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Your program

Day 1 September 2019
Day 1 September 2019

  • Barbell hip thrust pyramid 1 x 20, 1 x 15, 1 x 10

  • Chin-up 3 x AMRAP
  • Romanian deadlift 3 x 10
  • Eccentric-accentuated push press (4-second lowering phase) 3 x 5
  • Deficit Bulgarian split squat 2 x 10
  • Cable standing hip abduction 2 x 12
                Day 2 September 2019
                Day 2 September 2019

                • Barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 5

                • Chin-up / weighted chin-up 1 x AMRAP, 3 x 1
                • Nordic ham curl 5 x 3
                • Handle push-up 3 x AMRAP
                • Constant-tension between-bench db squat 3 x 15
                • Cable kneeling glute kickback 2 x 12
                                    Day 3 September 2019
                                    Day 3 September 2019

                                    • Barbell hip thrust pyramid 1 x 5, 1 x 3, 1 x 1, 1 x 20

                                    • Chin-up / assisted chin-up 1 x AMRAP, 2 x 10
                                    • Prisoner 45-degree hyperextension 3 x 20
                                    • Bench press 3 x 5
                                    • Back squat 3 x 5
                                    • Machine seated hip abduction triple dropset 2 x 10/10/10

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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.

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                                                      Talk about your brand

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