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    BBB Month 4 Workout Log

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    AmandaLever
    The document outlines a 4-week glute and lower body workout program. Each week includes 3 workouts with exercises like hip thrusts, squats, lunges, and rows. There are also 2 dedicated glute days per week focusing on exercises such as sumo walks, clamshells, and pulses. The workouts provide sets and reps for each exercise over 4 weeks of training.

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    © All Rights Reserved
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    BBB Month 4 Workout Log

    Uploaded by

    AmandaLever
    4K views8 pages
    The document outlines a 4-week glute and lower body workout program. Each week includes 3 workouts with exercises like hip thrusts, squats, lunges, and rows. There are also 2 dedicated glute days per week focusing on exercises such as sumo walks, clamshells, and pulses. The workouts provide sets and reps for each exercise over 4 weeks of training.

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    booty by bret month 4

    Original Title

    BBB_Month_4_Workout_Log

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    The document outlines a 4-week glute and lower body workout program. Each week includes 3 workouts with exercises like hip thrusts, squats, lunges, and rows. There are also 2 dedicated glute days per week focusing on exercises such as sumo walks, clamshells, and pulses. The workouts provide sets and reps for each exercise over 4 weeks of training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4K views8 pages

    BBB Month 4 Workout Log

    Uploaded by

    AmandaLever
    The document outlines a 4-week glute and lower body workout program. Each week includes 3 workouts with exercises like hip thrusts, squats, lunges, and rows. There are also 2 dedicated glute days per week focusing on exercises such as sumo walks, clamshells, and pulses. The workouts provide sets and reps for each exercise over 4 weeks of training.

    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 a 4-week glute-focused workout program that incorporates exercises like hip thrusts, squats, lunges, and planks. It provides details on exercises, sets, reps, and different workout types for each week.

    Exercises described include hip thrusts, squats, lunges, presses, rows, planks, and abduction movements. Many exercises are performed singly or with dumbbells or resistance bands added.

    Sets typically range from 2-3 per exercise, with reps ranging from 8-15 or higher for some finishing exercises. Pyramid sets are also included where the weight is increased over lower reps as the sets progress.

    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

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