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 Set 1 Set 2 Set 3 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 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 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 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 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 Set 1 Set 2 Set 3 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 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 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 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 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 Set 1 Set 2 Set 3 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 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 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 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 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 Set 1 Set 2 Set 3 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 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 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 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 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