Do I have to follow the workout days in order?

No, as long as you're feeling recovered for each session. It's fine to move around the workouts to best fit your schedule if need be.

Do I have to follow the exercises in order?

The order of exercise is more important towards the beginning of your workout, where exercises are more progressive overload focused and require the most overall energy. Aim to keep the first 2 exercises the same when possible, but after that, it’s not the end of the world to switch things around. Try to minimally displace the exercises – meaning, it’s more ideal to swap exercise #2 and #3 rather than #2 and #5.

Can I stretch after lifting?

Yes. Lifting weights increases mobility equivalently to dynamic stretching, however, static stretching can improve flexibility.

How should I change my workouts if I’m traveling?

Booty by Bret offers a dumbbell and band option. If you don’t have access to dumbbells, you can make equivalent bodyweight substitutions.

Should I workout while sore?

If you’re experiencing excessive soreness to the point where your range of motion is limited or your strength is significantly decreased, we recommend either skipping the session or pushing it back. You can workout when your muscles are slightly fatigued, however, we recommend going through the entire warmup first.

Yes. If desired, we recommend adding in no more than 3, 30-minute LISS cardio sessions per week, ideally directly after your workout or spaced out significantly away from your workout.

Why do the rest times feel so long?

If you feel like you’re able to replicate your strength on compound lifts with significantly less rest time than what is recommended, you’re likely not lifting heavy enough.

Can I superset the exercises?

You can superset non-competing lower body compounds and upper body compounds. We don’t recommend supersetting on the 5 day program.

How do I know how much weight to lift?

You always want to be lifting heavy enough such that you’re approaching muscular failure. Aside from the deload week, you should only be able to perform another 1-3 reps before ending your set. Since Booty by Bret prescribes the number of reps to complete, scale the load to match the weekly recommended effort (found in “Microcycle” page). A few signs you’re lifting heavy enough: 1. Your rep speed slows down on your last few reps despite pushing as hard as you can 2. You require the full recommended rest period to replicate your strength 3. You have minor form breakdown 4. You’re gaining strength over time

Which training split should I choose?

For anyone new to Booty by Bret, we recommend the 3-day program. Once you’ve gained experience with Booty by Bret, you can choose between the 3, 4, and 5 day splits primarily based on your preference and schedule. Broadly, each program should yield the same results, however, you may notice you personally respond better to one compared to another, so we recommend experimenting with them.

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