Scribd Logo
Upload

Welcome to Scribd!

  • Mai Iunie 4 Split

    Uploaded by

    getmovenow
    108 views6 pages
    This 4-week full body workout plan for May-June 2023 provides 3 equipment options (A, B, C) for each exercise. Option A is for a fully equipped gym. Option B uses light dumbbells or bands. Option C requires no equipment. The plan consists of 4-day rotations with different exercises each day, including options like machine work, bodyweight exercises, and partner work. Rest periods between sets are also provided. Videos of the exercises can be found in an exercise library and participants are encouraged to join a Facebook community group.

    Original Description:

    Original Title

    Mai Iunie 4 split

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This 4-week full body workout plan for May-June 2023 provides 3 equipment options (A, B, C) for each exercise. Option A is for a fully equipped gym. Option B uses light dumbbells or bands. Option C requires no equipment. The plan consists of 4-day rotations with different exercises each day, including options like machine work, bodyweight exercises, and partner work. Rest periods between sets are also provided. Videos of the exercises can be found in an exercise library and participants are encouraged to join a Facebook community group.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    108 views6 pages

    Mai Iunie 4 Split

    Uploaded by

    getmovenow
    This 4-week full body workout plan for May-June 2023 provides 3 equipment options (A, B, C) for each exercise. Option A is for a fully equipped gym. Option B uses light dumbbells or bands. Option C requires no equipment. The plan consists of 4-day rotations with different exercises each day, including options like machine work, bodyweight exercises, and partner work. Rest periods between sets are also provided. Videos of the exercises can be found in an exercise library and participants are encouraged to join a Facebook community group.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 6

    4X FULL BODY WORKOUT PLAN

    May-June 2023

    Welcome to May-June 2023 of Booty by Bret!


    This month is a High-Volume Machine 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**

    1|Pa g e
    4X FULL BODY WORKOUT PLAN
    May-June 2023

    Day 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 )

    Machine Seated Hip Abduction Band Seated Hip Abduction Side-Lying Hip Raise
    1 x 30, 1 x 25, 1 x 20, 1 x 15 3 x 50 3 x 12 each leg

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

    Barbell Incline Press Dumbbell Incline Press Feet-Elevated Push-Up


    1 x 12, 1 x 10, 1 x 8 3 x 10 3 x AMRAP
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Lying Leg Press
    Dumbbell Sumo Squat Bodyweight Squat
    (or Leg Press)
    3 x 15 3 x 30
    1 x 15, 1 x 12, 1 x 10, 1 x 8
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 40s-1min

    Wide-Grip Pulldown Band Supine Pulldown Inverted Row


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

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

    Seated Leg Curl Eccentric Single-Leg


    (or Lying Leg Curl) Band Seated Leg Curl Sliding Leg Curl
    1 x 15, 1 x 12, 1 x 10, 1 x 8 3 x 20 3 x 10 each leg
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Smith Machine Hip Thrust Bodyweight
    Partner Hip Thrust
    (or Barbell Hip Thrust) Single-Leg Hip Thrust
    3 x AMRAP
    1 x 15, 1 x 12, 1 x 10 3 x 20 each leg
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

    2|Pa g e
    4X FULL BODY WORKOUT PLAN
    May-June 2023

    Day 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 Bodyweight
    Glute Drive Hip Thrust Pause Partner Hip Thrust
    Single-Leg Hip Thrust
    (or Barbell Hip Thrust) (3-second top pause)
    (3-second top pause)
    1 x 20, 1 x 15, 1 x 10, 1 x 5 3 x AMRAP
    3 x 15 each leg
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Machine Shoulder Press Dumbbell Seated Shoulder Press Pike Push-Up
    1 x 15, 1 x 12, 1 x 10 3 x 10 3 x AMRAP
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Smith Machine
    Bodyweight
    Bulgarian Split Squat Dumbbell Bulgarian Split Squat
    Bulgarian Split Squat
    1 x 12, 1 x 10, 1 x 8, 1 x 6 3 x 10 each leg
    3 x 20 each leg
    each leg
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Pause Inverted Row
    Chest-Supported T-Bar Row Dumbbell Bent Over Row
    (3-second top pause)
    1 x 15, 1 x 12, 1 x 10 3 x 12
    3 x AMRAP
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Dumbbell
    Band 45-Degree Hyperextension Couch Back Extension
    45-Degree Hyperextension
    3 x 20 3 x 30
    1 x 15, 1 x 12, 1 x 10, 1 x 8
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Quadruped Cable Hip Abduction Bodyweight
    Band Side-Lying Hip Abduction
    1 x 20, 1 x 15, 1 x 12, 1 x 10 Side-Lying Hip Abduction
    3 x 20 each leg
    each leg 3 x 30 each leg
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

    3|Pa g e
    4X FULL BODY WORKOUT PLAN
    May-June 2023

    Day 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 )

    Smith Machine Glute Bridge Knee-Banded Foot-Elevated


    (or Barbell Glute Bridge) Dumbbell Glute Bridge Single-Leg Glute Bridge
    1 x 30, 1 x 25, 1 x 20, 1 x 15 3 x 20 3 x 20 each leg
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Dumbbell Bench Press Narrow-Width Push-Up
    1 x 12, 1 x 10, 1 x 8 3 x AMRAP
    Rest between sets: 1-2min Rest between sets: 1-2min
    Ankle Weight
    Extra Range
    Standing Hip Abduction Band Standing Hip Abduction
    Side-Lying Hip Abduction
    1 x 30, 1 x 25, 1 x 20, 1 x 15 3 x 20 each leg
    3 x 20 each leg
    each leg
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
    Band Single-Arm
    Supinated Pulldown Inverted Row
    Supine Pulldown
    1 x 8, 1 x 6, 1 x 4 3 x AMRAP
    3 x 10 each arm
    Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

    T-Bell Squat Dumbbell Between-Bench Squat Bodyweight B-Stance Squat


    1 x 15, 1 x 12, 1 x 10, 1 x 8 3 x 10 3 x 20 each leg

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

    Barbell RDL Dumbbell RDL Nordic Ham Curl


    1 x 15, 1 x 12, 1 x 10, 1 x 8 3 x 15 3x5

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

    4|Pa g e
    4X FULL BODY WORKOUT PLAN
    May-June 2023

    Day 4
    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 )

    Hack Squat (or Barbell Box


    Goblet Squat Assisted Pistol Squat
    Squat)
    3 x 30 3 x 8 each leg
    3x8
    Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 1-2min
    Machine Chest Press (or
    Dumbbell Bench Press Deficit Push-Up
    Dumbbell Bench Press)
    3x8 3 x AMRAP
    3x8
    Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
    Smith Machine Hip Thrust
    Dumbbell Single-Leg Hip Thrust Knee-Banded Hip Thrust
    (or Barbell Hip Thrust)
    3 x 12 each leg 3 x 30
    3 x 15
    Rest between sets: 2-3min Rest between sets: 1-2min Rest between sets: 1-3min

    Machine Elbows-Out Row Dumbbell Elbows-Out Row Elbows-Out Inverted Row


    3 x 12 3 x 12 3 x AMRAP

    Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min
    Dumbbell
    Eccentric Single-Leg
    45-Degree Hyperextension
    Dumbbell Braced Single-Leg RDL Sliding Leg Curl
    Dropset
    2 x 15 each leg 3 x 10 each leg
    2 x 10/10
    Rest between sets: 2-3min Rest between sets: 1-2min Rest between sets: 1-2min
    Machine Seated Hip Adduction
    Copenhagen Adduction
    3 x 15
    3 x 10
    Rest between sets: 2-3min Rest between sets: 2-3min

    5|Pa g e
    4X FULL BODY WORKOUT PLAN
    May-June 2023

    GLUTE DAY 1
    (Optional)

    3 ROUNDS
    Band Standing Hip Abduction
    20 each leg
    Band Standing Glute Kickback
    20 each leg
    Band Seated Hip Abduction
    30
    Band Single-Leg Hip Thrust
    15 each leg
    Knee-Banded
    In/Out Hip Thrust
    20

    Perform the glute day as a circuit for 3 rounds –


    rest 90 second s between each round

    BE SURE TO DELOAD DURING WEEK 1.

    6|Pa g e

    You might also like