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BBB Month 10 Workout Log

The document outlines a 4-week workout program with a focus on glute and lower body exercises. Each week consists of 3 full body days and 2 dedicated glute days. The full body days include compounds lifts like deadlifts and squats along with upper body pushing and pulling exercises. The glute days focus solely on isolation exercises for the glutes and hamstrings using bodyweight, dumbbells, and resistance bands.

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Li Sa
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198 views8 pages

BBB Month 10 Workout Log

The document outlines a 4-week workout program with a focus on glute and lower body exercises. Each week consists of 3 full body days and 2 dedicated glute days. The full body days include compounds lifts like deadlifts and squats along with upper body pushing and pulling exercises. The glute days focus solely on isolation exercises for the glutes and hamstrings using bodyweight, dumbbells, and resistance bands.

Uploaded by

Li Sa
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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BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 1: Day 1 Set 1 Set 2 Set 3

Deadlift 1 x 3, 1 x 2, 1 x 1

Bench press 3 x 8

Db Bulgarian split squat 3 x 8

Chin-up 3 x AMRAP

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30/30/30

Week 1: Day 2 Set 1 Set 2 Set 3

Db 45-degree hyperextension 3 x 10

Db bench press 3 x 10

Back squat 3 x 6

Inverted row 3 x AMRAP

Single-leg RDL 3 x 8

Band hip hinge abduction 3 x 20

Week 1: Day 3 Set 1 Set 2 Set 3

Stiff leg deadlift 3 x 8

Pause bench press (1-second pause)


3x5
Barbell knee-banded hip thrust/
abduction burnout 6/6/6/20/20

Supinated pulldown 3 x 10

Heels-elevated goblet squat 3 x 12

Knee-banded side-lying clam 3 x 20


BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 1: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Knee-banded fire hydrant 15 each leg

Band quadruped hip extension 20 each leg

Frog reverse hyperextension 20

Prone leg tap 10 each leg

Week 1: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Deficit reverse lunge 10 each leg

Lateral band walk 20 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)


10

Band standing kickback 20 each leg

Knee-banded glute bridge 30


BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 2: Day 1 Set 1 Set 2 Set 3

Deadlift 1 x 3, 1 x 2, 1 x 1

Bench press 3 x 8

Db Bulgarian split squat 3 x 8

Chin-up 3 x AMRAP

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30/30/30

Week 2: Day 2 Set 1 Set 2 Set 3

Db 45-degree hyperextension 3 x 10

Db bench press 3 x 10

Back squat 3 x 6

Inverted row 3 x AMRAP

Single-leg RDL 3 x 8

Band hip hinge abduction 3 x 20

Week 2: Day 3 Set 1 Set 2 Set 3

Stiff leg deadlift 3 x 8

Pause bench press (1-second pause)


3x5
Barbell knee-banded hip thrust/
abduction burnout 6/6/6/20/20

Supinated pulldown 3 x 10

Heels-elevated goblet squat 3 x 12

Knee-banded side-lying clam 3 x 20


BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 2: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Knee-banded fire hydrant 15 each leg

Band quadruped hip extension 20 each leg

Frog reverse hyperextension 20

Prone leg tap 10 each leg

Week 2: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Deficit reverse lunge 10 each leg

Lateral band walk 20 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)


10

Band standing kickback 20 each leg

Knee-banded glute bridge 30


BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 3: Day 1 Set 1 Set 2 Set 3

Deadlift 1 x 3, 1 x 2, 1 x 1

Bench press 3 x 8

Db Bulgarian split squat 3 x 8

Chin-up 3 x AMRAP

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30/30/30

Week 3: Day 2 Set 1 Set 2 Set 3

Db 45-degree hyperextension 3 x 10

Db bench press 3 x 10

Back squat 3 x 6

Inverted row 3 x AMRAP

Single-leg RDL 3 x 8

Band hip hinge abduction 3 x 20

Week 3: Day 3 Set 1 Set 2 Set 3

Stiff leg deadlift 3 x 8

Pause bench press (1-second pause)


3x5
Barbell knee-banded hip thrust/
abduction burnout 6/6/6/20/20

Supinated pulldown 3 x 10

Heels-elevated goblet squat 3 x 12

Knee-banded side-lying clam 3 x 20


BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 3: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Knee-banded fire hydrant 15 each leg

Band quadruped hip extension 20 each leg

Frog reverse hyperextension 20

Prone leg tap 10 each leg

Week 3: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Deficit reverse lunge 10 each leg

Lateral band walk 20 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)


10

Band standing kickback 20 each leg

Knee-banded glute bridge 30


BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 4: Day 1 Set 1 Set 2 Set 3

Deadlift 1 x 3, 1 x 2, 1 x 1

Bench press 3 x 8

Db Bulgarian split squat 3 x 8

Chin-up 3 x AMRAP

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30/30/30

Week 4: Day 2 Set 1 Set 2 Set 3

Db 45-degree hyperextension 3 x 10

Db bench press 3 x 10

Back squat 3 x 6

Inverted row 3 x AMRAP

Single-leg RDL 3 x 8

Band hip hinge abduction 3 x 20

Week 4: Day 3 Set 1 Set 2 Set 3

Stiff leg deadlift 3 x 8

Pause bench press (1-second pause)


3x5
Barbell knee-banded hip thrust/
abduction burnout 6/6/6/20/20

Supinated pulldown 3 x 10

Heels-elevated goblet squat 3 x 12

Knee-banded side-lying clam 3 x 20


BO O T Y BY BR E T M O N T H 10 - M ay / Ju n e 2019

Week 4: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Knee-banded fire hydrant 15 each leg

Band quadruped hip extension 20 each leg

Frog reverse hyperextension 20

Prone leg tap 10 each leg

Week 4: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Deficit reverse lunge 10 each leg

Lateral band walk 20 each leg

Squat pulse 30

Band hip hinge abduction (3-second pause)


10

Band standing kickback 20 each leg

Knee-banded glute bridge 30

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