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Brett Contreras inspired

by Skylar G.
1 athletes joined

Program Description

**Brett Inspired Workout Program** Embark on a transformative 5-week journey designed to sculpt and strengthen your body with a focus on muscle building. This program features 20 sessions per week, combining barbell and dumbbell exercises like Hip Thrusts, Bulgarian Split Squats, and Deadlifts, ensuring a comprehensive approach to glute and leg development. Suitable for both novice and intermediate lifters, you'll have access to a full gym setup, allowing you to maximize your potential and achieve your fitness goals. Get ready to push your limits and redefine your physique!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2025 07:17
  • Last Edited
    Jul 30, 2025 09:10
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Plank (Weighted)
1
2
1 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Plank (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Plank (Weighted)
1
2
1 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Plank (Weighted)
1
2
1 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Plank (Weighted)
1
2
1 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lying Reverse Fly
3
15 reps
-
4
Face Pull
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
7
Bird Dog
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lying Reverse Fly
3
15 reps
-
4
Face Pull
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
7
Bird Dog
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lying Reverse Fly
3
15 reps
-
4
Face Pull
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
7
Bird Dog
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lying Reverse Fly
3
15 reps
-
4
Face Pull
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
7
Bird Dog
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lying Reverse Fly
3
15 reps
-
4
Face Pull
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
7
Bird Dog
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Frog Pump
3
30 reps
-
2
Sumo Squat
3
12 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Clamshells (Band)
3
15 reps
-
5
Pull Through (Cable)
3
12 reps
-
6
Decline Sit Up (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Frog Pump
3
30 reps
-
2
Sumo Squat
3
12 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Clamshells (Band)
3
15 reps
-
5
Pull Through (Cable)
3
12 reps
-
6
Decline Sit Up (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Frog Pump
3
30 reps
-
2
Sumo Squat
3
12 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Clamshells (Band)
3
15 reps
-
5
Pull Through (Cable)
3
12 reps
-
6
Decline Sit Up (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Frog Pump
3
30 reps
-
2
Sumo Squat
3
12 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Clamshells (Band)
3
15 reps
-
5
Pull Through (Cable)
3
12 reps
-
6
Decline Sit Up (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Frog Pump
3
30 reps
-
2
Sumo Squat
3
12 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Clamshells (Band)
3
15 reps
-
5
Pull Through (Cable)
3
12 reps
-
6
Decline Sit Up (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Wood Chop
3
10 reps
-
6
Side Plank with Reach Through
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Wood Chop
3
10 reps
-
6
Side Plank with Reach Through
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Wood Chop
3
10 reps
-
6
Side Plank with Reach Through
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Wood Chop
3
10 reps
-
6
Side Plank with Reach Through
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Wood Chop
3
10 reps
-
6
Side Plank with Reach Through
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Hip Abduction (Band)
3 Sets
20 Reps
-
5
Glute Kickback (Cable)
3 Sets
12 Reps
-
6
Plank (Weighted)
1 Set
2 Sets
1 Reps
-
-
Day 2
1
Lat Pulldown
4 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Lying Reverse Fly
3 Sets
15 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Pallof Press
3 Sets
10 Reps
-
7
Bird Dog
3 Sets
12 Reps
-
Day 3
1
Banded Frog Pump
3 Sets
30 Reps
-
2
Sumo Squat
3 Sets
12 Reps
-
3
Glute Kickback (Cable)
3 Sets
15 Reps
-
4
Clamshells (Band)
3 Sets
15 Reps
-
5
Pull Through (Cable)
3 Sets
12 Reps
-
6
Decline Sit Up (Bodyweight)
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Hamstring Curl
3 Sets
10 Reps
-
3
Single Leg Hip Thrust
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Wood Chop
3 Sets
10 Reps
-
6
Side Plank with Reach Through
3 Sets
10 Reps
-