Booty by Bret Month 56

WORKOUT PLAN
MONTH 56 – November - December 2022
Welcome to Month 56 of Booty by Bret!

This month is a StrongLifting 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
WORKOUT PLAN
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 )
Tempo Goblet Squat

Heels-Elevated
Back Squat* (5-second lowering,
Bodyweight Squat
1 x 5, 1 x 3, 1 x 1 3-second bottom pause)
3 x 30
3x6
Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 1-3min
Close-Grip Bench Press* Dumbbell Bench Press Reset Push-Up

1 x 5, 1 x 3, 1 x 1 3 x 10 3 x AMRAP
Pause Bodyweight
Barbell Hip Thrust 1 ¼ Dumbbell Single-Leg Hip Thrust Single-Leg Hip Thrust
3x8 3 x 12 each leg (3-second top pause)
3 x 15 each leg
Weighted Chin-Up* Band Supine Pulldown Inverted Row

1 x 5, 1 x 3, 1 x 1 3 x 12 3 x AMRAP
Barbell RDL Braced Dumbbell Single-Leg RDL Couch Back Extension

3x8 3 x 10 each leg 3 x 30
*Week 1: Set a baseline

Week 2: Focus on beating your set of 5 from the previous week while keeping the set of 3 and 1 the same.
*Y ou can beat you r se ts f rom the pre vious w eek w ith e ithe r inc reas ing the load or reps
2|Pa g e
WORKOUT PLAN
Day 2
Bodyweight
Barbell Hip Thrust* Partner Hip Thrust
Single-Leg Hip Thrust 1 ¼
1 x 10, 1 x 8, 1 x 6 3 x AMRAP
3 x 12 each leg
Dumbbell Standing
Military Press* Pike Push-Up
Shoulder Press
1 x 8, 1 x 6, 1 x 4 3 x AMRAP
3 x 10
Pause Front Squat Deficit Bodyweight
Heels-Elevated Dumbbell Squat
(3-second bottom pause) Bulgarian Split Squat
3 x 15
3x3 3 x 15 each leg
Pause Inverted Row
Band Seated Row Dumbbell Bent Over Row
(1-second top pause)
3 x 20 3 x 10
3 x AMRAP
Dumbbell
Nordic Ham Curl Eccentric Sliding Leg Curl
45-Degree Hyperextension
3x5 3 x AMRAP
3 x 12

3|Pa g e
WORKOUT PLAN
Day 3
Deadlift* Dumbbell Stiff Leg Deadlift Skater Squat

1 x 5, 1 x 3, 1 x 1 3 x 12 3 x AMRAP each leg
Tempo Barbell Bench Press
Pause Dumbbell Bench Press Pause Push-Up
(5-second lowering phase,
(3-second bottom pause) (1-second bottom pause)
3-second bottom pause)
3x8 3 x AMRAP
3x4
Pause Goblet Squat
Band Squat High Step-Up
(3-second bottom pause)
3 x 20 3 x 12 each leg
3x6
Chin-Up One-Arm Row Inverted Row

3 x AMRAP 3 x 10 each arm 3 x AMRAP
Barbell Hip Thrust Pulse Dumbbell Glute Bridge Bodyweight Frog Pump
3 x 15 3 x AMRAP 3 x AMRAP

4|Pa g e
WORKOUT PLAN
GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)
3 ROUNDS 3 ROUNDS
Band Standing
Band Standing Hip Abduction
Diagonal Glute Kickback
20 each leg
20 each leg
Band Quadruped
Band Standing Glute Kickback
Hip Extension
20 each leg
20 each leg
Monster Walk
Lateral Band Walk
20 steps forward,
20 each way
20 steps backward
3-Way
Supine Transverse Abduction
Band Seated Hip Abduction
30
20/20/20
Perform each glute day as a circuit for 3 rounds –

rest 90 second s between each round
BE SURE TO DELOAD DURING WEEK 1.
5|Pa g e
WORKOUT PLAN
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.
B: Tempo Goblet Squat: You will want to be in a neutral stance. Keep your elbows
tucked because they need to go between the legs. Sit down (not back), let your
knees drive forward and drop your hips straight down. Lower yourself under 5
seconds and pause at the bottom for 3 seconds.
C: Heels-Elevated Bodyweight Squat: Elevate your heels either onto a wedge or
5-10lb plates. Perform these constant tension (no rest at the top or bottom of the
movement). Be sure to go deep – but be rhythmic. You can place your hands out in
front of you for a counterbalance.

A: Close-Grip Bench Press: To figure out your optimal grip, bring your hands in
one hand space in from your normal bench press grip. Keep the elbows tucked.
You’ll feel it more in your triceps, front delts, and upper pec area. Make sure you
come down all the way and touch your torso. Ramp up the weight with each set.
B: Dumbbell Bench Press: Using dbs 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: Reset Push-Up: Keep your hands underneath the shoulders and elbows. Take a
deep breath before you lower yourself and rest your chest to the floor for one
second before coming back up. You can lift your hands up off the ground to reset.
6|Pa g e
WORKOUT PLAN

A: Barbell Hip Thrust 1 ¼: 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. Fully extend the
hips, come down ¼ of the way and re-lock the hips at full extension, then lower
under control.
B: Dumbbell Single-Leg Hip Thrust: Place a dumbbell over your working side 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: Pause 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. Pause for three seconds at the top.

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. Ramp up the
weight with each set. You can perform bodyweight or eccentric chin-ups if you are
unable to perform weighted.
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.
7|Pa g e
WORKOUT PLAN

A: Barbell RDL: 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: Braced 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: Couch Back Extension: Have a partner hold down your working leg. Keep a
neutral spine, come up and fire everything. Squeeze your hamstrings, glutes, and
erectors. You can perform this off a bench or couch.
8|Pa g e
WORKOUT PLAN
DAY 2

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.
B: Partner Hip Thrust: Begin lying against a couch with your knees bent and butt
and feet on the ground. Elevate your hips to the top of the movement. Have a
partner straddle your hips. Option 1: the partner faces towards your face and grabs
a hold of their own ankles to keep their body off the ground the whole time. Option 2:
take a slightly wider stance and have the partner facing away from you with their
legs in between yours.
C: Bodyweight Single-Leg Hip Thrust 1 ¼: Center one leg in front of you. Tap the
glutes to the ground. Fully extend the hips, come down ¼ of the way and re-lock the
hips at full extension, then lower under control. This is one rep.

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 Standing 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.
9|Pa g e
WORKOUT PLAN

A: Pause Front Squat: Find which arm placement works best for you - the two-
finger technique or the crossed-arm technique. You’ll end up being a little more
upright. Keep the low back flat; don’t round over. Pause for 3 second at the bottom.
B: Heels-Elevated Dumbbell Squat: Elevate your heels onto either a wedge or 5-
10lb plates. Rest the dumbbells on your shoulders and keep your hands towards the
top of the dumbbells. Keep your elbows high. To make the exercise more difficult,
you can hold the dumbbell slightly behind your body and down near your sides.
C: Deficit Bodyweight Bulgarian Split Squat: Elevate your front foot onto a 3-5”
surface. Keep your bodyweight over your standing leg, leaning over the foot. Sit
back at an angle (you will end up leaning forward) and sink deep into a deficit. 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.

A: Band Seated Row: Wrap a long resistance band around a stable surface and
attach a V-handle around the end of the band. Sit on a bench and move back far
enough to where there is tension on the band throughout the whole rep. Initiate the
pull by squeezing your shoulder blades together instead of pulling with your arms.
B: Dumbbell Bent Over Row: Start in the same position that you would be in at the
bottom of an RDL. Focus on squeezing the upper back muscles together, getting a
full stretch at the bottom. At the top of the movement, your forearms should be
vertical.
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 for one
second at the top.
10 | P a g e
WORKOUT PLAN

A: Dumbbell 45-Degree Hyperextension: With the feet straight, stay neutral, come
up, and fire everything. Squeeze your hamstrings, glutes, and erectors. Keep the db
close to your chin and the elbows tucked.
B: 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.
C: Eccentric Sliding Leg Curl: Bridge up and lower yourself as slowly as possible.
Do not drop towards the end of the movement – keep it controlled. You will not
perform the concentric portion – just reset at the top.
11 | P a g e
WORKOUT PLAN
DAY 3

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 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.
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.

A: Tempo 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. Lower the bar under 5 seconds and pause at the bottom for 3 seconds.
12 | P a g e
WORKOUT PLAN
B: Pause Dumbbell Bench Press: Using dbs 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. Pause for 3 seconds at the bottom.
C: Pause 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. Pause at the bottom for one second.

A: Pause Goblet Squat: You will want to be in a neutral stance. Keep your elbows
tucked because they need to go between the legs. Sit down (not back), let your
knees drive forward and drop your hips straight down. Pause for 3 seconds at the
bottom.
B: Band Squat: Loop a long resistance band through the center hole of a plate.
Place the end of the resistance band around your neck and elevate your heels onto
the edge of the plate. Keep these constant tension – don’t pause between reps.
C: High Step-Up: Use a surface that is high enough but not too high where you
need to shift laterally or round your back to get up. 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.

A: 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 perform band assisted or
eccentric chin-ups if you are unable to perform bodyweight reps.
B: 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.
13 | P a g e
WORKOUT PLAN

A: 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.
B: Dumbbell Glute Bridge: Lay a dumbbell across your hips and hold it securely as
you fully extend to a full lockout. You can also hold two dumbbells vertically on each
side of your hips if you’re limited on weight.
C: Bodyweight Frog Pump: 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.
14 | P a g e
WORKOUT PLAN
GLUTE DAY 1
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. Extend
your working leg behind you to be in full hip extension. Make sure you are bringing
your working leg out as far as you can.
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.
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.
3-Way 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.
15 | P a g e
WORKOUT PLAN
GLUTE DAY 2
Band Standing Diagonal Glute Kickback: Stand on one foot and step one leg out
to the side at a 45-degree angle. If you want more range of motion, you can put the
band up higher on your legs.
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.
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.
Supine transverse abduction: Place a mini-band above your knees and lay on the
floor. Put your legs in the air with your knees bent at a 90-degree angle. From this
position, push outward as far as you can against the band before returning to the
starting position.
16 | P a g e

Booty by Bret Month 56

Uploaded by

Copyright:

Available Formats

Booty by Bret Month 56

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Booty by Bret Month 56

Uploaded by

Copyright:

Available Formats

WORKOUT PLAN

MONTH 56 – November - December 2022

Welcome to Month 56 of Booty by Bret!

Option A: Fully equipped gym

Detailed exercise demonstrations can be found in the Exercise Library.

Tempo Goblet Squat

Close-Grip Bench Press* Dumbbell Bench Press Reset Push-Up

Weighted Chin-Up* Band Supine Pulldown Inverted Row

Barbell RDL Braced Dumbbell Single-Leg RDL Couch Back Extension

*Week 1: Set a baseline

*Week 1: Set a baseline

Deadlift* Dumbbell Stiff Leg Deadlift Skater Squat

Chin-Up One-Arm Row Inverted Row

*Week 1: Set a baseline

GLUTE DAY 1 GLUTE DAY 2

Perform each glute day as a circuit for 3 rounds –

BE SURE TO DELOAD DURING WEEK 1.

EXERCISE 1 (CHOOSE ONE):

EXERCISE 2 (CHOOSE ONE):

EXERCISE 3 (CHOOSE ONE):

EXERCISE 4 (CHOOSE ONE):

EXERCISE 5 (CHOOSE ONE):

EXERCISE 1 (CHOOSE ONE):

EXERCISE 2 (CHOOSE ONE):

EXERCISE 3 (CHOOSE ONE):

EXERCISE 4 (CHOOSE ONE):

EXERCISE 5 (CHOOSE ONE):

EXERCISE 1 (CHOOSE ONE):

EXERCISE 2 (CHOOSE ONE):

EXERCISE 3 (CHOOSE ONE):

EXERCISE 4 (CHOOSE ONE):

EXERCISE 5 (CHOOSE ONE):

You might also like