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BBB Month 45 Workout Log

This document outlines a 4-week glute training program with exercises like side-lying hip abduction, band hip hinge abduction, squat pulses, and single-leg hip thrusts. Each week consists of 3 full body workout days and 2 glute focused workout days with 3 rounds of 5 exercises per day. Rep ranges and sets are provided for each exercise.

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Krrish Adhana
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We take content rights seriously. If you suspect this is your content, claim it here.
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110 views8 pages

BBB Month 45 Workout Log

This document outlines a 4-week glute training program with exercises like side-lying hip abduction, band hip hinge abduction, squat pulses, and single-leg hip thrusts. Each week consists of 3 full body workout days and 2 glute focused workout days with 3 rounds of 5 exercises per day. Rep ranges and sets are provided for each exercise.

Uploaded by

Krrish Adhana
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BOOTY BY BRET MONTH 45 –

January/February 2022

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:
BOOTY BY BRET MONTH 45 –
January/February 2022

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

A1: Side-lying hip abduction 20 each leg

A2: Extra range side-lying hip abduction


20 each leg

Squat pulse 30

Band hip hinge abduction 30

Standing glute squeeze :20 sec

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

Band standing hip abduction 20 each leg

Knee-banded glute bridge 20

Knee-banded squat pulse 30

Single-leg hip thrust 10 each leg

Standing glute squeeze :20 sec


BOOTY BY BRET MONTH 45 –
January/February 2022

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:
BOOTY BY BRET MONTH 45 –
January/February 2022

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

A1: Side-lying hip abduction 20 each leg

A2: Extra range side-lying hip abduction


20 each leg

Squat pulse 30

Band hip hinge abduction 30

Standing glute squeeze :20 sec

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

Band standing hip abduction 20 each leg

Knee-banded glute bridge 20

Knee-banded squat pulse 30

Single-leg hip thrust 10 each leg

Standing glute squeeze :20 sec


BOOTY BY BRET MONTH 45 –
January/February 2022

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:
BOOTY BY BRET MONTH 45 –
January/February 2022

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

A1: Side-lying hip abduction 20 each leg

A2: Extra range side-lying hip abduction


20 each leg

Squat pulse 30

Band hip hinge abduction 30

Standing glute squeeze :20 sec

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

Band standing hip abduction 20 each leg

Knee-banded glute bridge 20

Knee-banded squat pulse 30

Single-leg hip thrust 10 each leg

Standing glute squeeze :20 sec


BOOTY BY BRET MONTH 45 –
January/February 2022

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

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

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:
BOOTY BY BRET MONTH 45 –
January/February 2022

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

A1: Side-lying hip abduction 20 each leg

A2: Extra range side-lying hip abduction


20 each leg

Squat pulse 30

Band hip hinge abduction 30

Standing glute squeeze :20 sec

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

Band standing hip abduction 20 each leg

Knee-banded glute bridge 20

Knee-banded squat pulse 30

Single-leg hip thrust 10 each leg

Standing glute squeeze :20 sec

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