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Your program

Day 1 November 2019
Day 1 November 2019

  • Bulgarian split squat 3 x 8

  • Db bench press 4 x 8
  • Single-leg prisoner 45-degree hyperextension 3 x 12
  • One-arm row 4 x 8
  • Single-leg hip thrust 3 x 15
                    Day 2 November 2019
                    Day 2 November 2019

                    • Braced single-leg RDL 3 x 8

                    • Standing db shoulder press 4 x 8
                    • Zercher step-up 3 x 8
                    • Single-arm pulldown 4 x 8
                    • Pause single-leg db hip thrust (3-second pause) 3 x 6
                                            Day 3 November 2019
                                            Day 3 November 2019

                                            • Skater squat 3 x 6

                                            • Single-arm db bench press 3 x 10
                                            • Foot-elevated single-leg glute bridge 3 x 20
                                            • Single-arm cable row 3 x 12
                                            • Single-leg db 45-degree hyperextension 3 x 10

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                                                                  Optional full body workouts

                                                                  Optional Glute Workout 1
                                                                  Optional Glute Workout 1

                                                                  Booty by Bret offers additional and optional Glute Workouts for Members who prefer to workout more than 3-days per week. If desired, please choose 1-2 workouts from the Optional Glute Workout selection.
                                                                  Optional Glute Workout 2
                                                                  Optional Glute Workout 2

                                                                  Booty by Bret offers additional and optional Glute Workouts for Members who prefer to workout more than 3-days per week. If desired, please choose 1-2 workouts from the Optional Glute Workout selection.

                                                                  Talk about your brand

                                                                  Talk about your brand

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                                                                  HELP AND SUPPORT

                                                                  Contact the Strong by Bret team at: admin@bretcontreras.com or by completing the form below.