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    BBB Month 18 Workout Log PDF

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    Geraldyne
    This document outlines a 4-week workout program with 3 days of full body workouts per week and 2 dedicated glute days. Each week follows the same structure, with back squats, military presses, and other compound and isolation exercises prescribed across 3 sessions. The glute days focus on exercises like lunges, hip thrusts, and abduction moves performed in circuits.

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    © All Rights Reserved
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    BBB Month 18 Workout Log PDF

    Uploaded by

    Geraldyne
    749 views8 pages
    This document outlines a 4-week workout program with 3 days of full body workouts per week and 2 dedicated glute days. Each week follows the same structure, with back squats, military presses, and other compound and isolation exercises prescribed across 3 sessions. The glute days focus on exercises like lunges, hip thrusts, and abduction moves performed in circuits.

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    BBB_Month_18_Workout_Log.pdf

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    This document outlines a 4-week workout program with 3 days of full body workouts per week and 2 dedicated glute days. Each week follows the same structure, with back squats, military presses, and other compound and isolation exercises prescribed across 3 sessions. The glute days focus on exercises like lunges, hip thrusts, and abduction moves performed in circuits.

    Copyright:

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

    BBB Month 18 Workout Log PDF

    Uploaded by

    Geraldyne
    This document outlines a 4-week workout program with 3 days of full body workouts per week and 2 dedicated glute days. Each week follows the same structure, with back squats, military presses, and other compound and isolation exercises prescribed across 3 sessions. The glute days focus on exercises like lunges, hip thrusts, and abduction moves performed in circuits.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    BOOTY BY BRET MONTH 18 – December 2019/January 2020

    We e k 1 : Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Military press 3 x 5

    High step-up 3 x 10

    Chin-up 3 x AMRAP

    Pause db 45-degree hyperextension


    (1-second pause) 3 x 10

    We e k 1 : Day 2 Set 1 Set 2 Set 3

    Pause front squat (3-second pause) 3 x 3

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

    Pause barbell hip thrust (3-second pause)


    3x5

    One-arm row 3 x 10

    Nordic ham curl 3 x 5

    We e k 1 : Day 3 Set 1 Set 2 Set 3

    Parallel box squat 3 x 8

    Constant-tension military press 3 x AMRAP

    Romanian deadlift 3 x 8

    Wide-grip pulldown 3 x 10

    Side-lying hip raise 3 x AMRAP


    BOOTY BY BRET MONTH 18 – December 2019/January 2020

    We e k 1 : Glute Day 1 Round 1 Round 2 Round 3

    A1: Band step back 10 each leg

    A2: Band 45-degree step back 10 each leg

    A3: Band side-step 10 each leg

    Squat pulse 30

    Knee-banded glute bridge 30

    We e k 1 : Glute Day 2 Round 1 Round 2 Round 3

    Deficit curtsy lunge 15 each leg

    Knee-banded in/out hip thrust 20

    Supine transverse hip abduction 20

    Frog pump 30

    Extra range side-lying hip abduction


    20 each leg
    BOOTY BY BRET MONTH 18 – December 2019/January 2020

    We e k 2 : Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Military press 3 x 5

    High step-up 3 x 10

    Chin-up 3 x AMRAP

    Pause db 45-degree hyperextension


    (1-second pause) 3 x 10

    We e k 2 : Day 2 Set 1 Set 2 Set 3

    Pause front squat (3-second pause) 3 x 3

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

    Pause barbell hip thrust (3-second pause)


    3x5

    One-arm row 3 x 10

    Nordic ham curl 3 x 5

    We e k 2 : Day 3 Set 1 Set 2 Set 3

    Parallel box squat 3 x 8

    Constant-tension military press 3 x AMRAP

    Romanian deadlift 3 x 8

    Wide-grip pulldown 3 x 10

    Side-lying hip raise 3 x AMRAP


    BOOTY BY BRET MONTH 18 – December 2019/January 2020

    We e k 2 : Glute Day 1 Round 1 Round 2 Round 3

    A1: Band step back 10 each leg

    A2: Band 45-degree step back 10 each leg

    A3: Band side-step 10 each leg

    Squat pulse 30

    Knee-banded glute bridge 30

    We e k 2 : Glute Day 2 Round 1 Round 2 Round 3

    Deficit curtsy lunge 15 each leg

    Knee-banded in/out hip thrust 20

    Supine transverse hip abduction 20

    Frog pump 30

    Extra range side-lying hip abduction


    20 each leg
    BOOTY BY BRET MONTH 18 – December 2019/January 2020

    We e k 3 : Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Military press 3 x 5

    High step-up 3 x 10

    Chin-up 3 x AMRAP

    Pause db 45-degree hyperextension


    (1-second pause) 3 x 10

    We e k 3 : Day 2 Set 1 Set 2 Set 3

    Pause front squat (3-second pause) 3 x 3

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

    Pause barbell hip thrust (3-second pause)


    3x5

    One-arm row 3 x 10

    Nordic ham curl 3 x 5

    We e k 3 : Day 3 Set 1 Set 2 Set 3

    Parallel box squat 3 x 8

    Constant-tension military press 3 x AMRAP

    Romanian deadlift 3 x 8

    Wide-grip pulldown 3 x 10

    Side-lying hip raise 3 x AMRAP


    BOOTY BY BRET MONTH 18 – December 2019/January 2020

    We e k 3 : Glute Day 1 Round 1 Round 2 Round 3

    A1: Band step back 10 each leg

    A2: Band 45-degree step back 10 each leg

    A3: Band side-step 10 each leg

    Squat pulse 30

    Knee-banded glute bridge 30

    We e k 3 : Glute Day 2 Round 1 Round 2 Round 3

    Deficit curtsy lunge 15 each leg

    Knee-banded in/out hip thrust 20

    Supine transverse hip abduction 20

    Frog pump 30

    Extra range side-lying hip abduction


    20 each leg
    BOOTY BY BRET MONTH 18 – December 2019/January 2020

    We e k 4 : Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Military press 3 x 5

    High step-up 3 x 10

    Chin-up 3 x AMRAP

    Pause db 45-degree hyperextension


    (1-second pause) 3 x 10

    We e k 4 : Day 2 Set 1 Set 2 Set 3

    Pause front squat (3-second pause) 3 x 3

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

    Pause barbell hip thrust (3-second pause)


    3x5

    One-arm row 3 x 10

    Nordic ham curl 3 x 5

    We e k 4 : Day 3 Set 1 Set 2 Set 3

    Parallel box squat 3 x 8

    Constant-tension military press 3 x AMRAP

    Romanian deadlift 3 x 8

    Wide-grip pulldown 3 x 10

    Side-lying hip raise 3 x AMRAP


    BOOTY BY BRET MONTH 18 – December 2019/January 2020

    We e k 4 : Glute Day 1 Round 1 Round 2 Round 3

    A1: Band step back 10 each leg

    A2: Band 45-degree step back 10 each leg

    A3: Band side-step 10 each leg

    Squat pulse 30

    Knee-banded glute bridge 30

    We e k 4 : Glute Day 2 Round 1 Round 2 Round 3

    Deficit curtsy lunge 15 each leg

    Knee-banded in/out hip thrust 20

    Supine transverse hip abduction 20

    Frog pump 30

    Extra range side-lying hip abduction


    20 each leg

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