BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018
Week 1: Workout 1 Set 1 Set 2 Set 3
Pause high bar back squat (3-second pause)
3x5
Db incline press 3 x 10
Eccentric-accentuated deficit stiff leg deadlift
(4-second lowering phase)
3x5
Chin-up 3 x AMRAP
Single-leg hip thrust 3 x 15
Band seated hip abduction 2 x 30/30/30 https://www.youtube.com/watch?
v=kfbS8bJmnN0
Week 1: Workout 2 Set 1 Set 2 Set 3
Pause barbell hip thrust (3-second pause)
3x5
Push-up 3 x AMRAP
Db 45-degree hyperextension 3 x 10
Inverted row 3 x AMRAP
Barbell walking lunge 3 x 8
Standing hip abduction 2 x 30
Week 1: Workout 3 Set 1 Set 2 Set 3
Back squat 3 x 3
Bench press 3 x 5
Deadlift 3 x 3
Wide-grip pulldown 3 x 10
Barbell glute bridge 3 x 20
Knee-banded glute bridge 2 x 30
BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018
Week 1: G l u te D a y 1 Set 1 Set 2 Set 3
Curtsy lunge 2 x 20
Db Romanian deadlift 3 x 10
Frog pump 4 x 50
Extra range side-lying hip abduction 2 x 30
Nordic ham curl 3 x 5
Week 1: G l u te D a y 2 Set 1 Set 2 Set 3
Seated hip abduction machine
quadruple dropset 2 x 10/10/10/10
Db sumo squat 3 x 10
Lateral band walk 3 x 20
Band hip hinge abduction (3-second pause)
3 x 10
Nordic ham curl 5 x 3
BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018
Week 2: Workout 1 Set 1 Set 2 Set 3
Pause high bar back squat (3-second pause)
3x5
Db incline press 3 x 10
Eccentric-accentuated deficit stiff leg deadlift
(4-second lowering phase)
3x5
Chin-up 3 x AMRAP
Single-leg hip thrust 3 x 15
Band seated hip abduction 2 x 30/30/30
Week 2: Workout 2 Set 1 Set 2 Set 3
Pause barbell hip thrust (3-second pause)
3x5
Push-up 3 x AMRAP
Db 45-degree hyperextension 3 x 10
Inverted row 3 x AMRAP
Barbell walking lunge 3 x 8
Standing hip abduction 2 x 30
Week 2: Workout 3 Set 1 Set 2 Set 3
Back squat 3 x 3
Bench press 3 x 5
Deadlift 3 x 3
Wide-grip pulldown 3 x 10
Barbell glute bridge 3 x 20
Knee-banded glute bridge 2 x 30
BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018
Week 2: G l u te D a y 1 Set 1 Set 2 Set 3
Curtsy lunge 2 x 20
Db Romanian deadlift 3 x 10
Frog pump 4 x 50
Extra range side-lying hip abduction 2 x 30
Nordic ham curl 3 x 5
Week 2: G l u te D a y 2 Set 1 Set 2 Set 3
Seated hip abduction machine
quadruple dropset 2 x 10/10/10/10
Db sumo squat 3 x 10
Lateral band walk 3 x 20
Band hip hinge abduction (3-second pause)
3 x 10
Nordic ham curl 5 x 3
BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018
Week 3: Workout 1 Set 1 Set 2 Set 3
Pause high bar back squat (3-second pause)
3x5
Db incline press 3 x 10
Eccentric-accentuated deficit stiff leg deadlift
(4-second lowering phase)
3x5
Chin-up 3 x AMRAP
Single-leg hip thrust 3 x 15
Band seated hip abduction 2 x 30/30/30
Week 3: Workout 2 Set 1 Set 2 Set 3
Pause barbell hip thrust (3-second pause)
3x5
Push-up 3 x AMRAP
Db 45-degree hyperextension 3 x 10
Inverted row 3 x AMRAP
Barbell walking lunge 3 x 8
Standing hip abduction 2 x 30
Week 3: Workout 3 Set 1 Set 2 Set 3
Back squat 3 x 3
Bench press 3 x 5
Deadlift 3 x 3
Wide-grip pulldown 3 x 10
Barbell glute bridge 3 x 20
Knee-banded glute bridge 2 x 30
BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018
Week 3: G l u te D a y 1 Set 1 Set 2 Set 3
Curtsy lunge 2 x 20
Db Romanian deadlift 3 x 10
Frog pump 4 x 50
Extra range side-lying hip abduction 2 x 30
Nordic ham curl 3 x 5
Week 3: G l u te D a y 2 Set 1 Set 2 Set 3
Seated hip abduction machine
quadruple dropset 2 x 10/10/10/10
Db sumo squat 3 x 10
Lateral band walk 3 x 20
Band hip hinge abduction (3-second pause)
3 x 10
Nordic ham curl 5 x 3
BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018
Week 4: Workout 1 Set 1 Set 2 Set 3
Pause high bar back squat (3-second pause)
3x5
Db incline press 3 x 10
Eccentric-accentuated deficit stiff leg deadlift
(4-second lowering phase)
3x5
Chin-up 3 x AMRAP
Single-leg hip thrust 3 x 15
Band seated hip abduction 2 x 30/30/30
Week 4: Workout 2 Set 1 Set 2 Set 3
Pause barbell hip thrust (3-second pause)
3x5
Push-up 3 x AMRAP
Db 45-degree hyperextension 3 x 10
Inverted row 3 x AMRAP
Barbell walking lunge 3 x 8
Standing hip abduction 2 x 30
Week 4: Workout 3 Set 1 Set 2 Set 3
Back squat 3 x 3
Bench press 3 x 5
Deadlift 3 x 3
Wide-grip pulldown 3 x 10
Barbell glute bridge 3 x 20
Knee-banded glute bridge 2 x 30
BO O T Y BY BR E T M O N T H 1 – Se p te m b e r 2018
Week 4: G l u te D a y 1 Set 1 Set 2 Set 3
Curtsy lunge 2 x 20
Db Romanian deadlift 3 x 10
Frog pump 4 x 50
Extra range side-lying hip abduction 2 x 30
Nordic ham curl 3 x 5
Week 4: G l u te D a y 2 Set 1 Set 2 Set 3
Seated hip abduction machine
quadruple dropset 2 x 10/10/10/10
Db sumo squat 3 x 10
Lateral band walk 3 x 20
Band hip hinge abduction (3-second pause)
3 x 10
Nordic ham curl 5 x 3
