by Bret Contreras
4,014 athletes joined
A woman's guide to building a better butt and body
4.16
(87 ratings)
PROGRAM DESCRIPTION
Strong Curves: Bootyful Beginnings is a beginner routine designed specifically for women who want to build a strong, curvy body. This program has a mix of bodyweight and barbell/dumbbell exercises.
Designed by Bret Contreras, a Sports Science PhD and a long-time trainer who has helped thousands of women build a better body. In addition to the Strong Curves book, Bret has published Glute Lab book.
If you want to train virtually with Bret, check out Booty By Bret for his strength and conditioning digital subscription program that includes up to 5 workouts per week, exercise library, and community.
PROGRAM OVERVIEW
Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8
weeks
Days Per Week
3
days
Recommended Days
Mon, Wed, Fri
Time Per Workout
45 minutes
Week
1
1 / 8 Weeks
Day 1
1
Glute Bridge (Barbell)
3 Sets
10-20 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Box Squat (Barbell)
3 Sets
10-20 Reps
4
Bench Press (Barbell)
3 Sets
8-12 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
10-20 Reps
6
Side Lying Abductions
1 Set
15-30 Reps
7
RKC Plank
1 Set
20-120 secs
8
Side Plank
1 Set
20-60 secs
Day 2
1
Single Leg Glute Bridge
3 Sets
10-20 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Step-Up (Weighted)
3 Sets
10-20 Reps
4
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
5
Back Extension
3 Sets
10-20 Reps
6
Side Lying Clam
1 Set
15-30 Reps
7
RKC Plank
1 Set
20-120 secs
8
Side Plank
1 Set
20-60 secs
Day 3
1
Glute March
3 Sets
60 secs
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Parallel Squat (Dumbbell)
3 Sets
10-20 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
6
X-Band Walk
1 Set
20 Reps
7
RKC Plank
1 Set
20-120 secs
8
Rope Horizontal Chop
1 Set
10 Reps
WEEK
1
WEEK
2
WEEK
3
WEEK
4
WEEK
5
WEEK
6
WEEK
7
WEEK
8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10
-
20 reps
2
Single Arm Row (Dumbbell)
3
8
-
12 reps
3
Box Squat (Barbell)
3
10
-
20 reps
4
Bench Press (Barbell)
3
8
-
12 reps
5
Romanian Deadlift (Dumbbell)
3
10
-
20 reps
6
Side Lying Abductions
1
15
-
30 reps
7
RKC Plank
1
20-120 secs
8
Side Plank
1
20-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10
-
20 reps
2
Single Arm Row (Dumbbell)
3
8
-
12 reps
3
Box Squat (Barbell)
3
10
-
20 reps
4
Bench Press (Barbell)
3
8
-
12 reps
5
Romanian Deadlift (Dumbbell)
3
10
-
20 reps
6
Side Lying Abductions
1
15
-
30 reps
7
RKC Plank
1
20-120 secs
8
Side Plank
1
20-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10
-
20 reps
2
Single Arm Row (Dumbbell)
3
8
-
12 reps
3
Box Squat (Barbell)
3
10
-
20 reps
4
Bench Press (Barbell)
3
8
-
12 reps
5
Romanian Deadlift (Dumbbell)
3
10
-
20 reps
6
Side Lying Abductions
1
15
-
30 reps
7
RKC Plank
1
20-120 secs
8
Side Plank
1
20-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10
-
20 reps
2
Single Arm Row (Dumbbell)
3
8
-
12 reps
3
Box Squat (Barbell)
3
10
-
20 reps
4
Bench Press (Barbell)
3
8
-
12 reps
5
Romanian Deadlift (Dumbbell)
3
10
-
20 reps
6
Side Lying Abductions
1
15
-
30 reps
7
RKC Plank
1
20-120 secs
8
Side Plank
1
20-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10
-
20 reps
2
Standing Single Arm Cable Row
3
8
-
12 reps
3
Goblet Squat
3
10
-
20 reps
4
Bench Press (Barbell)
3
8
-
12 reps
5
Romanian Deadlift (Dumbbell)
3
10
-
20 reps
6
Side Lying Abductions
1
15
-
30 reps
7
Plank (Feet Elevated)
1
20-60 secs
8
Side Plank
1
20-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10
-
20 reps
2
Standing Single Arm Cable Row
3
8
-
12 reps
3
Goblet Squat
3
10
-
20 reps
4
Bench Press (Barbell)
3
8
-
12 reps
5
Romanian Deadlift (Dumbbell)
3
10
-
20 reps
6
Side Lying Abductions
1
15
-
30 reps
7
Plank (Feet Elevated)
1
20-60 secs
8
Side Plank
1
20-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10
-
20 reps
2
Standing Single Arm Cable Row
3
8
-
12 reps
3
Goblet Squat
3
10
-
20 reps
4
Bench Press (Barbell)
3
8
-
12 reps
5
Romanian Deadlift (Dumbbell)
3
10
-
20 reps
6
Side Lying Abductions
1
15
-
30 reps
7
Plank (Feet Elevated)
1
20-60 secs
8
Side Plank
1
20-60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10
-
20 reps
2
Standing Single Arm Cable Row
3
8
-
12 reps
3
Goblet Squat
3
10
-
20 reps
4
Bench Press (Barbell)
3
8
-
12 reps
5
Romanian Deadlift (Dumbbell)
3
10
-
20 reps
6
Side Lying Abductions
1
15
-
30 reps
7
Plank (Feet Elevated)
1
20-60 secs
8
Side Plank
1
20-60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Glute Bridge
3
10
-
20 reps
2
Lat Pulldown
3
8
-
12 reps
3
Step-Up (Weighted)
3
10
-
20 reps
4
Standing Shoulder Press (Dumbbell)
3
8
-
12 reps
5
Back Extension
3
10
-
20 reps
6
Side Lying Clam
1
15
-
30 reps
7
RKC Plank
1
20-120 secs
8
Side Plank
1
20-60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Glute Bridge
3
10
-
20 reps
2
Lat Pulldown
3
8
-
12 reps
3
Step-Up (Weighted)
3
10
-
20 reps
4
Standing Shoulder Press (Dumbbell)
3
8
-
12 reps
5
Back Extension
3
10
-
20 reps
6
Side Lying Clam
1
15
-
30 reps
7
RKC Plank
1
20-120 secs
8
Side Plank
1
20-60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Glute Bridge
3
10
-
20 reps
2
Lat Pulldown
3
8
-
12 reps
3
Step-Up (Weighted)
3
10
-
20 reps
4
Standing Shoulder Press (Dumbbell)
3
8
-
12 reps
5
Back Extension
3
10
-
20 reps
6
Side Lying Clam
1
15
-
30 reps
7
RKC Plank
1
20-120 secs
8
Side Plank
1
20-60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Glute Bridge
3
10
-
20 reps
2
Lat Pulldown
3
8
-
12 reps
3
Step-Up (Weighted)
3
10
-
20 reps
4
Standing Shoulder Press (Dumbbell)
3
8
-
12 reps
5
Back Extension
3
10
-
20 reps
6
Side Lying Clam
1
15
-
30 reps
7
RKC Plank
1
20-120 secs
8
Side Plank
1
20-60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Glute Bridge
3
10
-
20 reps
2
Chin-Up Negatives
3
3 reps
3
Walking Lunge (Dumbbell)
3
20
-
40 reps
4
Standing Shoulder Press (Dumbbell)
3
8
-
12 reps
5
Reverse Hyperextension
3
10
-
20 reps
6
Side Lying Clam
1
15
-
30 reps
7
Swiss Ball Crunch
1
15
-
30 reps
8
Swiss Ball Side Crunch
1
15
-
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Glute Bridge
3
10
-
20 reps
2
Chin-Up Negatives
3
3 reps
3
Walking Lunge (Dumbbell)
3
20
-
40 reps
4
Standing Shoulder Press (Dumbbell)
3
8
-
12 reps
5
Reverse Hyperextension
3
10
-
20 reps
6
Side Lying Clam
1
15
-
30 reps
7
Swiss Ball Crunch
1
15
-
30 reps
8
Swiss Ball Side Crunch
1
15
-
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Glute Bridge
3
10
-
20 reps
2
Chin-Up Negatives
3
3 reps
3
Walking Lunge (Dumbbell)
3
20
-
40 reps
4
Standing Shoulder Press (Dumbbell)
3
8
-
12 reps
5
Reverse Hyperextension
3
10
-
20 reps
6
Side Lying Clam
1
15
-
30 reps
7
Swiss Ball Crunch
1
15
-
30 reps
8
Swiss Ball Side Crunch
1
15
-
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Glute Bridge
3
10
-
20 reps
2
Chin-Up Negatives
3
3 reps
3
Walking Lunge (Dumbbell)
3
20
-
40 reps
4
Standing Shoulder Press (Dumbbell)
3
8
-
12 reps
5
Reverse Hyperextension
3
10
-
20 reps
6
Side Lying Clam
1
15
-
30 reps
7
Swiss Ball Crunch
1
15
-
30 reps
8
Swiss Ball Side Crunch
1
15
-
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute March
3
60 secs
2
Seated Row (Cable)
3
8
-
12 reps
3
Parallel Squat (Dumbbell)
3
10
-
20 reps
4
Incline Bench Press (Dumbbell)
3
8
-
12 reps
5
Single Leg Romanian Deadlift
2
10
-
20 reps
6
X-Band Walk
1
20 reps
7
RKC Plank
1
20-120 secs
8
Rope Horizontal Chop
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute March
3
60 secs
2
Seated Row (Cable)
3
8
-
12 reps
3
Parallel Squat (Dumbbell)
3
10
-
20 reps
4
Incline Bench Press (Dumbbell)
3
8
-
12 reps
5
Single Leg Romanian Deadlift
2
10
-
20 reps
6
X-Band Walk
1
20 reps
7
RKC Plank
1
20-120 secs
8
Rope Horizontal Chop
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute March
3
60 secs
2
Seated Row (Cable)
3
8
-
12 reps
3
Parallel Squat (Dumbbell)
3
10
-
20 reps
4
Incline Bench Press (Dumbbell)
3
8
-
12 reps
5
Single Leg Romanian Deadlift
2
10
-
20 reps
6
X-Band Walk
1
20 reps
7
RKC Plank
1
20-120 secs
8
Rope Horizontal Chop
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute March
3
60 secs
2
Seated Row (Cable)
3
8
-
12 reps
3
Parallel Squat (Dumbbell)
3
10
-
20 reps
4
Incline Bench Press (Dumbbell)
3
8
-
12 reps
5
Single Leg Romanian Deadlift
2
10
-
20 reps
6
X-Band Walk
1
20 reps
7
RKC Plank
1
20-120 secs
8
Rope Horizontal Chop
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10
-
20 reps
2
Inverted Row
3
8
-
12 reps
3
Goblet Squat
3
10
-
20 reps
4
Bench Press (Close Grip)
3
8
-
12 reps
5
Kettlebell Swing
3
10
-
20 reps
6
X-Band Walk
1
20 reps
7
Straight Leg Sit Up
1
15
-
30 reps
8
Rotary Hold
1
10-20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10
-
20 reps
2
Inverted Row
3
8
-
12 reps
3
Goblet Squat
3
10
-
20 reps
4
Bench Press (Close Grip)
3
8
-
12 reps
5
Kettlebell Swing
3
10
-
20 reps
6
X-Band Walk
1
20 reps
7
Straight Leg Sit Up
1
15
-
30 reps
8
Rotary Hold
1
10-20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10
-
20 reps
2
Inverted Row
3
8
-
12 reps
3
Goblet Squat
3
10
-
20 reps
4
Bench Press (Close Grip)
3
8
-
12 reps
5
Kettlebell Swing
3
10
-
20 reps
6
X-Band Walk
1
20 reps
7
Straight Leg Sit Up
1
15
-
30 reps
8
Rotary Hold
1
10-20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10
-
20 reps
2
Inverted Row
3
8
-
12 reps
3
Goblet Squat
3
10
-
20 reps
4
Bench Press (Close Grip)
3
8
-
12 reps
5
Kettlebell Swing
3
10
-
20 reps
6
X-Band Walk
1
20 reps
7
Straight Leg Sit Up
1
15
-
30 reps
8
Rotary Hold
1
10-20 secs
WHAT PEOPLE ARE SAYING(87 ratings)
Only ratings with written feedback are displayed here.
4.16/5
Jen N.Age 47, Woman
a day ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Really love this program. I use bands for a lot of the exercises since I cannot afford a full gym.
Tina S.Age 48, Woman
13 days ago
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Great workout for all my target areas. I lost 32 lbs prior to starting this workout and had a lot of loose flab that needed tightening, this workout has been great to work those areas!!! I went down one size in 7 weeks, and still working on it.
Show All Reviews
Strong Curves
Strong Curves on Boostcamp App
Strong Curves is completely free on Boostcamp App, which contains a library of free popular weight training programs with the mission to make evidence-based training accessible to everyone, not just those who can afford it.
Strong Curves FAQ
What is Strong Curves?
Strong Curves: Bootyful Beginnings, written by Bret Contreras, is a popular 3X per week beginner gym routine specifically designed for women. The program requires access to commercial gym equipment like barbells, dumbbells, and machines.
Strong Curves Results
Hundreds of thousands of women have transformed their body by following Strong Curves. You can scroll down to find written reviews of Strong Curves program by Boostcamp users. You can also find tons of Strong Curves before and after on Bret Contreras' website and IG.
Strong Curves Workout
Strong Curves routine is 3x per week, with ~45-60 min per workout. Each workout starts with a glute exercise, such as glute bridge and glute march. The workouts then move to exercises for your back, legs, shoulders, and core. Every Strong Curves workout is a full body workout to develop a balanced physique, with a focus on glute development.
Strong Curves Reddit
You can learn more about Strong Curves on various subreddits, like r/fitness, r/xxfitness, and r/strongcurves. They're all excellent resources for science-based training.
Strong Curves PDF
You can find Strong Curves PDF on liftvault.com and many other websites. You can also follow Strong Curves app on Boostcamp App, with easy workout logging and video exercise demos.
Strong Curves App
Strong Curves is completely free on Boostcamp App, the last lifting app you'll ever need. You'll be able to easily start Strong Curves with workout tracking, video exercise demos, and training analytics.
Boostcamp is not affiliated with Bret Contreras. You can also find Strong Curves in spreadsheet or PDF format on other websites. For more info on Bret's training programs, online coaching, and products visit https://bretcontreras.com.
