WORKOUT PLAN

MONTH 48 – April/May 2022

Welcome to Month 48 of Booty by Bret!

This month is a well-rounded 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 48 – April/May 2022

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

Back Squat B-Stance Dumbbell Squat B-Stance Bodyweight Squat

1 x 8, 1 x 5, 1 x 3 3 x 15 each leg 3 x 20 each leg
Eccentric-Accentuated Push-Up
Barbell Bench Press Dumbbell Bench Press
(4-second lowering phase)
1 x 8, 1 x 5, 1 x 3 3 x 12
3 x AMRAP
Stiff Leg Deadlift Dumbbell Single-Leg RDL Nordic Ham Curl
3 x 10 3 x 12 each leg 3x5
Inverted Row Inverted row Inverted Row
3 x AMRAP 3 x AMRAP 3 x AMRAP
Foot-Elevated
Barbell Glute Bridge Dumbbell Single-Leg Hip Thrust
Single-Leg Glute Bridge
3 x 12 3 x 15 each leg
3 x 20 each leg

Extra Range
Cable Standing Hip Abduction Band Standing Hip Abduction
Side-Lying Hip Abduction
3 x 12 each leg 3 x 20 each leg
3 x 25 each leg

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MONTH 48 – April/May 2022

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

Dumbbell Single-Leg Hip Thrust/
Barbell Hip Thrust Bodyweight
1 x 12, 1 x 10, 1 x 8 Single-Leg Hip Thrust
3 x 10/10 each leg
Weighted Chin-Up Band Supine Pulldown
1 x 5, 1 x 3, 1 x 1 3 x 12
Leg Press Deficit Dumbbell Split Squat
3 x 10 3 x 10 each leg
Pause Deficit Push-Up Pause Deficit Push-Up
(1-second pause at the bottom) (1-second pause at the bottom)
3 x AMRAP 3 x AMRAP
Bodyweight
Single-Leg Hip Thrust/
Foot-Elevated
Single-Leg Glute Bridge
3 x 15/15 each leg
Pause Inverted Row
(1-second pause)
3 x AMRAP
Deficit Bodyweight Split Squat
3 x 20 each leg
Pause Deficit Push-Up
(1-second pause at the bottom)
3 x AMRAP

45-Degree Hyperextension 1 ¼ Dumbbell Frog Pump Bodyweight Frog Pump

3 x 20 3 x 50 3 x 80

Machine Seated Hip Abduction Band Seated Hip Abduction Side-Lying Hip Raise
3 x 20 3 x 60 3 x 15 each leg

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

Dumbbell B-Stance Prisoner Single-Leg

Deadlift
Stiff Leg Deadlift Back Extension
1 x 8, 1 x 5, 1 x 3
3 x 15 each leg 3 x 15 each leg
Military Press Dumbbell Shoulder Press Pike Push-Up
1 x 8, 1 x 5, 1 x 3 3 x 10 3 x AMRAP
Front-Loaded Barbell Bodyweight
Dumbbell Bulgarian Split Squat
Bulgarian Split Squat Bulgarian Split Squat
3 x 12 each leg
3 x 10 each leg 3 x 20 each leg
Band Supine
Supinated Pulldown Inverted Row 1 ¼
Single-Arm Pulldown
1 x 12, 1 x 10, 1 x 8 3 x AMRAP
3 x 12 each arm
Double Pause Dual-Elevated Double Pause Dual-Elevated Double Pause Dual-Elevated
Single-Leg Hip Thrust Single-Leg Hip Thrust Single-Leg Hip Thrust
(1-second pause (1-second pause (1-second pause
at the top and bottom) at the top and bottom) at the top and bottom)
3 x 10 each leg 3 x 10 each leg 3 x 10 each leg

Lateral Band Walk Lateral Band Walk Side-Lying Hip Abduction 1 ¼

3 x 20 each leg 3 x 20 each leg 3 x 20 each leg

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MONTH 48 – April/May 2022

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Zig Zag Monster Walk
Band Hip Hinge Abduction
20 steps forward,
20
20 steps backward
Band Standing
Band Standing Glute Kickback
Diagonal Glute Kickback
20 each leg
20 each leg
Bodyweight Curtsy Lunge Squat Pulse
20 each leg 30
Band Side-Lying
Band Seated Hip Abduction
Hip Abduction
50
20 each leg
Spread Eagle
Frog Reverse Hyperextension
Reverse Hyperextension
20
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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 WORKOUT PLAN
MONTH 48 – April/May 2022

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Back 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. 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. Ramp up the weight with
each set. Ramp up the weight with each set.
B: B-Stance Dumbbell Squat: Keep the dumbbells to your sides. You may need to
flare your arms out a bit. Start with your back toe pointed outwards and roughly lined up
with the back of the heel of the front foot, come up on back toe. Your back knee is going
to track outwards, and most of the load will be on the front leg. This isn’t a true single
leg exercise – there should be a 70% load on front leg and 30% load on back leg. If you
have poor ankle dorsiflexion, put a ten-pound plate under the front heel. You have
wiggle room with where the back leg goes. Stay more upright compared to a back
squat.
C: B-Stance Bodyweight Squat: See B-stance squat form above – just use
bodyweight.

EXERCISE 2 (CHOOSE ONE):

A: Barbell Bench Press: Find your optimal grip and line the bar with your nose/mouth
area. At the start of the rep, lock out the arms, center and settle the bar, take a deep
breath, and lower the bar to the chest. Your elbows should stay under the bar. You want
leg drive throughout the movement (be on your toes, knees turned out, glutes turned on,
chest up, low back is arched to spare your shoulders). On the way down, think of rowing
your body to the bar - this helps you keep your chest up and use your lats. On the way
up, think of pushing your body into the bench away from the bar. Ramp up the weight
with each set.
B: Dumbbell Bench Press: Using dumbbells allows you to get a deeper stretch. Keep
your arms at a 45-degree angle (neutral position). Get a stretch at the bottom
and push through to the top.
C: Eccentric-Accentuated Push-Up: Position your hands such that when you’re at the
bottom of the movement, your arms flare out at a 45-degree angle and your forearms
are vertical. Take a deep breath before you lower yourself and touch your chest to the
floor before coming back up. Lower yourself under a four second count.
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EXERCISE 3 (CHOOSE ONE):

A: Stiff Leg Deadlift: 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 barbell 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.
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 (dumbbell
in opposite hand as working leg) or ipsilateral (dumbbell 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: 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 4:
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: Barbell Glute Bridge: Use smaller plates rather than bumper plates if you can in
order to increase range of motion. Otherwise, you can elevate your feet slightly. If you
find yourself sliding back while you’re performing the reps, reset your feet or have a
training partner stand over you with their feet against your shoulders.
B: Dumbbell Single-Leg Hip Thrust: Place a dumbbell over the working leg and
center one leg in front of you. Tap the glutes to the ground. Fully extend the hips then
lower under control. 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.
C: 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.
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MONTH 48 – April/May 2022

EXERCISE 6 (CHOOSE ONE):

A: Cable Standing Hip Abduction: Start with the cable in front of you with tension on
your working leg. Begin in a full stretch towards the center of the body, and keep your
foot internally rotated as you bring the leg out.
B: 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.
C: Extra Range Side-Lying Hip Abduction: Lie on your side on a bench with your legs
(from the knee down) hanging past the edge of the bench. If possible, get another seat
or box of equal height for your bottom leg to rest on. Make sure that you keep the hip
internally rotated (toes pointing down) and that you achieve a deep stretch at the bottom
of the movement. Position your top arm so that you can feel your upper glute with your
palm. This will ensure that you’re activating the target muscle throughout the entire
range of motion.

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 WORKOUT PLAN
MONTH 48 – April/May 2022

DAY 2

EXERCISE 1 (CHOOSE ONE):

A: Barbell Hip Thrust: 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. You can either come
down and touch the bar to the ground or reverse in midair, whichever you prefer. If you
do reverse in midair, make sure you come down deep. Ramp up the weight with each
set. Ramp up the weight with each set.
B: Dumbbell Single-Leg Hip Thrust: Place a dumbbell over the working leg and
center one leg in front of you. Tap the glutes to the ground. Fully extend the hips then
lower under control. 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. / Bodyweight
Single-Leg Hip Thrust: Center one leg in front of you. Tap the glutes to the ground.
Fully extend the hips then lower under control. 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. You will perform the dumbbell single-leg hip thrust and go directly into
bodyweight reps as one set.
C: Bodyweight Single-Leg Hip Thrust: Center one leg in front of you. Tap the glutes
to the ground. Fully extend the hips then lower under control. 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. / 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. You will perform the single-leg hip thrusts and go
directly into the foot-elevated glute bridge as one set.

EXERCISE 2 (CHOOSE ONE):

A: Weighted Chin-Up: 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. You can either place a
dumbbell between your feet or use a dip belt with a plate to add load. You can perform
bodyweight or eccentric chin-ups if you are unable to perform weighted. Ramp up the
weight with each set.
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.
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MONTH 48 – April/May 2022

C: Pause 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. Pause at the top for one second.

EXERCISE 3 (CHOOSE ONE):

A: Leg Press: Place your feet in the center of the platform and be sure to not fully lock
out your knees at the top. The lower and narrower your foot placement, the more bias
will be on the quads.
B: Deficit Dumbbell Split Squat: Elevate your front foot a few inches and stand in a
split squat position (one leg in front of the other). Keep an upright torso as you descend.
You can either hold one dumbbell in the goblet position or two dumbbells in each hand
down by your side.
C: Deficit Bodyweight Split Squat: See deficit split squat form above – just use
bodyweight.

EXERCISE 4:
Pause Deficit Push-Up: You can use dumbbells if you don’t have access to push-up
handles. The deficit allows you to get a greater stretch at the bottom. Keep your hands
underneath the shoulders and elbows. Take a deep breath before you lower yourself
and touch your chest to the floor before coming back up. Pause at the bottom for one
second.

EXERCISE 5 (CHOOSE ONE):

A: 45-Degree Hyperextension 1 ¼: Fold your arms in a tabletop position and let them
hang out in front of you. Keep your back straight and feet neutral. Each rep consists of
coming up to the top, 25% of the eccentric, then lock your hips out again.
B: Dumbbell Frog Pump: If possible, set up with a Bosu ball under your head (not
shoulders) to help keep your chin tucked. Place a dumbbell over your lap. Don’t let your
knees fall too far apart, and make sure to drive through your heels into the ground
(versus the full foot). If you don’t feel adequate glute activation, feel free to try a Glute
Loop around your knees.
C: Bodyweight Frog Pump: See frog pump form above – just use bodyweight.

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MONTH 48 – April/May 2022

EXERCISE 6 (CHOOSE ONE):

A: Machine Seated Hip Abduction: You can either lean forward and hold onto the rails
or stay upright and hold onto the handles at the side. Keep tension throughout the
movement.
B: Band Seated Hip Abduction: You can either have a wide stance and move to
neutral or a shoulder-width stance and abduct more. Lean forward significantly to hit the
lower glutes more.
C: 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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MONTH 48 – April/May 2022

DAY 3

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. Ramp up the
weight with each set.
B: Dumbbell B-Stance Stiff Leg Deadlift: Start with your back toe pointed outwards
and roughly lined up with the back of the heel of the front foot, come up on back toe.
You want to sit back as much as possible while keeping your shins vertical – keep your
hips high. Slightly lean to the side of the front leg on the way up and down.
C: Prisoner Single-Leg Back Extension: Have a partner hold down your working leg.
Place the arms in the prisoner position (hands behind head). With the feet straight, stay
neutral, come up, and fire everything. Squeeze your hamstrings, glutes, and erectors.

EXERCISE 2 (CHOOSE ONE):

A: 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. Ramp up the weight with each set.
B: Dumbbell Shoulder Press: Keep the dumbbells at a 45-degree angle. Start with the
dumbbells at the side of your head and lock out at the top. You can perform these either
standing or seated.
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.

EXERCISE 3 (CHOOSE ONE):

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A: Front-Loaded Barbell Bulgarian Split Squat: Find which arm placement works
best for you - the two-finger technique or the crossed-arm technique. 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.
B: Dumbbell Bulgarian Split Squat: See Bulgarian split squat form above – just use
dumbbells. You can either hold dumbbells by your side or one in a goblet position.
C: Bodyweight Bulgarian Split Squat: See Bulgarian split squat form above – just use
bodyweight.

EXERCISE 4 (CHOOSE ONE):

A: Supinated Pulldown: Take an underhand grip on the bar. Get a full stretch at the
top and pull the bar to your chest. If coming down deep enough to reach your chest is
uncomfortable, then you can come down to below the chin. Ramp up the weight with
each set.
B: Band Supine Single-Arm 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 hand with pronated grip and bring the band
down to the top of your chest. As you bring the band down, twist your wrist to end up in
a supinated grip at the bottom.
C: Inverted Row 1 ¼: 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. Each rep consists of: full concentric,
25% of eccentric, then pull back up to the top.

EXERCISE 5 (CHOOSE ONE):

Double Pause 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. Pause for one second at the top and bottom.

EXERCISE 6 (CHOOSE ONE):

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MONTH 48 – April/May 2022

A: 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.
C: Side-Lying Hip Abduction 1 ¼: Lay on your side and make sure that you keep the
hip internally rotated (toes pointing down) throughout the movement. Position your top
arm so that you can feel your upper glute with your palm. This will ensure that you’re
activating the target muscle throughout the entire range of motion. Each rep consists
of: full concentric, 25% of eccentric, then come back to full abduction.

GLUTE DAY 1
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MONTH 48 – April/May 2022

Band Hip Hinge Abduction: Place the mini-band right above the knees. You will start
slightly wider than shoulder width stance with your feet straight ahead. Get into a hip
hinge position (sit back and have your torso fall forward). Cave your knees in and drive
them out while rolling to the lateral edges of your feet.
Band Standing Diagonal Glute Kickback: Place a mini band above your knees. You
can choke up the band higher up onto your thighs to lessen the load. Lay on your side
and make sure that you keep the hip internally rotated (toes pointing down) throughout
the movement. Position your top arm so that you can feel your upper glute with your
palm. This will ensure that you’re activating the target muscle throughout the entire
range of motion.
Curtsy Lunge: The goal is to stretch the glute. You don’t need to step back at an
extreme angle, step back at a slight angle and keep your body pointed towards the
front.
Band Side-Lying Hip Abduction: Place a mini band above your knees and Lay on
your side. Make sure that you keep the hip internally rotated (toes pointing down)
throughout the movement.
Frog Reverse Hyperextension: Set up off of a standard bench with your hips hanging
off and your feet in the frog position. As you lift your legs up, push through your heels.
Keep the movement controlled and a neutral spine.

GLUTE DAY 2
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MONTH 48 – April/May 2022

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.
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.
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.
Band Seated Hip Abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. Lean forward
significantly to hit the lower glutes more.
Spread Eagle Reverse Hyperextension: Set up off of a standard bench with your hips
hanging off and your legs slightly bent. As you lift your legs up, spread your legs and
have a straight leg at the top of the movement. Come back down to a bent leg position if
you are close to the floor. Keep the movement controlled and a neutral spine.

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