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Strong Curves: Bootyful Beginnings

4.30 (65 reviews)
A woman's guide to building a better butt and body
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
CoachBret Contreras
LevelBeginner, Novice
EquipmentFull Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length8 weeks
Start the program
on Boostcamp for free
app storegoogle play
Week 1 · Cycle 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Glute Bridge (Barbell)3
10-20
-
Single Arm Row (Dumbbell)3
8-12
-
Box Squat (Barbell)3
10-20
-
Bench Press (Barbell)3
8-12
-
Romanian Deadlift (Dumbbell)3
10-20
-
Side Lying Abductions1
15-30
-
RKC Plank1
20-120 secs
-
Side Plank1
20-60 secs
-
Day 2
ExerciseSetsRepsIntensity
Single Leg Glute Bridge3
10-20
-
Lat Pulldown3
8-12
-
Step-Up (Weighted)3
10-20
-
Standing Shoulder Press (Dumbbell)3
8-12
-
Back Extension3
10-20
-
Side Lying Clam1
15-30
-
RKC Plank1
20-120 secs
-
Side Plank1
20-60 secs
-
Day 3
ExerciseSetsRepsIntensity
Glute March3
60secs
-
Seated Row (Cable)3
8-12
-
Parallel Squat (Dumbbell)3
10-20
-
Incline Bench Press (Dumbbell)3
8-12
-
Single Leg Romanian Deadlift2
10-20
-
X-Band Walk1
20
-
RKC Plank1
20-120 secs
-
Rope Horizontal Chop1
10
-
Week 2 · Cycle 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Glute Bridge (Barbell)3
10-20
-
Single Arm Row (Dumbbell)3
8-12
-
Box Squat (Barbell)3
10-20
-
Bench Press (Barbell)3
8-12
-
Romanian Deadlift (Dumbbell)3
10-20
-
Side Lying Abductions1
15-30
-
RKC Plank1
20-120 secs
-
Side Plank1
20-60 secs
-
Day 2
ExerciseSetsRepsIntensity
Single Leg Glute Bridge3
10-20
-
Lat Pulldown3
8-12
-
Step-Up (Weighted)3
10-20
-
Standing Shoulder Press (Dumbbell)3
8-12
-
Back Extension3
10-20
-
Side Lying Clam1
15-30
-
RKC Plank1
20-120 secs
-
Side Plank1
20-60 secs
-
Day 3
ExerciseSetsRepsIntensity
Glute March3
60secs
-
Seated Row (Cable)3
8-12
-
Parallel Squat (Dumbbell)3
10-20
-
Incline Bench Press (Dumbbell)3
8-12
-
Single Leg Romanian Deadlift2
10-20
-
X-Band Walk1
20
-
RKC Plank1
20-120 secs
-
Rope Horizontal Chop1
10
-
Week 3 · Cycle 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Glute Bridge (Barbell)3
10-20
-
Single Arm Row (Dumbbell)3
8-12
-
Box Squat (Barbell)3
10-20
-
Bench Press (Barbell)3
8-12
-
Romanian Deadlift (Dumbbell)3
10-20
-
Side Lying Abductions1
15-30
-
RKC Plank1
20-120 secs
-
Side Plank1
20-60 secs
-
Day 2
ExerciseSetsRepsIntensity
Single Leg Glute Bridge3
10-20
-
Lat Pulldown3
8-12
-
Step-Up (Weighted)3
10-20
-
Standing Shoulder Press (Dumbbell)3
8-12
-
Back Extension3
10-20
-
Side Lying Clam1
15-30
-
RKC Plank1
20-120 secs
-
Side Plank1
20-60 secs
-
Day 3
ExerciseSetsRepsIntensity
Glute March3
60secs
-
Seated Row (Cable)3
8-12
-
Parallel Squat (Dumbbell)3
10-20
-
Incline Bench Press (Dumbbell)3
8-12
-
Single Leg Romanian Deadlift2
10-20
-
X-Band Walk1
20
-
RKC Plank1
20-120 secs
-
Rope Horizontal Chop1
10
-
Week 4 · Cycle 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Glute Bridge (Barbell)3
10-20
-
Single Arm Row (Dumbbell)3
8-12
-
Box Squat (Barbell)3
10-20
-
Bench Press (Barbell)3
8-12
-
Romanian Deadlift (Dumbbell)3
10-20
-
Side Lying Abductions1
15-30
-
RKC Plank1
20-120 secs
-
Side Plank1
20-60 secs
-
Day 2
ExerciseSetsRepsIntensity
Single Leg Glute Bridge3
10-20
-
Lat Pulldown3
8-12
-
Step-Up (Weighted)3
10-20
-
Standing Shoulder Press (Dumbbell)3
8-12
-
Back Extension3
10-20
-
Side Lying Clam1
15-30
-
RKC Plank1
20-120 secs
-
Side Plank1
20-60 secs
-
Day 3
ExerciseSetsRepsIntensity
Glute March3
60secs
-
Seated Row (Cable)3
8-12
-
Parallel Squat (Dumbbell)3
10-20
-
Incline Bench Press (Dumbbell)3
8-12
-
Single Leg Romanian Deadlift2
10-20
-
X-Band Walk1
20
-
RKC Plank1
20-120 secs
-
Rope Horizontal Chop1
10
-
Week 5 · Cycle 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Hip Thrust (Barbell)3
10-20
-
Standing Single Arm Cable Row3
8-12
-
Goblet Squat3
10-20
-
Bench Press (Barbell)3
8-12
-
Romanian Deadlift (Dumbbell)3
10-20
-
Side Lying Abductions1
15-30
-
Plank (Feet Elevated)1
20-60 secs
-
Side Plank1
20-60 secs
-
Day 2
ExerciseSetsRepsIntensity
Single Leg Glute Bridge3
10-20
-
Chin-Up Negatives3
3
-
Walking Lunge (Dumbbell)3
20-40
-
Standing Shoulder Press (Dumbbell)3
8-12
-
Reverse Hyperextension3
10-20
-
Side Lying Clam1
15-30
-
Swiss Ball Crunch1
15-30
-
Swiss Ball Side Crunch1
15-30
-
Day 3
ExerciseSetsRepsIntensity
Hip Thrust (Barbell)3
10-20
-
Inverted Row3
8-12
-
Goblet Squat3
10-20
-
Bench Press (Close Grip)3
8-12
-
Kettlebell Swing3
10-20
-
X-Band Walk1
20
-
Straight Leg Sit Up1
15-30
-
Rotary Hold1
10-20 secs
-
Week 6 · Cycle 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Hip Thrust (Barbell)3
10-20
-
Standing Single Arm Cable Row3
8-12
-
Goblet Squat3
10-20
-
Bench Press (Barbell)3
8-12
-
Romanian Deadlift (Dumbbell)3
10-20
-
Side Lying Abductions1
15-30
-
Plank (Feet Elevated)1
20-60 secs
-
Side Plank1
20-60 secs
-
Day 2
ExerciseSetsRepsIntensity
Single Leg Glute Bridge3
10-20
-
Chin-Up Negatives3
3
-
Walking Lunge (Dumbbell)3
20-40
-
Standing Shoulder Press (Dumbbell)3
8-12
-
Reverse Hyperextension3
10-20
-
Side Lying Clam1
15-30
-
Swiss Ball Crunch1
15-30
-
Swiss Ball Side Crunch1
15-30
-
Day 3
ExerciseSetsRepsIntensity
Hip Thrust (Barbell)3
10-20
-
Inverted Row3
8-12
-
Goblet Squat3
10-20
-
Bench Press (Close Grip)3
8-12
-
Kettlebell Swing3
10-20
-
X-Band Walk1
20
-
Straight Leg Sit Up1
15-30
-
Rotary Hold1
10-20 secs
-
Week 7 · Cycle 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Hip Thrust (Barbell)3
10-20
-
Standing Single Arm Cable Row3
8-12
-
Goblet Squat3
10-20
-
Bench Press (Barbell)3
8-12
-
Romanian Deadlift (Dumbbell)3
10-20
-
Side Lying Abductions1
15-30
-
Plank (Feet Elevated)1
20-60 secs
-
Side Plank1
20-60 secs
-
Day 2
ExerciseSetsRepsIntensity
Single Leg Glute Bridge3
10-20
-
Chin-Up Negatives3
3
-
Walking Lunge (Dumbbell)3
20-40
-
Standing Shoulder Press (Dumbbell)3
8-12
-
Reverse Hyperextension3
10-20
-
Side Lying Clam1
15-30
-
Swiss Ball Crunch1
15-30
-
Swiss Ball Side Crunch1
15-30
-
Day 3
ExerciseSetsRepsIntensity
Hip Thrust (Barbell)3
10-20
-
Inverted Row3
8-12
-
Goblet Squat3
10-20
-
Bench Press (Close Grip)3
8-12
-
Kettlebell Swing3
10-20
-
X-Band Walk1
20
-
Straight Leg Sit Up1
15-30
-
Rotary Hold1
10-20 secs
-
Week 8 · Cycle 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Hip Thrust (Barbell)3
10-20
-
Standing Single Arm Cable Row3
8-12
-
Goblet Squat3
10-20
-
Bench Press (Barbell)3
8-12
-
Romanian Deadlift (Dumbbell)3
10-20
-
Side Lying Abductions1
15-30
-
Plank (Feet Elevated)1
20-60 secs
-
Side Plank1
20-60 secs
-
Day 2
ExerciseSetsRepsIntensity
Single Leg Glute Bridge3
10-20
-
Chin-Up Negatives3
3
-
Walking Lunge (Dumbbell)3
20-40
-
Standing Shoulder Press (Dumbbell)3
8-12
-
Reverse Hyperextension3
10-20
-
Side Lying Clam1
15-30
-
Swiss Ball Crunch1
15-30
-
Swiss Ball Side Crunch1
15-30
-
Day 3
ExerciseSetsRepsIntensity
Hip Thrust (Barbell)3
10-20
-
Inverted Row3
8-12
-
Goblet Squat3
10-20
-
Bench Press (Close Grip)3
8-12
-
Kettlebell Swing3
10-20
-
X-Band Walk1
20
-
Straight Leg Sit Up1
15-30
-
Rotary Hold1
10-20 secs
-
What People Are Saying
4.3/5
See all
CeciWoman, 21
4 weeks complete
More than expected strength gains
More than expected muscle gains
Significant modifications
Love it! I’ve been making so much progress at the gym thanks to this program. It has helped me with being consistent = ) I currently use Strength Level too to keep track of the performance. Highly recommend combining both. The muscle gain started being noticeable by the 3rd week.
2 hours ago
Chloe M.Woman, 20
4 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I really liked this program it was challenging and I was able to always add weight to keep challenging myself
12 days ago
Dawn K.Woman, 37
8 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
Love how easy it is to follow and not get injured
15 days ago
Jessy R.Woman, 25
4 weeks complete
10 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Really does grow the glutes/hammies and quads. Good quality program if you are wanting to get back into working out. Great workout for women.
15 days ago
Amanda G.Woman, 34
6 weeks complete
10 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Love the program so much I bought the glue lab book. Program hits harder than expected but in a good way. There were some things that were new to me and took time to solidify technique. Definitely pay attention to the small print. I was doing some of the exercises wrong before I looked closely and saw the modifications on the base exercise like heels in posted for the goblet squat or the hold at the top of the hip thrust.
23 days ago
Jessica P.Woman, 29
4 weeks complete
More than expected strength gains
More than expected muscle gains
Marginal modifications
this was the most helpful tool to keep me on track at the gym. i have a hard time staying focused and goal oriented and it took all the struggle out of it for me! i am so grateful for the program it has shown me i can do hard things and i am freaking STRONG!
a month ago
AddiWoman, 23
4 weeks complete
9 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
This program helped me ease back into lifting after an injury. I modified free squats where needed, but was pleasantly surprised with how accessible this program was for my janky knee :)
a month ago
Christine K.Woman, 60
4 weeks complete
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
I don’t have inclined bench, lateral pull down bars, bench being too high, and other exercises being too difficult that it’s very discouraging! They don’t have a graduated program for the likes of me. It’s like they throw my into water to sink.
a month ago
Madeleine W.Woman, 30
8 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Targeted the right muscles and saw great results with nutrition planning as well after about 2 months.
2 months ago
RosaWoman, 28
6 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
None modifications
No
2 months ago

Strong Curves

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.