Scribd Logo
Upload

Welcome to Scribd!

  • 557 views

    BBB Month 17 Workout Log PDF

    Uploaded by

    Geraldyne
    The document outlines a 4-week workout program with 3 weekly full body sessions and 2 weekly glute-focused sessions. Each full body session includes compound lifts like squats and deadlifts followed by isolation exercises, while the glute sessions focus on targeted glute and hip exercises like lunges, bridges, and abductions performed in circuits.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    BBB Month 17 Workout Log PDF

    Uploaded by

    Geraldyne
    557 views8 pages
    The document outlines a 4-week workout program with 3 weekly full body sessions and 2 weekly glute-focused sessions. Each full body session includes compound lifts like squats and deadlifts followed by isolation exercises, while the glute sessions focus on targeted glute and hip exercises like lunges, bridges, and abductions performed in circuits.

    Original Description:

    Original Title

    BBB_Month_17_Workout_Log.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 4-week workout program with 3 weekly full body sessions and 2 weekly glute-focused sessions. Each full body session includes compound lifts like squats and deadlifts followed by isolation exercises, while the glute sessions focus on targeted glute and hip exercises like lunges, bridges, and abductions performed in circuits.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    557 views8 pages

    BBB Month 17 Workout Log PDF

    Uploaded by

    Geraldyne
    The document outlines a 4-week workout program with 3 weekly full body sessions and 2 weekly glute-focused sessions. Each full body session includes compound lifts like squats and deadlifts followed by isolation exercises, while the glute sessions focus on targeted glute and hip exercises like lunges, bridges, and abductions performed in circuits.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    BOOTY BY BRET MONTH 17 – December 2019

    Week 1: Day 1 Set 1 Set 2 Set 3

    Back squat 1 x AMRAP

    Pause back squat (3-second pause) 3 x 3

    Bench press 1 x AMRAP

    Pause bench press (3-second pause) 3 x 3

    Good morning 3 x 8

    Db bent over row 2 x 10

    Frog pump 3 x 50

    Week 1: Day 2 Set 1 Set 2 Set 3

    Barbell hip thrust 1 x AMRAP

    Pause barbell hip thrust


    (3-second pause) 3 x 3

    Chin-up 3 x AMRAP

    Deadstop reset push-up 3 x AMRAP

    Delt blaster 2 x 10/10/10

    Straddle lift 3 x 12

    Week 1: Day 3 Set 1 Set 2 Set 3

    Deadlift 1 x AMRAP

    Stiff leg deadlift 2 x 8

    Military press 3 x 6

    Tempo goblet squat


    (4 seconds up/4 seconds down) 3 x 6

    Inverted row 3 x AMRAP

    Knee-banded barbell in/out hip thrust 3 x 12


    BOOTY BY BRET MONTH 17 – December 2019

    Week 1: Glute Day 1 Round 1 Round 2 Round 3

    Lateral band walk 20 each leg

    Band hip hinge abduction 10

    Squat pulse 30

    Knee-banded glute bridge 30

    Week 1: Glute Day 2 Round 1 Round 2 Round 3

    Deficit curtsy lunge 10 each leg

    Banded cha-cha 30 each leg

    Bent leg reverse hyperextension 30

    Band seated hip abduction 30


    BOOTY BY BRET MONTH 17 – December 2019

    Week 2: Day 1 Set 1 Set 2 Set 3

    Back squat 1 x AMRAP

    Pause back squat (3-second pause) 3 x 3

    Bench press 1 x AMRAP

    Pause bench press (3-second pause) 3 x 3

    Good morning 3 x 8

    Db bent over row 2 x 10

    Frog pump 3 x 50

    Week 2: Day 2 Set 1 Set 2 Set 3

    Barbell hip thrust 1 x AMRAP

    Pause barbell hip thrust


    (3-second pause) 3 x 3

    Chin-up 3 x AMRAP

    Deadstop reset push-up 3 x AMRAP

    Delt blaster 2 x 10/10/10

    Straddle lift 3 x 12

    Week 2: Day 3 Set 1 Set 2 Set 3

    Deadlift 1 x AMRAP

    Stiff leg deadlift 2 x 8

    Military press 3 x 6

    Tempo goblet squat


    (4 seconds up/4 seconds down) 3 x 6

    Inverted row 3 x AMRAP

    Knee-banded barbell in/out hip thrust 3 x 12


    BOOTY BY BRET MONTH 17 – December 2019

    Week 2: Glute Day 1 Round 1 Round 2 Round 3

    Lateral band walk 20 each leg

    Band hip hinge abduction 10

    Squat pulse 30

    Knee-banded glute bridge 30

    Week 2: Glute Day 2 Round 1 Round 2 Round 3

    Deficit curtsy lunge 10 each leg

    Banded cha-cha 30 each leg

    Bent leg reverse hyperextension 30

    Band seated hip abduction 30


    BOOTY BY BRET MONTH 17 – December 2019

    Week 3: Day 1 Set 1 Set 2 Set 3

    Back squat 1 x AMRAP

    Pause back squat (3-second pause) 3 x 3

    Bench press 1 x AMRAP

    Pause bench press (3-second pause) 3 x 3

    Good morning 3 x 8

    Db bent over row 2 x 10

    Frog pump 3 x 50

    Week 3: Day 2 Set 1 Set 2 Set 3

    Barbell hip thrust 1 x AMRAP

    Pause barbell hip thrust


    (3-second pause) 3 x 3

    Chin-up 3 x AMRAP

    Deadstop reset push-up 3 x AMRAP

    Delt blaster 2 x 10/10/10

    Straddle lift 3 x 12

    Week 3: Day 3 Set 1 Set 2 Set 3

    Deadlift 1 x AMRAP

    Stiff leg deadlift 2 x 8

    Military press 3 x 6

    Tempo goblet squat


    (4 seconds up/4 seconds down) 3 x 6

    Inverted row 3 x AMRAP

    Knee-banded barbell in/out hip thrust 3 x 12


    BOOTY BY BRET MONTH 17 – December 2019

    Week 3: Glute Day 1 Round 1 Round 2 Round 3

    Lateral band walk 20 each leg

    Band hip hinge abduction 10

    Squat pulse 30

    Knee-banded glute bridge 30

    Week 3: Glute Day 2 Round 1 Round 2 Round 3

    Deficit curtsy lunge 10 each leg

    Banded cha-cha 30 each leg

    Bent leg reverse hyperextension 30

    Band seated hip abduction 30


    BOOTY BY BRET MONTH 17 – December 2019

    Week 4: Day 1 Set 1 Set 2 Set 3

    Back squat 1 x AMRAP

    Pause back squat (3-second pause) 3 x 3

    Bench press 1 x AMRAP

    Pause bench press (3-second pause) 3 x 3

    Good morning 3 x 8

    Db bent over row 2 x 10

    Frog pump 3 x 50

    Week 4: Day 2 Set 1 Set 2 Set 3

    Barbell hip thrust 1 x AMRAP

    Pause barbell hip thrust


    (3-second pause) 3 x 3

    Chin-up 3 x AMRAP

    Deadstop reset push-up 3 x AMRAP

    Delt blaster 2 x 10/10/10

    Straddle lift 3 x 12

    Week 4: Day 3 Set 1 Set 2 Set 3

    Deadlift 1 x AMRAP

    Stiff leg deadlift 2 x 8

    Military press 3 x 6

    Tempo goblet squat


    (4 seconds up/4 seconds down) 3 x 6

    Inverted row 3 x AMRAP

    Knee-banded barbell in/out hip thrust 3 x 12


    BOOTY BY BRET MONTH 17 – December 2019

    Week 4: Glute Day 1 Round 1 Round 2 Round 3

    Lateral band walk 20 each leg

    Band hip hinge abduction 10

    Squat pulse 30

    Knee-banded glute bridge 30

    Week 4: Glute Day 2 Round 1 Round 2 Round 3

    Deficit curtsy lunge 10 each leg

    Banded cha-cha 30 each leg

    Bent leg reverse hyperextension 30

    Band seated hip abduction 30

    You might also like