Strong By Bret Month 1 Workout Log 4e3d6q
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MONTH 1 Week 1 Workout 1
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Back Squat 5/3/1 Incline Press 3x6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2x6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20 Week 1 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3x3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20 Week 1 Workout 3 Pause Back Squat 3x3 Bench Press 5/3/1 Speed Deadlift 3x3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20
MONTH 1 Week 2 Workout 1
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Back Squat 5/3/1 Incline Press 3x6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2x6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20 Week 2 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3x3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20 Week 2 Workout 3 Pause Back Squat 3x3 Bench Press 5/3/1 Speed Deadlift 3x3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20
MONTH 1 Week 3 Workout 1
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Back Squat 5/3/1 Incline Press 3x6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2x6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20 Week 3 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3x3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20 Week 3 Workout 3 Pause Back Squat 3x3 Bench Press 5/3/1 Speed Deadlift 3x3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20
MONTH 1 Week 4 Workout 1
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Back Squat 5/3/1 Incline Press 3x6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2x6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20 Week 4 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3x3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20 Week 4 Workout 3 Pause Back Squat 3x3 Bench Press 5/3/1 Speed Deadlift 3x3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Back Squat 5/3/1 Incline Press 3x6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2x6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20 Week 1 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3x3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20 Week 1 Workout 3 Pause Back Squat 3x3 Bench Press 5/3/1 Speed Deadlift 3x3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20
MONTH 1 Week 2 Workout 1
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Back Squat 5/3/1 Incline Press 3x6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2x6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20 Week 2 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3x3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20 Week 2 Workout 3 Pause Back Squat 3x3 Bench Press 5/3/1 Speed Deadlift 3x3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20
MONTH 1 Week 3 Workout 1
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Back Squat 5/3/1 Incline Press 3x6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2x6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20 Week 3 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3x3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20 Week 3 Workout 3 Pause Back Squat 3x3 Bench Press 5/3/1 Speed Deadlift 3x3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20
MONTH 1 Week 4 Workout 1
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Set 1
Set 2
Set 3
Back Squat 5/3/1 Incline Press 3x6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2x6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20 Week 4 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3x3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20 Week 4 Workout 3 Pause Back Squat 3x3 Bench Press 5/3/1 Speed Deadlift 3x3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20
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