BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18

Week 1: Workout 1 Set 1 Set 2 Set 3

Barbell hip thrust BC Pyramid 15/10/5/20

Close-grip bench press 3 x 6

Db stiff leg deadlift 3 x 10

Wide-grip pulldown 3 x 10

Heels-elevated goblet squat 3 x 10

Db elbows-out row 2 x 12

Extra range side-lying hip abduction 2 x 30

Week 1: Workout 2 Set 1 Set 2 Set 3

Single-leg hip thrust 1 ¼ 3 x 8

Alternating Arnold press 3 x 8

Single-leg prisoner 45-degree hyperextension

3 x 12

One-arm row 3 x 8

Deficit curtsy lunge 3 x 12

Cable lateral raise 2 x 12

Frog pump 3 x 50

Week 1: Workout 3 Set 1 Set 2 Set 3

Knee-banded pause barbell hip thrust

(5-second pause) 3 x 3

Pause bench press (3-second pause) 3 x 5

Strict rest pause sumo deadlift

(2-second pause) 3 x 3

Chin-up 3 x AMRAP

Back squat 3 x 3

Cable reverse fly 2 x 10

Side-lying hip raise 2 x 12

 BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18

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

BC Ladder 10/12/15/20

Db sumo squat pulse 2 x 20

RKC plank 2 x :25

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

Between-bench db squat pulse 2 x 30

Sumo walk 2 x 30

Db knee-banded in/out hip thrust 2 x 15

Knee-banded side-lying clam 2 x 20

 BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18

Week 2: Workout 1 Set 1 Set 2 Set 3

Barbell hip thrust BC Pyramid 15/10/5/20

Close-grip bench press 3 x 6

Db stiff leg deadlift 3 x 10

Wide-grip pulldown 3 x 10

Heels-elevated goblet squat 3 x 10

Db elbows-out row 2 x 12

Extra range side-lying hip abduction 2 x 30

Week 2: Workout 2 Set 1 Set 2 Set 3

Single-leg hip thrust 1 ¼ 3 x 8

Alternating Arnold press 3 x 8

Single-leg prisoner 45-degree hyperextension

3 x 12

One-arm row 3 x 8

Deficit curtsy lunge 3 x 12

Cable lateral raise 2 x 12

Frog pump 3 x 50

Week 2: Workout 3 Set 1 Set 2 Set 3

Knee-banded pause barbell hip thrust

(5-second pause) 3 x 3

Pause bench press (3-second pause) 3 x 5

Strict rest pause sumo deadlift

(2-second pause) 3 x 3

Chin-up 3 x AMRAP

Back squat 3 x 3

Cable reverse fly 2 x 10

Side-lying hip raise 2 x 12

 BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18

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

BC Ladder 10/12/15/20

Db sumo squat pulse 2 x 20

RKC plank 2 x :25

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

Between-bench db squat pulse 2 x 30

Sumo walk 2 x 30

Db knee-banded in/out hip thrust 2 x 15

Knee-banded side-lying clam 2 x 20

 BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18

Week 3: Workout 1 Set 1 Set 2 Set 3

Barbell hip thrust BC Pyramid 15/10/5/20

Close-grip bench press 3 x 6

Db stiff leg deadlift 3 x 10

Wide-grip pulldown 3 x 10

Heels-elevated goblet squat 3 x 10

Db elbows-out row 2 x 12

Extra range side-lying hip abduction 2 x 30

Week 3: Workout 2 Set 1 Set 2 Set 3

Single-leg hip thrust 1 ¼ 3 x 8

Alternating Arnold press 3 x 8

Single-leg prisoner 45-degree hyperextension

3 x 12

One-arm row 3 x 8

Deficit curtsy lunge 3 x 12

Cable lateral raise 2 x 12

Frog pump 3 x 50

Week 3: Workout 3 Set 1 Set 2 Set 3

Knee-banded pause barbell hip thrust

(5-second pause) 3 x 3

Pause bench press (3-second pause) 3 x 5

Strict rest pause sumo deadlift

(2-second pause) 3 x 3

Chin-up 3 x AMRAP

Back squat 3 x 3

Cable reverse fly 2 x 10

Side-lying hip raise 2 x 12

 BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18

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

BC Ladder 10/12/15/20

Db sumo squat pulse 2 x 20

RKC plank 2 x :25

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

Between-bench db squat pulse 2 x 30

Sumo walk 2 x 30

Db knee-banded in/out hip thrust 2 x 15

Knee-banded side-lying clam 2 x 20

 BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18

Week 4: Workout 1 Set 1 Set 2 Set 3

Barbell hip thrust BC Pyramid 15/10/5/20

Close-grip bench press 3 x 6

Db stiff leg deadlift 3 x 10

Wide-grip pulldown 3 x 10

Heels-elevated goblet squat 3 x 10

Db elbows-out row 2 x 12

Extra range side-lying hip abduction 2 x 30

Week 4: Workout 2 Set 1 Set 2 Set 3

Single-leg hip thrust 1 ¼ 3 x 8

Alternating Arnold press 3 x 8

Single-leg prisoner 45-degree hyperextension

3 x 12

One-arm row 3 x 8

Deficit curtsy lunge 3 x 12

Cable lateral raise 2 x 12

Frog pump 3 x 50

Week 4: Workout 3 Set 1 Set 2 Set 3

Knee-banded pause barbell hip thrust

(5-second pause) 3 x 3

Pause bench press (3-second pause) 3 x 5

Strict rest pause sumo deadlift

(2-second pause) 3 x 3

Chin-up 3 x AMRAP

Back squat 3 x 3

Cable reverse fly 2 x 10

Side-lying hip raise 2 x 12

 BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18

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

BC Ladder 10/12/15/20

Db sumo squat pulse 2 x 20

RKC plank 2 x :25

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

Between-bench db squat pulse 2 x 30

Sumo walk 2 x 30

Db knee-banded in/out hip thrust 2 x 15

Knee-banded side-lying clam 2 x 20