Program Description
Phase II of Bret Contreras’ Strong Curves program for maximizing glute muscles. This is for intermediate level lifters who have already completed Bootiful Beginnings.
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 06, 2024 10:50
- Last EditedSep 07, 2024 09:48
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Hip Thrust (Barbell)
3
20 reps
4
Squat (Barbell)
3
20 reps
5
Bench Press (Barbell)
3
12 reps
6
Good Morning
3
12 reps
7
Hip Abductor (Machine)
3
20 reps
8
Side Bend (Dumbbell)
3
12 reps
9
Standing Shoulder Press (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Hip Thrust (Barbell)
3
20 reps
4
Squat (Barbell)
3
20 reps
5
Bench Press (Barbell)
3
12 reps
6
Good Morning
3
12 reps
7
Hip Abductor (Machine)
3
20 reps
8
Side Bend (Dumbbell)
3
12 reps
9
Standing Shoulder Press (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Hip Thrust (Barbell)
3
20 reps
4
Squat (Barbell)
3
20 reps
5
Bench Press (Barbell)
3
12 reps
6
Good Morning
3
12 reps
7
Hip Abductor (Machine)
3
20 reps
8
Side Bend (Dumbbell)
3
12 reps
9
Standing Shoulder Press (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
12 reps
2
Seated Row (Cable)
3
20 reps
3
Hip Thrust (Barbell)
3
20 reps
4
Squat (Barbell)
3
20 reps
5
Bench Press (Barbell)
3
12 reps
6
Good Morning
3
12 reps
7
Hip Abductor (Machine)
3
20 reps
8
Side Bend (Dumbbell)
3
12 reps
9
Standing Shoulder Press (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Hip Thrust (Barbell)
3
20 reps
3
Zercher Squat (Barbell)
3
15 reps
4
Bench Press (Barbell)
3
12 reps
5
Good Morning
3
12 reps
6
Seated Row (Cable)
3
20 reps
7
Hip Abductor (Machine)
3
20 reps
8
Side Bend (Dumbbell)
3
12 reps
9
Standing Shoulder Press (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Hip Thrust (Barbell)
3
20 reps
3
Zercher Squat (Barbell)
3
15 reps
4
Bench Press (Barbell)
3
12 reps
5
Good Morning
3
12 reps
6
Seated Row (Cable)
3
20 reps
7
Hip Abductor (Machine)
3
20 reps
8
Side Bend (Dumbbell)
3
12 reps
9
Standing Shoulder Press (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Hip Thrust (Barbell)
3
20 reps
3
Zercher Squat (Barbell)
3
15 reps
4
Bench Press (Barbell)
3
12 reps
5
Good Morning
3
12 reps
6
Seated Row (Cable)
3
20 reps
7
Hip Abductor (Machine)
3
20 reps
8
Side Bend (Dumbbell)
3
12 reps
9
Standing Shoulder Press (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Hip Thrust (Barbell)
3
20 reps
3
Zercher Squat (Barbell)
3
15 reps
4
Bench Press (Barbell)
3
12 reps
5
Good Morning
3
12 reps
6
Seated Row (Cable)
3
20 reps
7
Hip Abductor (Machine)
3
20 reps
8
Side Bend (Dumbbell)
3
12 reps
9
Standing Shoulder Press (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
2
Inverted Row
3
5 reps
3
Hanging Leg Raise
3
10 reps
4
Walking Lunge (Dumbbell)
3
20 reps
5
Back Extension (Weighted)
3
20 reps
6
Push Press (Barbell)
3
12 reps
7
Landmine Twist
3
12 reps
8
Hip Abductor (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
2
Inverted Row
3
5 reps
3
Hanging Leg Raise
3
10 reps
4
Walking Lunge (Dumbbell)
3
20 reps
5
Back Extension (Weighted)
3
20 reps
6
Push Press (Barbell)
3
12 reps
7
Landmine Twist
3
12 reps
8
Hip Abductor (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
2
Inverted Row
3
5 reps
3
Hanging Leg Raise
3
10 reps
4
Walking Lunge (Dumbbell)
3
20 reps
5
Back Extension (Weighted)
3
20 reps
6
Push Press (Barbell)
3
12 reps
7
Landmine Twist
3
12 reps
8
Hip Abductor (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
2
Inverted Row
3
5 reps
3
Hanging Leg Raise
3
10 reps
4
Walking Lunge (Dumbbell)
3
20 reps
5
Back Extension (Weighted)
3
20 reps
6
Push Press (Barbell)
3
12 reps
7
Landmine Twist
3
12 reps
8
Hip Abductor (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
2
Inverted Row
3
5 reps
3
Hanging Leg Raise
3
10 reps
4
Back Extension (Weighted)
3
20 reps
5
Walking Lunge (Dumbbell)
3
20 reps
6
Hip Abductor (Machine)
3
20 reps
7
Incline Bench Press (Barbell)
3
12 reps
8
Landmine Twist
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
2
Inverted Row
3
5 reps
3
Hanging Leg Raise
3
10 reps
4
Back Extension (Weighted)
3
20 reps
5
Walking Lunge (Dumbbell)
3
20 reps
6
Hip Abductor (Machine)
3
20 reps
7
Incline Bench Press (Barbell)
3
12 reps
8
Landmine Twist
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
2
Inverted Row
3
5 reps
3
Hanging Leg Raise
3
10 reps
4
Back Extension (Weighted)
3
20 reps
5
Walking Lunge (Dumbbell)
3
20 reps
6
Hip Abductor (Machine)
3
20 reps
7
Incline Bench Press (Barbell)
3
12 reps
8
Landmine Twist
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
2
Inverted Row
3
5 reps
3
Hanging Leg Raise
3
10 reps
4
Back Extension (Weighted)
3
20 reps
5
Walking Lunge (Dumbbell)
3
20 reps
6
Hip Abductor (Machine)
3
20 reps
7
Incline Bench Press (Barbell)
3
12 reps
8
Landmine Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
2
Pike Push Up
3
12 reps
3
Side-Lying Hip Raise
3
12 reps
4
Hip Thrust (Barbell)
3
20 reps
5
Single Leg Romanian Deadlift
3
20 reps
6
Rear Foot Elevated Split Squat
3
20 reps
7
45-degree Side Bend
3
12 reps
8
Lat Pulldown (Close Grip)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
2
Pike Push Up
3
12 reps
3
Side-Lying Hip Raise
3
12 reps
4
Hip Thrust (Barbell)
3
20 reps
5
Single Leg Romanian Deadlift
3
20 reps
6
Rear Foot Elevated Split Squat
3
20 reps
7
45-degree Side Bend
3
12 reps
8
Lat Pulldown (Close Grip)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
2
Pike Push Up
3
12 reps
3
Side-Lying Hip Raise
3
12 reps
4
Hip Thrust (Barbell)
3
20 reps
5
Single Leg Romanian Deadlift
3
20 reps
6
Rear Foot Elevated Split Squat
3
20 reps
7
45-degree Side Bend
3
12 reps
8
Lat Pulldown (Close Grip)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
2
Pike Push Up
3
12 reps
3
Side-Lying Hip Raise
3
12 reps
4
Hip Thrust (Barbell)
3
20 reps
5
Single Leg Romanian Deadlift
3
20 reps
6
Rear Foot Elevated Split Squat
3
20 reps
7
45-degree Side Bend
3
12 reps
8
Lat Pulldown (Close Grip)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
2
Side-Lying Hip Raise
3
12 reps
3
Push Up (Incline)
3
12 reps
4
Hip Thrust (Barbell)
3
20 reps
5
Sumo Deadlift (Barbell)
3
20 reps
6
Lat Pulldown (Close Grip)
3
12 reps
7
45-degree Side Bend
3
12 reps
8
Bulgarian Split Squat (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
2
Side-Lying Hip Raise
3
12 reps
3
Push Up (Incline)
3
12 reps
4
Hip Thrust (Barbell)
3
20 reps
5
Sumo Deadlift (Barbell)
3
20 reps
6
Lat Pulldown (Close Grip)
3
12 reps
7
45-degree Side Bend
3
12 reps
8
Bulgarian Split Squat (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
2
Side-Lying Hip Raise
3
12 reps
3
Push Up (Incline)
3
12 reps
4
Hip Thrust (Barbell)
3
20 reps
5
Sumo Deadlift (Barbell)
3
20 reps
6
Lat Pulldown (Close Grip)
3
12 reps
7
45-degree Side Bend
3
12 reps
8
Bulgarian Split Squat (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
2
Side-Lying Hip Raise
3
12 reps
3
Push Up (Incline)
3
12 reps
4
Hip Thrust (Barbell)
3
20 reps
5
Sumo Deadlift (Barbell)
3
20 reps
6
Lat Pulldown (Close Grip)
3
12 reps
7
45-degree Side Bend
3
12 reps
8
Bulgarian Split Squat (Dumbbell)
3
20 reps
Week 1
1 / 8 Weeks
Day 1
1
Ab Wheel3 Sets
12 Reps
2
Seated Row (Cable)3 Sets
20 Reps
3
Hip Thrust (Barbell)3 Sets
20 Reps
4
Squat (Barbell)3 Sets
20 Reps
5
Bench Press (Barbell)3 Sets
12 Reps
6
Good Morning3 Sets
12 Reps
7
Hip Abductor (Machine)3 Sets
20 Reps
8
Side Bend (Dumbbell)3 Sets
12 Reps
9
Standing Shoulder Press (Dumbbell)3 Sets
12 Reps
Day 2
1
Single Leg Hip Thrust3 Sets
20 Reps
2
Inverted Row3 Sets
5 Reps
3
Hanging Leg Raise3 Sets
10 Reps
4
Walking Lunge (Dumbbell)3 Sets
20 Reps
5
Back Extension (Weighted)3 Sets
20 Reps
6
Push Press (Barbell)3 Sets
12 Reps
7
Landmine Twist3 Sets
12 Reps
8
Hip Abductor (Machine)3 Sets
20 Reps
Day 3
1
Straight Leg Sit Up3 Sets
20 Reps
2
Pike Push Up3 Sets
12 Reps
3
Side-Lying Hip Raise3 Sets
12 Reps
4
Hip Thrust (Barbell)3 Sets
20 Reps
5
Single Leg Romanian Deadlift3 Sets
20 Reps
6
Rear Foot Elevated Split Squat3 Sets
20 Reps
7
45-degree Side Bend3 Sets
12 Reps
8
Lat Pulldown (Close Grip)3 Sets
12 Reps