Better Booty Blitz

Phase 2 – Week 4

Table Of Contents
This week, we will be lifting at 90% of your 1 rep max so go ahead and make note for all ‘A’ exercises You will perform 3 main lift working sets this week, with the 3rd set being AMRAP (as many reps as possible with correct form). Sets 1 and 2 are 3 reps each. Expect more than 3 reps on the AMRAP on the main lifts. Use your 90% 1 rep max.

On all other reps on all other exercises are 2×20. You’ve performed this set/rep scheme before, so now it’s time to progressively overload your exercises and increase the total amount of work done during each workout. Add 2.5-5.0 lbs extra to the bar, machine or exercise from what you did on your first week. If you find the weights are too heavy or too light, feel free to adjust at your own will to better suit the rep range

Monday (Upper Body)

A. BB Row Underhand: 3,3,AMRAP

B. Bent Over DB Row (both hands, not single arm) each arm: 2×20

C. Single Arm Seated Cable Row: 2×20

D1. Underhand Lat Pull Down to Sternum: 2×20

D2. Toes To Bar or Tricep Press Down with V-Bar Attachment: 2×20

E. Trx Hamstring Curl or Leg Curl: 2×20 each leg

Tuesday (Lower Body)

A. Wide Stance Squat Use Barbell or Smith: 3,3,AMRAP

B. Standing Cable Abductor or Standing Plate Abduction or Seated Hip Abduction: 2×20

C. Side Lying Hip Abduction: 2×20

D1. Single Leg Squat Touching Butt on bench: 2×20

D2. Alternating Lateral Lunge: 2×20 each side

E. Single Leg Calf Raise Holding Plate or DB: 2×20

Wednesday (Off)

 

Thursday (Lower Body)

A. Glute Bridge Shoulders Elevated: 3,3,AMRAP

B. Lateral Step Up holding DB or on Smith Machine: 2×20 each leg

C. Crossover Step Up Use assisted pull-up machine or smith or Barbell/DB: 2×20

D. Single Leg Squat with Twist: 2×20 each side

E. Side Bridge W Hip abduction: 2×20

F. Single Leg Deadlift holding DB: 2×20

Friday (Upper Body)

A. Lat Pull Down Overhand (Don’t lean back, stay upright!): 3,3,AMRAP

B. Machine Reverse Fly: 2×20

C. DB bent Over Fly: 2×20

D1. Straight Bar Cable Rows right at or below diaphragm: 2×20

D2. Chin-ups or underhand close grip lat Pull Down (half way down): 2×20

E1. Grahammer Raise or Ab thrust on bench: 2×20 each

E2. SHELC Single Leg or both legs: 2×20 each

Saturday: GLUTE CIRCUIT #1

A. DB Split Squat: 2×15 each leg

B1. Transverse Jump: 2×15 each side

B2. Side to Side Jump: 2×15 each side

C1. Back Extension with toes out: 2×15

C2. DB Goblet Squat Pulse: 2×15

D1. Band or weighted Frog Pumps: 2×15

D2. Sumo Deadlift Deficit: 2×15 – 3 second holds at bottom

Sunday (Off)

 

Phase 1

Phase 2

Phase 3

Start Here

Bonus

Phase 1

Phase 2

Phase 3

Start Here

Bonus