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Strong Curves: Bootyful Beginnings

by Bret Contreras
verified coach
4,460 athletes joined

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

4.14
(91 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
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4.8 Stars with 10, 000+ Ratings
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(91 ratings)
Only ratings with written feedback are displayed here.
4.14 / 5
C P.Age 24, Woman
2 months ago
5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Really like that all muscles are exercised. I've never been more motivated to exercise than with this plan. I can now feel my core muscles. Plus I e.g. bench press which I never thought of before. I can only recommend this plan and am very happy that I found it and (almost) completed it.
Shelby S.Age 28, Woman
2 months ago
5 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This program is great for my apartment gym. I add in a few exercises and trade out the recommended abs for my own exercises. Overall it’s easy to follow and an effective workout.
Show All Reviews

Strong Curves

Strong Curves is completely free on Boostcamp App, which contains a full library of well over fifty 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.