WORKOUT PLAN

MONTH 41 – October 2021

Welcome to Month 41 of Booty by Bret!

This month is a deadlift & military 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 home 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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 WORKOUT PLAN
MONTH 41 – October 2021

DAY 1 DAY 2 DAY 3

A : Sumo deadlift
A : Conventional deadlift 3x5
A : Military press
3x5 B : Hamstring dominant
3x8
B : Db single-leg RDL dual-elevated single-leg
B : Arnold press
3 x 12 each leg hip thrust
3x8
C : Sliding leg curl 3 x 12 each leg
C : Pike push-up
3 x 10 C : Skater squat
3 x AMRAP
3 x AMRAP
A : Sumo squat A : Barbell hip thrust A : Front squat
3x8 1 x 15, 1 x 10, 1 x 5, 1 x 20 3x3
B : Db squat B : Db single-leg hip thrust B : Db front squat
3 x 10 3 x AMRAP each leg 3 x 10
C : Bulgarian split squat C : Single-leg hip thrust 1 ¼ C : Single-leg box squat
3 x 20 each leg 3 x AMRAP each leg 3 x 8 each leg
A : Chin-up A : Close-grip incline press
A : Close-grip bench press
3 x AMRAP 3x8
3x8
B : Inverted row B : Neutral-grip db incline press
B : Db shoulder press
3 x AMRAP 3 x 10
3 x 12
C : YTWL plus biceps curl C : Narrow-width
C : Narrow-width push-up
(if possible) feet-elevated push-up
3 x AMRAP
3 x 10/10/10/10 3 x AMRAP
A : Db low step-up A : Cable seated row
A : Yates row
3 x 10 each leg 3 x 10
3 x 10
B : High step-up B : One-arm row
B : Underhand grip db row
3 x 10 each leg 3 x 15 each arm
3 x 12
C : Pause Bulgarian split squat C : Prone hover plus biceps curl
C : Inverted row
(3-second pause) (if possible)
3 x AMRAP
3 x 10 each leg 3x5
A : Pause knee-banded
barbell hip thrust
(1-second pause)
Pause single-leg hip thrust
Front raise 3 x 10
(1-second pause)
3 x 10 B : Db hip thrust pulse
3 x 15 each leg
3 x 30
C : Frog pump
3 x 60
A : Seated face pull
3 x 12
Lateral raise Bent over rear delt raise B : Db elbows-out row
3 x 12 3 x 10 3 x 12
C : YT
3 x 15/15
A : Cable standing hip abduction A : Cable standing glute kickback
3 x 12 each leg 3 x 12 each leg
Band standing
B : Band standing hip abduction B : Band standing glute kickback
diagonal glute kickback
3 x 20 each leg 3 x 20 each leg
3 x 20 each leg
C : Side-lying hip abduction C : Quadruped leg swing
3 x 20 each leg 3 x 30 each leg

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 WORKOUT PLAN
MONTH 41 – October 2021

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Zig zag monster walk
Lateral band walk
20 steps forward,
20 each way
20 steps backward
Band standing glute kickback Banded cha-cha
20 each leg 20 each leg
Knee-banded glute bridge Single-leg hip thrust pulse
20 20 each leg
Band side-lying hip abduction Knee-banded fire hydrant
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.

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 WORKOUT PLAN
MONTH 41 – October 2021

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Conventional deadlift: 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.
B: Db 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 (db in
opposite hand as working leg) or ipsilateral (db 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.
C: Sliding leg curl: You can use sliders, paper plates, towels, or socks on a slick
surface. Start by bridging your hips up and bringing your knees to a 90-degree angle.
Slide your legs all the way to the bottom and slide them back up to a 90-degree angle in
your knees. Keep your hips high throughout the whole movement. If these are too
difficult, just perform the lowering phase and reset at the top. If they are too easy, you
can perform single-leg sliding leg curls.

EXERCISE 2 (CHOOSE ONE):

A: Sumo 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. Position yourself in a wide stance with your feet flared out around 45°
or more. As you descend, you will sit back, let your knees spread and lean your torso
forward. Be sure to keep your shins vertical from the side angle (don’t let your knees
track forward). Avoid shooting out your hips on the way up.
B: Db squat: Hold a dumbbell in each hand and keep them by your side. Take more of
a narrow stance so you don’t have to hold the dumbbells out far. Be sure to go deep –
but be rhythmic.
C: Bulgarian split squat: Keep your bodyweight over your standing leg, leaning over
the foot. Sit back at an angle (you will end up leaning forward). For the next leg, match
your standing foot, reach back with the new leg, and perform the set again.

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 WORKOUT PLAN
MONTH 41 – October 2021

EXERCISE 3 (CHOOSE ONE):

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.
B: Db 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: Narrow-width push-up: Bring your hands in a bit closer than a standard push-up
and keep your elbows tucked as you descend.

EXERCISE 4 (CHOOSE ONE):

A: Yates row: Get an underhand grip on the barbell and bend over at a 45-degree
angle. Row the barbell to your belly button area.
B: Underhand grip db row: Bend over to the bottom of a Romanian deadlift position.
Start with a neutral grip on the dumbbells, and then as you row up, supinate your hands
so you end with your palms facing forward at the top.
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.

EXERCISE 5:
Pause single-leg hip thrust: Center one leg in front of you. Tap the glutes to the
ground. Fully extend the hips, pause at the top for 1 second, and 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.

EXERCISE 6:
Lateral raise: Think of leading with the elbows, as though you have a water pitcher in
your hand and you’re pouring them into a pot in front of you. Make sure your pinky is
higher than your thumb.

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 WORKOUT PLAN
MONTH 41 – October 2021

EXERCISE 7 (CHOOSE ONE):

A: Cable standing hip abduction: Start with the cable in front of you with tension on
your working leg. Begin in a full stretch towards the center of the body, and keep your
foot internally rotated as you bring the leg out.
B: 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. Make sure you are
bringing your working leg out as far as you can.
C: Side-lying hip abduction: Lay on your side and make sure that you keep the hip
internally rotated (toes pointing down) throughout the movement. Position your top arm
so that you can feel your upper glute with your palm. This will ensure that you’re
activating the target muscle throughout the entire range of motion.

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 WORKOUT PLAN
MONTH 41 – October 2021

DAY 2

EXERCISE 1 (CHOOSE ONE):

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 the face on the way up. While
locking out, push the shoulders high. Ramp up the weight with each set.
B: Arnold press: Perform these from a seated position. Begin with the dumbbells by
your shoulders/right below your face with a supinated grip (your palms will be facing you
at the bottom). As you push tall, start rotating your hands to where you will end in a
pronated grip (palms facing the wall in front of you) at the top. As you bring the
dumbbells back down to the starting position, you will rotate back to supinated grip at
the bottom.
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.

EXERCISE 2 (CHOOSE ONE):

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, then significantly lighten the load for the last set.
B: Db single-leg hip thrust: Place a dumbbell over the working leg 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: Single-leg hip thrust 1 ¼: Center one leg in front of you and 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. You do not need to keep a forward
eye gaze, just follow the movement of your torso.

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 WORKOUT PLAN
MONTH 41 – October 2021

EXERCISE 3 (CHOOSE ONE):

A: Chin-up: Do as many reps as possible. 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.
B: 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.
C: YTWL: Begin bent over as if in the bottom of an RDL position. Alternatively, you may
lay face down on an incline bench or stability ball. First you will perform 10 prone trap
raises. Notice that if you were watching from above, your body and arms would form a
“Y.” Next you will perform 10 rear delt raises (your body makes a “T”). Make sure your
arms are straight out to the sides on these. Then you will bend your arms and perform
scapular retraction – these make “W” from above. Finally, you will raise your arms out to
the side, bend your elbows 90-degrees, and perform shoulder external rotation – these
create “L” if looking from above. If you have access to any load (whether it be dumbbells
or milk jugs, etc.), then add in a couple sets of biceps curls.

EXERCISE 4 (CHOOSE ONE):

A: Db low step-up: Use a surface that allows you thigh to be parallel with the ground.
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. You can hold dumbbells
in each hand or one in the goblet position.
B: 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.
C: Pause Bulgarian split squat: Keep your bodyweight over your standing leg, leaning
over the foot. Sit back at an angle (you will end up leaning forward). For the next leg,
match your standing foot, reach back with the new leg, and perform the set again.
Pause at the bottom of the movement for 3 seconds.

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 WORKOUT PLAN
MONTH 41 – October 2021

EXERCISE 5:
Front raise: Raise your arms straight out in front of your torso until they’re parallel to
the ground.

EXERCISE 6:
Bent over rear delt raise: Bend over to the bottom of a Romanian deadlift position if
you don’t have a surface to lean your chest on. Initiate the movement by bringing your
arms straight out in a T, isolating your rear delts. Make sure your arms are at a 90-
degree angle with your body, you don’t want to bring your arms backward on the way
up.

EXERCISE 7:
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.

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 WORKOUT PLAN
MONTH 41 – October 2021

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Sumo deadlift: 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.
B: Hamstring dominant dual-elevated single-leg hip thrust: Find tall benches to
place your shoulders and foot on. Spread your arms out across the bench and center
your working heel on the opposite bench (as opposed to pushing off the side of the
bench from the center of your foot). Start with your butt on the ground and lift yourself
up to lockout. Allow yourself to look up a bit throughout this movement compared to
keeping your chin tucked for normal hip thrusts. Don’t fling your body up; keep your
body controlled through each rep. The farther your leg is out in front of you, the more
hamstrings you will hit.
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.

EXERCISE 2 (CHOOSE ONE):

A: 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.
B: Db front squat: Rest the dumbbells on your shoulders and keep your hands towards
the top of the dumbbells. Keep your elbows high.
C: Single-leg box squat: Find a surface that will allow you squat to parallel. You can
use an aerobic step and risers to find the optimal height. Lift one leg in the air and sit
back onto the surface. Be sure to control the lowering phase instead of dropping straight
down.

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 WORKOUT PLAN
MONTH 41 – October 2021

EXERCISE 3 (CHOOSE ONE):

A: Close-grip incline press: Set the bench at a 45-degree angle. To figure out your
optimal grip, bring your hands in one hand space in from your normal incline press grip.
Keep your elbows a bit more tucked than with standard grip. Make sure you come down
all the way and touch the top of your chest right above nipple line.
B: Neutral-grip db incline press: Set the bench at a 45-degree angle. Using dbs
allows you to get a deeper stretch. Maintain a neutral grip (palms facing each other) and
keep your elbows tucked on the way down. Look up and keep your chest up before
initiating the press. Don’t go too deep and lose form.
C: Narrow-width feet-elevated push-up: Bring your hands in closer together than you
would for a standard push-up and keep your elbows tucked. Take a deep breath before
you lower yourself and touch your chest to the floor before coming back up. Elevate
your feet onto any surface. The higher the surface – the more difficult the movement will
be.

EXERCISE 4 (CHOOSE ONE):

A: Cable seated row: Pull the handle out to where there is tension in the cable when
your arms are straight out in front of you. Initiate the movement by squeezing your
shoulder blades together and pull the handle towards the breast line. Be sure to reach
full extension at the elbows before pulling back into your body.
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: Prone hover: Begin in the prone (facing down) position with the arms in front of the
body. Use your erectors to maintain a slight arch in the back while you rotate your arms
around, eventually positioning them behind your back. If you have access to any load
(whether it be dumbbells or milk jugs, etc.), then add in a couple sets of biceps curls.

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 WORKOUT PLAN
MONTH 41 – October 2021

EXERCISE 5 (CHOOSE ONE):

A: Pause knee-banded barbell hip thrust: Place a mini-band above your knees and
keep tension on the band on the way up and down. 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.
Pause for 1-second at the top.
B: Db hip thrust pulse: Place a dumbbell over your lap and 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.
C: Frog pump: If possible, set up with a Bosu ball under your head (not shoulders) to
help keep your chin tucked. Place a dumbbell over your lap. 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.

EXERCISE 6 (CHOOSE ONE):

A: Seated face pull: You can either use a rope handle or two single handles. Get in a
seated position and have the cable line up with your chest. You will have a pronated
grip on the handles (palms facing downward) and pull up towards your ears. Be sure to
keep your elbows high.
B: Db elbows-out row: Rest your chest on a 45-degree angle bench. Focus on
squeezing the upper back muscles together, getting a full stretch at the bottom. Bring
your arms out to a T (elbows out) while keeping a 90-degree angle in your elbows as
you row back. At the top of the movement, your forearms should be vertical.
C: YT: Begin bent over as if in the bottom of an RDL position. Alternatively, you may lay
face down on an incline bench or stability ball. First you will perform 10 prone trap
raises. Notice that if you were watching from above, your body and arms would form a
“Y.” Then you will perform 10 rear delt raises (your body makes a “T”). Make sure your
arms are straight out to the sides on these.

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 WORKOUT PLAN
MONTH 41 – October 2021

EXERCISE 7 (CHOOSE ONE):

A: Cable standing glute kickback: Choose the variation that you like best. You can
stand more upright or lean forward a bit with a straight leg or bending your knee on the
way back in. Maintain a neutral spine and focus on moving the weight with your working
leg only.
B: 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.
C: Quadruped leg swing: Get on all fours on a bench, leaving one leg hanging on the
side. Keep a slight bend in your working knee as you swing your leg back. Do not
hyperextend at the top, keep a straight line with your body.

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 WORKOUT PLAN
MONTH 41 – October 2021

GLUTE DAY 1

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.
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.
Knee-banded glute bridge: Actively keep the knees wide - put a lot of tension on the
band the whole way through, both on the way up and down.
Band side-lying hip abduction: Place a mini band above your knees. You can choke
up the band higher up onto your thighs to lessen the load. Lay on your side and make
sure that you keep the hip internally rotated (toes pointing down) throughout the
movement. Position your top arm so that you can feel your upper glute with your palm.
This will ensure that you’re activating the target muscle throughout the entire range of
motion.

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 WORKOUT PLAN
MONTH 41 – October 2021

GLUTE DAY 2

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.
Banded cha-cha: Place a mini-band above your knees and sit your hips back into a
hinged position. Take a 45-degree step back and bring your working leg back to the
starting position - keep the movement rhythmic. Hold onto a steady surface for support.
Single-leg hip thrust pulse: Center one leg in front of you. Keep the range of motion to
the top third of the movement to perform small pulses. 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.
Knee-banded fire hydrant: Place the mini-band right above your knees. Center the
non-working leg to allow for more stability through the movement.

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