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Strong Curves: Gluteal Goddess

by Miranda D.
131 athletes joined

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

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 06, 2024 10:50
  • Last Edited
    Dec 20, 2024 08:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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 Wheel
3 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 Morning
3 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 Thrust
3 Sets
20 Reps
-
2
Inverted Row
3 Sets
5 Reps
-
3
Hanging Leg Raise
3 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 Twist
3 Sets
12 Reps
-
8
Hip Abductor (Machine)
3 Sets
20 Reps
-
Day 3
1
Straight Leg Sit Up
3 Sets
20 Reps
-
2
Pike Push Up
3 Sets
12 Reps
-
3
Side-Lying Hip Raise
3 Sets
12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
20 Reps
-
5
Single Leg Romanian Deadlift
3 Sets
20 Reps
-
6
Rear Foot Elevated Split Squat
3 Sets
20 Reps
-
7
45-degree Side Bend
3 Sets
12 Reps
-
8
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-