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Strong Curves: Bootyful Beginnings

Free4.30 (141 reviews)
A woman's guide to building a better butt and body
Program Description

Strong Curves

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, who is 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, which is one of he most comprehensive books on strength training for women and glute training.

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, a comprehensive exercise library, and a community support group.

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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Bret Contreras
Beginner, Novice
Full Gym
45 minutes
3 days
8 weeks
What People Are Saying
See All
Thijmen D. Man, 32
6 weeks complete
No modifications
2 days ago
Jenna P. Woman, 33
8 weeks complete
As expected strength gains
As expected muscle gains
No modifications
5 days ago
Matilde C. Woman, 24
3 weeks complete
1 year of prior experience
No modifications
6 days ago
Jaana H. Woman, 38
2 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
7 days ago
Terri F. Woman, 33
2 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Nice to see progress each workout by adding on weights or doing longer reps. Also it’s having the accountability to get the workouts in!
7 days ago
fumi S. Woman, 27
3 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
8 days ago
Anne C. Woman, 20
2 weeks complete
No modifications
NA
9 days ago
Maculey S. Woman, 28
3 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
Need a warm up included. Love the videos!
13 days ago
C. Burge Woman, 30
2 weeks complete
5 years of prior experience
Less than expected strength gains
As expected muscle gains
Significant modifications
16 days ago
Zoe S. Woman, 23
2 weeks complete
No modifications
16 days ago
Cycle 1
Mon
1. Glute Bridge (Barbell)
Alternative Exercise 1: Glute Bridge (Bodyweight)
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
2. Single Arm Row (Dumbbell)
Perform 8-12 reps on each side.
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Box Squat (Barbell)
Alternative Exercise 1: Box Squat (Bodyweight)
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
4. Bench Press (Barbell)
Alternative Exercise 1: Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5. Romanian Deadlift (Dumbbell)
Perform 10-20 reps on each side.
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
6. Side Lying Abductions
Perform 15-30 reps on each side.
SetsTargetIntensity
1
15 - 30 reps
-
7. RKC Plank
SetsTargetIntensity
1
20 - 120 seconds
-
8. Side Plank
Perform for 20-60 seconds on each side.
SetsTargetIntensity
1
20 - 60 seconds
-
Wed
1. Single Leg Glute Bridge
Perform 10-20 reps on each side.
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
2. Lat Pulldown
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Step-Up (Weighted)
Perform 10-20 reps on each side.
Alternative Exercise 1: Step-Up (Bodyweight)
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
4. Standing Shoulder Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5. Back Extension
Perform weighted back extension of 45 degrees.
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
6. Side Lying Clam
Perform 15-30 reps on each side.
SetsTargetIntensity
1
15 - 30 reps
-
7. RKC Plank
SetsTargetIntensity
1
20 - 120 seconds
-
8. Side Plank
Perform for 20-60 seconds on each side.
SetsTargetIntensity
1
20 - 60 seconds
-
Fri
1. Glute March
SetsTargetIntensity
1
60 seconds
-
2
60 seconds
-
3
60 seconds
-
2. Seated Row (Cable)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Parallel Squat (Dumbbell)
Alternative Exercise 1: Parallel Squat (Bodyweight)
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
4. Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5. Single Leg Romanian Deadlift
Perform 10-20 reps on each side.
Alternative Exercise 1: Single Leg Romanian Deadlift (Bodyweight)Notes: Perform 10-20 reps on each side.
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
6. X-Band Walk
Perform with long looped resistance band.
Alternative Exercise 1: Cable Hip AbductionNotes: Perform 10-20 reps on each side.
SetsTargetIntensity
1
20 reps
-
7. RKC Plank
SetsTargetIntensity
1
20 - 120 seconds
-
8. Rope Horizontal Chop
Perform 10 reps on each side.
SetsTargetIntensity
1
10 reps
-