Strong Curves: Bootyful Beginnings

by Bret Contreras

5,430 athletes joined

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

4.14

(101 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

Glute Bridge (Barbell)

10-20 reps

Single Arm Row (Dumbbell)

8-12 reps

Box Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Romanian Deadlift (Dumbbell)

10-20 reps

Side Lying Abductions

15-30 reps

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 1

Glute Bridge (Barbell)

10-20 reps

Single Arm Row (Dumbbell)

8-12 reps

Box Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Romanian Deadlift (Dumbbell)

10-20 reps

Side Lying Abductions

15-30 reps

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 1

Glute Bridge (Barbell)

10-20 reps

Single Arm Row (Dumbbell)

8-12 reps

Box Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Romanian Deadlift (Dumbbell)

10-20 reps

Side Lying Abductions

15-30 reps

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 1

Glute Bridge (Barbell)

10-20 reps

Single Arm Row (Dumbbell)

8-12 reps

Box Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Romanian Deadlift (Dumbbell)

10-20 reps

Side Lying Abductions

15-30 reps

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 1

Hip Thrust (Barbell)

10-20 reps

Standing Single Arm Cable Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Barbell)

8-12 reps

Romanian Deadlift (Dumbbell)

10-20 reps

Side Lying Abductions

15-30 reps

Plank (Feet Elevated)

20-60 secs

Side Plank

20-60 secs

Day 1

Hip Thrust (Barbell)

10-20 reps

Standing Single Arm Cable Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Barbell)

8-12 reps

Romanian Deadlift (Dumbbell)

10-20 reps

Side Lying Abductions

15-30 reps

Plank (Feet Elevated)

20-60 secs

Side Plank

20-60 secs

Day 1

Hip Thrust (Barbell)

10-20 reps

Standing Single Arm Cable Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Barbell)

8-12 reps

Romanian Deadlift (Dumbbell)

10-20 reps

Side Lying Abductions

15-30 reps

Plank (Feet Elevated)

20-60 secs

Side Plank

20-60 secs

Day 1

Hip Thrust (Barbell)

10-20 reps

Standing Single Arm Cable Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Barbell)

8-12 reps

Romanian Deadlift (Dumbbell)

10-20 reps

Side Lying Abductions

15-30 reps

Plank (Feet Elevated)

20-60 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20 reps

Lat Pulldown

8-12 reps

Step-Up (Weighted)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension

10-20 reps

Side Lying Clam

15-30 reps

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20 reps

Lat Pulldown

8-12 reps

Step-Up (Weighted)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension

10-20 reps

Side Lying Clam

15-30 reps

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20 reps

Lat Pulldown

8-12 reps

Step-Up (Weighted)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension

10-20 reps

Side Lying Clam

15-30 reps

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20 reps

Lat Pulldown

8-12 reps

Step-Up (Weighted)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension

10-20 reps

Side Lying Clam

15-30 reps

RKC Plank

20-120 secs

Side Plank

20-60 secs

Day 2

Single Leg Glute Bridge

10-20 reps

Chin-Up Negatives

3 reps

Walking Lunge (Dumbbell)

20-40 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Reverse Hyperextension

10-20 reps

Side Lying Clam

15-30 reps

Swiss Ball Crunch

15-30 reps

Swiss Ball Side Crunch

15-30 reps

Day 2

Single Leg Glute Bridge

10-20 reps

Chin-Up Negatives

3 reps

Walking Lunge (Dumbbell)

20-40 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Reverse Hyperextension

10-20 reps

Side Lying Clam

15-30 reps

Swiss Ball Crunch

15-30 reps

Swiss Ball Side Crunch

15-30 reps

Day 2

Single Leg Glute Bridge

10-20 reps

Chin-Up Negatives

3 reps

Walking Lunge (Dumbbell)

20-40 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Reverse Hyperextension

10-20 reps

Side Lying Clam

15-30 reps

Swiss Ball Crunch

15-30 reps

Swiss Ball Side Crunch

15-30 reps

Day 2

Single Leg Glute Bridge

10-20 reps

Chin-Up Negatives

3 reps

Walking Lunge (Dumbbell)

20-40 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Reverse Hyperextension

10-20 reps

Side Lying Clam

15-30 reps

Swiss Ball Crunch

15-30 reps

Swiss Ball Side Crunch

15-30 reps

Day 3

Glute March

60 secs

Seated Row (Cable)

8-12 reps

Parallel Squat (Dumbbell)

10-20 reps

Incline Bench Press (Dumbbell)

8-12 reps

Single Leg Romanian Deadlift

10-20 reps

X-Band Walk

20 reps

RKC Plank

20-120 secs

Rope Horizontal Chop

10 reps

Day 3

Glute March

60 secs

Seated Row (Cable)

8-12 reps

Parallel Squat (Dumbbell)

10-20 reps

Incline Bench Press (Dumbbell)

8-12 reps

Single Leg Romanian Deadlift

10-20 reps

X-Band Walk

20 reps

RKC Plank

20-120 secs

Rope Horizontal Chop

10 reps

Day 3

Glute March

60 secs

Seated Row (Cable)

8-12 reps

Parallel Squat (Dumbbell)

10-20 reps

Incline Bench Press (Dumbbell)

8-12 reps

Single Leg Romanian Deadlift

10-20 reps

X-Band Walk

20 reps

RKC Plank

20-120 secs

Rope Horizontal Chop

10 reps

Day 3

Glute March

60 secs

Seated Row (Cable)

8-12 reps

Parallel Squat (Dumbbell)

10-20 reps

Incline Bench Press (Dumbbell)

8-12 reps

Single Leg Romanian Deadlift

10-20 reps

X-Band Walk

20 reps

RKC Plank

20-120 secs

Rope Horizontal Chop

10 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

X-Band Walk

20 reps

Straight Leg Sit Up

15-30 reps

Rotary Hold

10-20 secs

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

X-Band Walk

20 reps

Straight Leg Sit Up

15-30 reps

Rotary Hold

10-20 secs

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

X-Band Walk

20 reps

Straight Leg Sit Up

15-30 reps

Rotary Hold

10-20 secs

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

X-Band Walk

20 reps

Straight Leg Sit Up

15-30 reps

Rotary Hold

10-20 secs

WHAT PEOPLE ARE SAYING(101 ratings)

Only ratings with written feedback are displayed here.

4.14 / 5

RayAge 25, Woman

16 days ago

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

I'm Brazilian, some exercises I couldn't do at my gym, so the gym instructor helped me find parallel exercises.One of the exercises I modified was the pelvic lift, which I started with weights. I am a ballerina who studies the RAD method, I am intermediate, so this training is helping me gain mass without affecting my performance in flexibility and movements from ballet. As the training is light, it helped in the recovery process from a small injury I had between my glutes and hamstrings. Thanks to the person who created this program!

Joey S.Age 29, Non-binary

2 months ago

7 weeks complete

1 year of prior experience

As expected strength gains

Less than expected muscle gains

Marginal modifications

I have very minimal experience with working out so this was good to get me in the routine of some of the major compound lifts.

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.