BBB Month 49 LU

LOWER UPPER WORKOUT PLAN
MONTH 49 – May/June 2022
Welcome to Month 49 of Booty by Bret!

This month is a squat & bench press 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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Lower Day 1
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)
Back Squat Dumbbell Deficit Reverse Lunge Box Squat Jump

3x8 3 x 12 each leg 3 x 20
Pause Dumbbell
Bodyweight Deficit
Smith Machine Reverse Lunge Deficit Reverse Lunge
Reverse Lunge
1 x 12, 1 x 10, 1 x 8 each leg (3-second pause)
3 x 20 each leg
3 x 8 each leg
Eccentric Single-Leg
Barbell RDL Dumbbell Single-Leg RDL
Sliding Leg Curl
3 x 12 3 x 10 each leg
3 x 10 each leg
Machine Leg Curl* Sliding Leg Curl* Sliding Leg Curl*

3 x 10 3 x 15 3 x 15
Leaning Band Leaning Band

Extra Range Fire Hydrant
Seated Hip Abduction Seated Hip Abduction
3 x 20 each leg
3 x 60 3 x 60
2|P a g e
Upper Body 1
Barbell Bench Press Dumbbell Low Incline Press Diamond Push-Up

3x8 3 x 12 3 x AMRAP
Band Kneeling
Neutral-Grip Pull-Up Inverted Row
Single-Arm Pulldown
3 x AMRAP 3 x AMRAP
3 x 12 each arm
Military Press* Arnold Press* Pike Push-Up*

3 x 10 3 x 10 3 x AMRAP
Pause Inverted Row

Cable Seated Row One-Arm Row
(1-second pause)
1 x 15, 1 x 12, 1 x 10 3 x 10 each arm
3 x AMRAP
Machine Lateral Raise* Dumbbell Lateral Raise* Band Lateral Raise*

3 x 15 3 x 20 3 x 20
3|P a g e
Lower Body 2
Pause Back Squat Bodyweight Triple Pause Squat

Dumbbell Squat
(3-second pause) (1-second pause)
3 x 15
3x3 3 x 10
Dumbbell B-Stance Hip Thrust Bodyweight
Barbell Hip Thrust
Up / Single-Leg Hip Thrust Down Single-Leg Hip Thrust
1 x 15, 1 x 10, 1 x 5, 1 x 20
3 x 8 each leg 3 x 20 each leg
Cable Standing Glute Kickback Band Standing Glute Kickback Quadruped Leg Swing
1 x 15, 1 x 12, 1 x 10 each leg 3 x 20 each leg 3 x 30 each leg
Ankle Weight Extra Range Ankle Weight Extra Range Bodyweight Extra Range
Side-Lying Hip Abduction Side-Lying Hip Abduction Side-Lying Hip Abduction
3 x 20 each leg 3 x 20 each leg 3 x 30 each leg
Pause Bench Press

Dumbbell Shoulder Press Pike Push-Up
(3-second pause)
3 x 12 3 x AMRAP
3x3
4|P a g e
Upper Body 2
Barbell Bench Press Dumbbell Bench Press Deficit Push-Up

3x5 3 x 12 3 x AMRAP
Inverted Row 1 ¼
Wide-Grip Pulldown Band Supine Diagonal Pulldown
1 x 12, 1 x 10, 1 x 8 3 x 12 each arm
3 x AMRAP
Dumbbell Standing Single-Arm
Machine Shoulder Press* Band Shoulder Press*
Shoulder Press*
3 x 15 3 x 20
3 x 15 each
Machine Chest-Supported Row* Dumbbell Bent Over Row* TYWL*
3 x 15 3 x 12 3 x 10/10/10/10
Dumbbell Bent Over Rear Delt
Reverse Pec Deck* Band Pull-Apart*
Raise*
3 x 15 3 x 20
3 x 12
5|P a g e
Lower Body 3
Back Squat Goblet Squat Bodyweight Squat

3x5 3 x 15 3 x 30
Bodyweight High Deficit
Dumbbell Parallel Step-Up Bodyweight High Step-Up
Reverse Lunge
1 x 10, 1 x 8, 1 x 6 each leg 3 x 12 each leg
3 x 15 each leg
Barbell Hip Thrust* Dumbbell Single-Leg Hip Thrust* Single-Leg Glute Bridge*
3 x 10 3 x 12 each 3 x 20
45-Degree Hyperextension Pulse Dumbbell Hip Thrust Pulse Couch Back Extension
3 x 50 3 x 30 3 x 30
Band Hip Hinge Abduction Band Hip Hinge Abduction Side-Lying Hip Raise
3 x 30 3 x 30 3 x 15 each leg
6|P a g e
GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)
3 ROUNDS 3 ROUNDS
Bodyweight Frog Pump Frog Reverse Hyperextension
60 20
Dumbbell Lateral Raise YTWL
20 10/10/10/10
Spread Eagle
Side-Lying Hip Raise
Reverse Hyperextension
15 each leg
20
Dumbbell Front Raise Dumbbell Cuban Press
20 10
Squat Pulse Bodyweight Curtsy Lunge
30 20 each leg
Dumbbell Bent Over
RKC Plank
Rear Delt Raise
:30
20
Quadruped
Banded Cha-Cha
Hip Extension Pulse
20 each leg
20 each leg
Perform each glute day as a circuit for 3 rounds –

rest 90 seconds between each round
BE SURE TO DELOAD DURING WEEK 1.
Exercises with an asterisk (*) next to it is additional volume –

you can skip this
7|P a g e

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LOWER UPPER WORKOUT PLAN

MONTH 49 – May/June 2022

Welcome to Month 49 of Booty by Bret!

Option A: Fully equipped gym

Detailed exercise demonstrations can be found in the Exercise Library.

Back Squat Dumbbell Deficit Reverse Lunge Box Squat Jump

Machine Leg Curl* Sliding Leg Curl* Sliding Leg Curl*

Leaning Band Leaning Band

Barbell Bench Press Dumbbell Low Incline Press Diamond Push-Up

Military Press* Arnold Press* Pike Push-Up*

Pause Inverted Row

Machine Lateral Raise* Dumbbell Lateral Raise* Band Lateral Raise*

Pause Back Squat Bodyweight Triple Pause Squat

Pause Bench Press

Barbell Bench Press Dumbbell Bench Press Deficit Push-Up

Back Squat Goblet Squat Bodyweight Squat

GLUTE DAY 1 GLUTE DAY 2

Perform each glute day as a circuit for 3 rounds –

BE SURE TO DELOAD DURING WEEK 1.

Exercises with an asterisk (*) next to it is additional volume –

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