5X LOWER/UPPER WORKOUT PLAN

January - February 2023

Welcome to Jan-Feb 2023 of Booty by Bret!

This month is a Rule of Thirds 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 minute s 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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 5X LOWER/UPPER WORKOUT PLAN
January - February 2023

Lower Body 1
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Pause Back Squat Constant-Tension

Heels-Elevated Dumbbell Squat
(3-second bottom pause) Bodyweight Squat
3 x 12
3x5 3 x 30
Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 1-3min

Band 45-Degree Hyperextension
2 x 20
Rest between sets: 2-3min
Barbell Hip Thrust
3x5
Rest between sets: 3-5min
Dumbbell Stiff Leg Deadlift Nordic Ham Curl
2 x 15 2x8
Rest between sets: 2-3min Rest between sets: 1-3min
Bodyweight Single-Leg Hip
Dumbbell Hip Thrust 1 ¼
Thrust 1 ¼
3 x 15
3 x 15 each leg
Rest between sets: 2-4min Rest between sets: 2-3min

Cable Standing Glute Kickback
2 x 12 each leg
Rest between sets: 1-2min
Bodyweight
Band Standing Glute Kickback
Standing Glute Kickback Pulse
2 x 20 each leg
2 x 30 each leg
Rest between sets: 1-2min Rest between sets: 1-2min

Lateral Band Walk Lateral Band Walk Side-Lying Hip Abduction

4 x 20 each way 4 x 20 each way 4 x 20 each leg

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

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 5X LOWER/UPPER WORKOUT PLAN
January - February 2023

Upper Body 1
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Pause Barbell Bench Press

Dumbbell Bench Press Reset Push-Up
(3-second bottom pause)
3 x 10 3 x AMRAP
3x5
Rest between sets: 2-4min Rest between sets: 2-3min Rest between sets: 2-3min
Supinated Pulldown Band Supine Pulldown Inverted Row
3 x 10 3 x 12 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Military Press Arnold Press Pike Push-Up
3 x 10 3 x 12 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Dumbbell Elbows-Out Chest- Dumbbell Elbows-Out Chest-
Inverted Row
Supported Row Supported Row
3 x AMRAP
3 x 10 3 x 10
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Dumbbell Lateral Raise Dumbbell Lateral Raise Water Jug Lateral Raise
3 x 12 3 x 12 3 x 15

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

Cable Y-Raise YTWL YTWL

3 x 20 3 x 10/10/10/10 3 x 10/10/10/10

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

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 5X LOWER/UPPER WORKOUT PLAN
January - February 2023

Lower Body 2
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Pause Barbell Hip Thrust

Dumbbell Single-Leg Hip Thrust Partner Hip Thrust
(3-second top pause)
3 x 12 each leg 3 x AMRAP
3x8
Rest between sets: 3-4min Rest between sets: 2-4min Rest between sets: 2-4min
Smith Machine Bodyweight
Dumbbell Deficit Reverse Lunge
Deficit Reverse Lunge Deficit Reverse Lunge
3 x 10 each leg
3 x 10 each leg 3 x 20 each leg
Rest between sets: 2-4min Rest between sets: 2-3min Rest between sets: 2-3min

Single-Leg Reverse
Barbell RDL Curtsy Single-Leg RDL
Hyperextension
3 x 12 3 x 12 each leg
3 x 20 each leg
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Machine Seated Hip Abduction Band Seated Hip Abduction Side-Lying Hip Raise
3 x 20 3 x 50 3 x 12 each leg

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

Frog Reverse Hyperextension Frog Reverse Hyperextension Frog Reverse Hyperextension

3 x 20 3 x 20 3 x 20

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

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 5X LOWER/UPPER WORKOUT PLAN
January - February 2023

Upper Body 2
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Pause Military Press

(3-second bottom pause)
3x5
Rest between sets: 2-4min
Pause Chin-Up
(1-second top pause)
3 x AMRAP
Rest between sets: 2-3min
Dumbbell Incline Press
3x8
Rest between sets: 2-3min
Arnold Press
3 x 12
Rest between sets: 2-3min
Band Supine
Single-Arm Pulldown
3 x 10 each arm
Rest between sets: 2-3min
Dumbbell Incline Press
3x8
Rest between sets: 2-3min
Pike Push-Up
3 x AMRAP
Rest between sets: 2-3min
Pause Inverted Row
(3-second top pause)
3 x AMRAP
Rest between sets: 2-3min
Feet-Elevated Push-Up
3 x AMRAP
Rest between sets: 2-3min

Cable Seated Row One-Arm Row Inverted Row

3 x 10 3 x 10 each arm 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

EZ Bar Curl Dumbbell Curl Inverted Curl

3 x 10 3 x 10 3 x 15

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

EZ Bar Skull Crusher Dumbbell Skull Crusher Close-Grip Push-Up

3 x 12 3 x 12 3 x AMRAP

Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

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 5X LOWER/UPPER WORKOUT PLAN
January - February 2023

Lower Body 3
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Pause Deadlift
(1-second pause Dumbbell Single-Leg RDL Skater Squat
right off the ground) 3 x 10 each leg 3 x AMRAP each leg
3x5
Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 2-3min
Goblet Squat Goblet Squat Deep Jump Squat
3 x 12 3 x 12 3 x 20
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
Dual-Elevated Dual-Elevated Dual-Elevated
Single-Leg Hip Thrust Single-Leg Hip Thrust Single-Leg Hip Thrust
3 x 15 each leg 3 x 15 each leg 3 x 15 each leg
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Lying Leg Curl Dumbbell Lying Leg Curl Sliding Leg Curl
3 x 12 3 x 15 3 x 15

Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Cable Standing Hip Abduction
4 x 12 each leg
Rest between sets: 1-2min
Band Standing Hip Abduction
4 x 20 each leg
Rest between sets: 1-2min
Extra Range
Side-Lying Hip Abduction
4 x 20 each leg
Rest between sets: 1-2min

BE SURE TO DELOAD DURING WEEK 1.

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