LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022
Welcome to Month 53 of Booty by Bret!
This month is a well-rounded 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 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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LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022
Lower Day 1
Option A
(Full gym access)
Option B
(Dumbbells/bands)
Option C
(No equipment)
Back Squat
3x5
Heels-Elevated Dumbbell Squat
3 x 10
Bodyweight Squat
3 x 30
Barbell RDL
3x8
Dumbbell RDL
3 x 12
Lying Leg Curl
3 x 10
Dumbbell Lying Leg Curl
3 x 10
Knee-Banded
Barbell Glute Bridge
3 x 20
Knee-Banded
Bodyweight Glute Bridge
3 x 20
Shoulders- and Feet-Elevated
Bodyweight Hip Thrust
3 x 20
Lateral Band Walk
3 x 20
Lateral Band Walk
3 x 20
Lateral Band Walk
3 x 20
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Knee-Banded Spread-Eagle
Reverse Hyper
3 x 20
Eccentric Single-Leg
Sliding Leg Curl
3 x 10 each leg
LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022
Upper Day 1
Option A
(Full gym access)
Option B
(Dumbbells/bands)
Option C
(No equipment)
Barbell Bench Press
3x5
Dumbbell Bench Press
3 x 10
Reset Push-Up
3 x AMRAP
Wide-Grip Pulldown
3 x 10
Dumbbell Bent Over Row
3 x 10
Inverted Row
3 x AMRAP
Machine Shoulder Press
3 x 15
Dumbbell Seated Shoulder Press
3 x 20
Band Front Raise
3 x 30
Pendlay Row
3x8
Dumbbell Bent Over Row
3 x 15
Band Single-Arm Row
3 x 15each
Cable Y-Raise
3 x 12
Prone High
Incline Dumbbell Raise
3 x 10
YTWL
3 x 10/10/10/10
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LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022
Lower Day 2
Option A
(Full gym access)
Option B
(Dumbbells/bands)
Option C
(No equipment)
Barbell Hip Thrust
3x5
Dumbbell Single-Leg Hip Thrust
3 x 10 each leg
Bodyweight
Single-Leg Hip Thrust
3 x 20 each leg
Dumbbell Step-Up
3 x 10 each leg
Dumbbell Deficit Reverse Lunge
3 x 10 each leg
Bodyweight Curtsy Lunge
3 x 20 each leg
Plate Tempo
45-Degree Hyperextension
(2-seconds up, 2-seconds down)
3 x 15
Couch Back Extension
3 x 30
Spread Eagle
Reverse Hyperextension
3 x 20
Leg Extension
3 x 15
Constant-Tension Goblet Squat
3 x 20
Constant-Tension Bodyweight
Squat
3 x 30
Cable Standing Hip Abduction
3 x 12
Extra Range Side-Lying Hip
Abduction
3 x 20each
Extra Range Side-Lying Hip
Abduction
3 x 20each
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LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022
Upper Day 2
Option A
(Full gym access)
Option B
(Dumbbells/bands)
Option C
(No equipment)
Military Press
3x5
Dumbbell Standing
Shoulder Press
3 x 10
Pike Push-Up
3 x AMRAP
Weighted Chin-Up
3x5
Band Supine Pulldown
3 x 10
Inverted Row
3 x AMRAP
Dip
3 x AMRAP
Dumbbell Decline Press
3 x 10
Decline Push-Up
3 x AMRAP
Dumbbell One-Arm Row
3 x 12
Dumbbell One-Arm Row
3 x 12
Band Pull-Apart
3 x 20
Low-to-High Face Pull
3 x 12
Dumbbell Upright Row
3 x 12
Water Jug Lateral Raise
3 x 15
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LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022
Lower Day 3
Option A
(Full gym access)
Option B
(Dumbbells/bands)
Option C
(No equipment)
Deadlift
3x5
Dumbbell Stiff Leg Deadlift
3 x 10
Nordic Ham Curl
3x5
Leg Press
3 x 10
Dumbbell Bulgarian Split Squat
3 x 10 each leg
Skater Squat
3 x AMRAP each leg
Barbell Hip Thrust 1 ¼
3 x 10
Dumbbell Hip Thrust 1 ¼
3 x 12
Bodyweight Hip Thrust 1 ¼
3 x 15
Smith Machine Frog Pump
3 x 25
Dumbbell Frog Pump
3 x 40
Bodyweight Frog Pump
3 x 80
Machine Seated Hip Abduction
2 x 20/10 (dropset)
Band Seated Hip Abduction
3 x 30
Band Seated Hip Abduction
3 x 30
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LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022
GLUTE DAY 1
(Mandatory)
GLUTE DAY 2
(Mandatory)
3 ROUNDS
3 ROUNDS
RKC Plank
:20sec
Band Quadruped
Hip Extension
20 each leg
Knee-Banded
In/Out Hip Thrust
20
Band Standing Hip Abduction
20 each leg
Squat Pulse
30
Band Seated Hip Abduction
50
Standing Glute Squeeze
:20sec
Zig Zag Monster Walk
20 each way
Band Standing Glute Kickback
20 each leg
Bodyweight Curtsy Lunge
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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