Strong Curves: Bootyful Beginnings

3,605 athletes joined

A woman's guide to building a better butt and body

4.19

(370 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

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Day 1

Glute Bridge (Barbell)

10-20

Single Arm Row (Dumbbell)

8-12

Box Squat (Barbell)

10-20

Bench Press (Barbell)

8-12

Romanian Deadlift (Dumbbell)

10-20

Side Lying Abductions

15-30

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 1

Glute Bridge (Barbell)

10-20

Single Arm Row (Dumbbell)

8-12

Box Squat (Barbell)

10-20

Bench Press (Barbell)

8-12

Romanian Deadlift (Dumbbell)

10-20

Side Lying Abductions

15-30

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 1

Glute Bridge (Barbell)

10-20

Single Arm Row (Dumbbell)

8-12

Box Squat (Barbell)

10-20

Bench Press (Barbell)

8-12

Romanian Deadlift (Dumbbell)

10-20

Side Lying Abductions

15-30

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 1

Glute Bridge (Barbell)

10-20

Single Arm Row (Dumbbell)

8-12

Box Squat (Barbell)

10-20

Bench Press (Barbell)

8-12

Romanian Deadlift (Dumbbell)

10-20

Side Lying Abductions

15-30

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 1

Hip Thrust (Barbell)

10-20

Standing Single Arm Cable Row

8-12

Goblet Squat

10-20

Bench Press (Barbell)

8-12

Romanian Deadlift (Dumbbell)

10-20

Side Lying Abductions

15-30

Plank (Feet Elevated)

20-60 secs

Side Plank

20-60 secs

Day 1

Hip Thrust (Barbell)

10-20

Standing Single Arm Cable Row

8-12

Goblet Squat

10-20

Bench Press (Barbell)

8-12

Romanian Deadlift (Dumbbell)

10-20

Side Lying Abductions

15-30

Plank (Feet Elevated)

20-60 secs

Side Plank

20-60 secs

Day 1

Hip Thrust (Barbell)

10-20

Standing Single Arm Cable Row

8-12

Goblet Squat

10-20

Bench Press (Barbell)

8-12

Romanian Deadlift (Dumbbell)

10-20

Side Lying Abductions

15-30

Plank (Feet Elevated)

20-60 secs

Side Plank

20-60 secs

Day 1

Hip Thrust (Barbell)

10-20

Standing Single Arm Cable Row

8-12

Goblet Squat

10-20

Bench Press (Barbell)

8-12

Romanian Deadlift (Dumbbell)

10-20

Side Lying Abductions

15-30

Plank (Feet Elevated)

20-60 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20

Lat Pulldown

8-12

Step-Up (Weighted)

10-20

Standing Shoulder Press (Dumbbell)

8-12

Back Extension

10-20

Side Lying Clam

15-30

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20

Lat Pulldown

8-12

Step-Up (Weighted)

10-20

Standing Shoulder Press (Dumbbell)

8-12

Back Extension

10-20

Side Lying Clam

15-30

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20

Lat Pulldown

8-12

Step-Up (Weighted)

10-20

Standing Shoulder Press (Dumbbell)

8-12

Back Extension

10-20

Side Lying Clam

15-30

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20

Lat Pulldown

8-12

Step-Up (Weighted)

10-20

Standing Shoulder Press (Dumbbell)

8-12

Back Extension

10-20

Side Lying Clam

15-30

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20

Chin-Up Negatives

Walking Lunge (Dumbbell)

20-40

Standing Shoulder Press (Dumbbell)

8-12

Reverse Hyperextension

10-20

Side Lying Clam

15-30

Swiss Ball Crunch

15-30

Swiss Ball Side Crunch

15-30

Day 2

Single Leg Glute Bridge

10-20

Chin-Up Negatives

Walking Lunge (Dumbbell)

20-40

Standing Shoulder Press (Dumbbell)

8-12

Reverse Hyperextension

10-20

Side Lying Clam

15-30

Swiss Ball Crunch

15-30

Swiss Ball Side Crunch

15-30

Day 2

Single Leg Glute Bridge

10-20

Chin-Up Negatives

Walking Lunge (Dumbbell)

20-40

Standing Shoulder Press (Dumbbell)

8-12

Reverse Hyperextension

10-20

Side Lying Clam

15-30

Swiss Ball Crunch

15-30

Swiss Ball Side Crunch

15-30

Day 2

Single Leg Glute Bridge

10-20

Chin-Up Negatives

Walking Lunge (Dumbbell)

20-40

Standing Shoulder Press (Dumbbell)

8-12

Reverse Hyperextension

10-20

Side Lying Clam

15-30

Swiss Ball Crunch

15-30

Swiss Ball Side Crunch

15-30

Day 3

Glute March

60 secs

Seated Row (Cable)

8-12

Parallel Squat (Dumbbell)

10-20

Incline Bench Press (Dumbbell)

8-12

Single Leg Romanian Deadlift

10-20

X-Band Walk

RKC Plank

20-120 secs

Rope Horizontal Chop

Day 3

Glute March

60 secs

Seated Row (Cable)

8-12

Parallel Squat (Dumbbell)

10-20

Incline Bench Press (Dumbbell)

8-12

Single Leg Romanian Deadlift

10-20

X-Band Walk

RKC Plank

20-120 secs

Rope Horizontal Chop

Day 3

Glute March

60 secs

Seated Row (Cable)

8-12

Parallel Squat (Dumbbell)

10-20

Incline Bench Press (Dumbbell)

8-12

Single Leg Romanian Deadlift

10-20

X-Band Walk

RKC Plank

20-120 secs

Rope Horizontal Chop

Day 3

Glute March

60 secs

Seated Row (Cable)

8-12

Parallel Squat (Dumbbell)

10-20

Incline Bench Press (Dumbbell)

8-12

Single Leg Romanian Deadlift

10-20

X-Band Walk

RKC Plank

20-120 secs

Rope Horizontal Chop

Day 3

Hip Thrust (Barbell)

10-20

Inverted Row

8-12

Goblet Squat

10-20

Bench Press (Close Grip)

8-12

Kettlebell Swing

10-20

X-Band Walk

Straight Leg Sit Up

15-30

Rotary Hold

10-20 secs

Day 3

Hip Thrust (Barbell)

10-20

Inverted Row

8-12

Goblet Squat

10-20

Bench Press (Close Grip)

8-12

Kettlebell Swing

10-20

X-Band Walk

Straight Leg Sit Up

15-30

Rotary Hold

10-20 secs

Day 3

Hip Thrust (Barbell)

10-20

Inverted Row

8-12

Goblet Squat

10-20

Bench Press (Close Grip)

8-12

Kettlebell Swing

10-20

X-Band Walk

Straight Leg Sit Up

15-30

Rotary Hold

10-20 secs

Day 3

Hip Thrust (Barbell)

10-20

Inverted Row

8-12

Goblet Squat

10-20

Bench Press (Close Grip)

8-12

Kettlebell Swing

10-20

X-Band Walk

Straight Leg Sit Up

15-30

Rotary Hold

10-20 secs

What People Are Saying(370 ratings)

Only ratings with written feedback are displayed here.

4.19/ 5

Rosana KostadinovaAge 29, Woman

9 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

Less than expected muscle gains

Marginal modifications

Good

Fleur RiordanAge 44, Woman

a month ago

3 weeks complete

5 years of prior experience

As expected strength gains

Less than expected muscle gains

Marginal modifications

Easy program my regularity not ideal however results pretty good

See More Comments

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.