uncomfortable, then you can come
down to below the chin. Imagine driving your elbows straight down to your sides.
B: Band Supine Diagonal Pulldown: Wrap a resistance band around a stable pole
and pull it far enough to where there will be resistance throughout the whole movement.
The resistance band will be at a 45-degree angle relative to the body. Think of pulling
your elbow down and in towards your body, focusing on shoulder adduction. Start in a
pronated grip at the top and come down to neutral towards the bottom.
C: Supinated Inverted Row: Get a supinated (underhand) grip on the bar. This works
well with a barbell in squat rack or in the smith machine. If possible, elevate your feet to
increase difficulty. If it’s difficult to maintain form or reach full range of motion, your feet
can be planted on the floor with the knees bent. Regardless, keep your chest and hips
up so that your entire body moves together as your arms pull you upward.

EXERCISE 5 (CHOOSE ONE):

A: Cable Kneeling Glute Kickback: You can perform these from the ground, but it’s
preferred to set up off a bench. You will come into deep knee flexion at the bottom of
the rep, then push your leg back and fully extend the knee at the top.
B: Band Quadruped Hip Extension: Get in a quadruped position and pin the mini-
band under the non-working knee. Keep the working leg bent at the knee and kick
upward.
C: Quadruped Leg Swing: Get on all fours on a bench, leaving one leg hanging on the
side. Keep a slight bend in your working knee as you swing your leg back. Do not
hyperextend at the top, keep a straight line with your body.

EXERCISE 6 (CHOOSE ONE):

A: Cable Upright Row: Use a rope attachment on the cable column so you’re able to
hold onto both sides. As you pull up, drive your elbows high while keeping your hands
below the collar bone at the top of the rep.

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B: Dumbbell Lean Away Dumbbell Lateral Raise: Post up on a stable pole and lean
your body 45-degrees away from it. Think of leading with the elbows, as though you
have a water pitcher in your hand and you’re pouring them into a pot in front of you.
Make sure your pinky is higher than your thumb.
C: Water Jug Lateral Raise: Think of leading with the elbows, as though you have a
water pitcher in your hand and you’re pouring them into a pot in front of you. Make sure
your pinky is higher than your thumb.

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MONTH 46 – February/March 2022

GLUTE DAY 1

Lateral Band Walk: Stay upright; do not squat through the movement. Think of pushing
laterally off the ground with your leg, not reaching with the leg that’s up in the air.
Monster Walk: Choose the variation you prefer. Standard monster walk: Place the
mini-band above your knees. Place your feet slightly wider than shoulder-width and
push your knees out against the band. Walk forward and backward while keeping
tension on the band. Zig zag monster walk: Place the mini-band above your knees.
Place your feet slightly wider than shoulder-width and push your knees out against the
band. Walk forward by stepping out to the side then bringing your following foot to your
lead foot. Repeat this on each side as you walk forward and backward.
Quadruped Leg Swing: Get on all fours on a bench, leaving one leg hanging on the
side. Keep a slight bend in your working knee as you swing your leg back. Do not
hyperextend at the top, keep a straight line with your body.
Foot-Elevated Single-Leg Glute Bridge: Elevate your working foot onto a platform.
Place your foot on the edge of the platform. Be sure to reach full hip extension at the
top.
Side-Lying Hip Raise: Post up on your elbow in a side-lying plank position. Position
the hips and knees at a 90-90° angle. Drive through the knee with maximum hip
separation at the top of each rep. Extend up as high as you can! You’ll feel the exercise
in both glutes. Take your time with the eccentric (lowering) phase.

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GLUTE DAY 2

Band Seated Hip Abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. The first 20 reps will
be laying supine on the bench, the next 20 reps be leaning back, the next 20 reps will
be seated with a 90° hip and knee angle (upright), and the last 20 reps will be leaning
forward. Make sure you lean forward a lot in the last 20 reps to get a stretch in the
glutes.
Band Standing Glute Kickback: Stand on one foot and kick one leg straight back.
Squeeze the glutes at the top of the rep. If you want more range of motion, you can put
the band up higher on your legs.
Band Standing Hip Abduction: Use a mini band around the top of your knees. Both
legs are working during this movement (the working leg dynamically, the standing leg
statically) so you will want to rest 30 seconds between each leg. Make sure you are
bringing your working leg out as far as you can.
Squat Pulse: Keep the knees out throughout the movement. Sit down (not back), let
your knees drive forward and drop your hips straight down, then pulse in the bottom 1/3
of ROM.

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