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    BBB Month 7 Workout Log

    Uploaded by

    AmandaLever
    The document outlines a 4-week glute and lower body workout program. Each week consists of 3 full-body strength workouts with compound lifts like squats, deadlifts, and presses. There are also 2 dedicated glute days per week focusing on exercises such as hip thrusts, lunges, and glute bridges performed over multiple rounds and sets. The program provides a detailed breakdown of exercises, sets, reps, and rest periods for each session across the 4 weeks.

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    BBB Month 7 Workout Log

    Uploaded by

    AmandaLever
    1K views8 pages
    The document outlines a 4-week glute and lower body workout program. Each week consists of 3 full-body strength workouts with compound lifts like squats, deadlifts, and presses. There are also 2 dedicated glute days per week focusing on exercises such as hip thrusts, lunges, and glute bridges performed over multiple rounds and sets. The program provides a detailed breakdown of exercises, sets, reps, and rest periods for each session across the 4 weeks.

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    booty b b month 7

    Original Title

    BBB_Month_7_Workout_Log

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    The document outlines a 4-week glute and lower body workout program. Each week consists of 3 full-body strength workouts with compound lifts like squats, deadlifts, and presses. There are also 2 dedicated glute days per week focusing on exercises such as hip thrusts, lunges, and glute bridges performed over multiple rounds and sets. The program provides a detailed breakdown of exercises, sets, reps, and rest periods for each session across the 4 weeks.

    Copyright:

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

    BBB Month 7 Workout Log

    Uploaded by

    AmandaLever
    The document outlines a 4-week glute and lower body workout program. Each week consists of 3 full-body strength workouts with compound lifts like squats, deadlifts, and presses. There are also 2 dedicated glute days per week focusing on exercises such as hip thrusts, lunges, and glute bridges performed over multiple rounds and sets. The program provides a detailed breakdown of exercises, sets, reps, and rest periods for each session across the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The document outlines 4 weeks of workout plans focused on glutes and lower body with an emphasis on exercises like squats, hip thrusts, lunges and other glute-targeting moves.

    Exercises described include back squats, hip thrusts, deadlifts, military presses, bench presses, pullups, lunges and various single-leg and glute-isolating moves like hip raises and bridges.

    Sets typically range from 3-5 and reps are usually between 5-12, with some higher rep finisher moves like fire hydrants and frog pumps included. Amrap (as many reps as possible) sets are also prescribed.

    BO O T Y BY BR E T M O N T H 7 – F e b r u ar y / M a r ch 2019

    Week 1: Workout 1 Set 1 Set 2 Set 3

    Back squat 5 x 5

    Bench press 3 x 8

    Stiff leg deadlift 3 x 8

    Chin-up 3 x AMRAP

    Barbell glute bridge 2 x 15

    Lateral band walk 2 x 20

    Week 1: Workout 2 Set 1 Set 2 Set 3

    Barbell hip thrust 5 x 5

    Military press 3 x 6

    Db 45-degree hyperextension 3 x 10

    Pull-up 3 x AMRAP

    Deficit curtsy lunge 2 x 10

    Knee-banded fire hydrant 2 x 12

    Week 1: Workout 3 Set 1 Set 2 Set 3

    Deadlift 3 x 5

    Close-grip bench press 3 x 4

    Front squat 3 x 6

    Neutral-grip pull-up 3 x AMRAP

    Db frog pump 2 x 30

    Band hip hinge abduction 2 x 20


    BO O T Y BY BR E T M O N T H 7 – F e b r u ar y / M a r ch 2019

    Week 1: G l u te D a y 1 ROUND 1 ROUND 2 ROUND 3

    Single-leg RDL 10 each leg

    Deficit reverse lunge 10 each leg

    Knee-banded glute bridge 30

    Side-lying hip raise 12 each leg

    Frog reverse hyperextension 20

    Week 1: G l u te D a y 2 ROUND 1 ROUND 2 ROUND 3

    5/3/1 db sumo squat 6

    1 ½ single-leg hip thrust 8 each leg

    1 ½ goblet squat 8

    Band standing hip abduction 20 each leg

    RKC plank :20 seconds


    BO O T Y BY BR E T M O N T H 7 – F e b r u ar y / M a r ch 2019

    Week 2: Workout 1 Set 1 Set 2 Set 3

    Back squat 5 x 5

    Bench press 3 x 8

    Stiff leg deadlift 3 x 8

    Chin-up 3 x AMRAP

    Barbell glute bridge 2 x 15

    Lateral band walk 2 x 20

    Week 2: Workout 2 Set 1 Set 2 Set 3

    Barbell hip thrust 5 x 5

    Military press 3 x 6

    Db 45-degree hyperextension 3 x 10

    Pull-up 3 x AMRAP

    Deficit curtsy lunge 2 x 10

    Knee-banded fire hydrant 2 x 12

    Week 2: Workout 3 Set 1 Set 2 Set 3

    Deadlift 3 x 5

    Close-grip bench press 3 x 4

    Front squat 3 x 6

    Neutral-grip pull-up 3 x AMRAP

    Db frog pump 2 x 30

    Band hip hinge abduction 2 x 20


    BO O T Y BY BR E T M O N T H 7 – F e b r u ar y / M a r ch 2019

    Week 2: G l u te D a y 1 ROUND 1 ROUND 2 ROUND 3

    Single-leg RDL 10 each leg

    Deficit reverse lunge 10 each leg

    Knee-banded glute bridge 30

    Side-lying hip raise 12 each leg

    Frog reverse hyperextension 20

    Week 2: G l u te D a y 2 ROUND 1 ROUND 2 ROUND 3

    5/3/1 db sumo squat 6

    1 ½ single-leg hip thrust 8 each leg

    1 ½ goblet squat 8

    Band standing hip abduction 20 each leg

    RKC plank :20 seconds


    BO O T Y BY BR E T M O N T H 7 – F e b r u ar y / M a r ch 2019

    Week 3: Workout 1 Set 1 Set 2 Set 3

    Back squat 5 x 5

    Bench press 3 x 8

    Stiff leg deadlift 3 x 8

    Chin-up 3 x AMRAP

    Barbell glute bridge 2 x 15

    Lateral band walk 2 x 20

    Week 3: Workout 2 Set 1 Set 2 Set 3

    Barbell hip thrust 5 x 5

    Military press 3 x 6

    Db 45-degree hyperextension 3 x 10

    Pull-up 3 x AMRAP

    Deficit curtsy lunge 2 x 10

    Knee-banded fire hydrant 2 x 12

    Week 3: Workout 3 Set 1 Set 2 Set 3

    Deadlift 3 x 5

    Close-grip bench press 3 x 4

    Front squat 3 x 6

    Neutral-grip pull-up 3 x AMRAP

    Db frog pump 2 x 30

    Band hip hinge abduction 2 x 20


    BO O T Y BY BR E T M O N T H 7 – F e b r u ar y / M a r ch 2019

    Week 3: G l u te D a y 1 ROUND 1 ROUND 2 ROUND 3

    Single-leg RDL 10 each leg

    Deficit reverse lunge 10 each leg

    Knee-banded glute bridge 30

    Side-lying hip raise 12 each leg

    Frog reverse hyperextension 20

    Week 3: G l u te D a y 2 ROUND 1 ROUND 2 ROUND 3

    5/3/1 db sumo squat 6

    1 ½ single-leg hip thrust 8 each leg

    1 ½ goblet squat 8

    Band standing hip abduction 20 each leg

    RKC plank :20 seconds


    BO O T Y BY BR E T M O N T H 7 – F e b r u ar y / M a r ch 2019

    Week 4: Workout 1 Set 1 Set 2 Set 3

    Back squat 5 x 5

    Bench press 3 x 8

    Stiff leg deadlift 3 x 8

    Chin-up 3 x AMRAP

    Barbell glute bridge 2 x 15

    Lateral band walk 2 x 20

    Week 4: Workout 2 Set 1 Set 2 Set 3

    Barbell hip thrust 5 x 5

    Military press 3 x 6

    Db 45-degree hyperextension 3 x 10

    Pull-up 3 x AMRAP

    Deficit curtsy lunge 2 x 10

    Knee-banded fire hydrant 2 x 12

    Week 4: Workout 3 Set 1 Set 2 Set 3

    Deadlift 3 x 5

    Close-grip bench press 3 x 4

    Front squat 3 x 6

    Neutral-grip pull-up 3 x AMRAP

    Db frog pump 2 x 30

    Band hip hinge abduction 2 x 20


    BO O T Y BY BR E T M O N T H 7 – F e b r u ar y / M a r ch 2019

    Week 4: G l u te D a y 1 ROUND 1 ROUND 2 ROUND 3

    Single-leg RDL 10 each leg

    Deficit reverse lunge 10 each leg

    Knee-banded glute bridge 30

    Side-lying hip raise 12 each leg

    Frog reverse hyperextension 20

    Week 4: G l u te D a y 2 ROUND 1 ROUND 2 ROUND 3

    5/3/1 db sumo squat 6

    1 ½ single-leg hip thrust 8 each leg

    1 ½ goblet squat 8

    Band standing hip abduction 20 each leg

    RKC plank :20 seconds

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