Strong Curves: Bootyful Beginnings

(170 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
GoalMuscle & Sculpting
EquipmentFull Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length8 weeks
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Week 1 · Cycle 1
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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
Day 1
ExerciseSetsReps
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
ExerciseSetsReps
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
ExerciseSetsReps
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
4.0/ 5
Rose D.Woman, 30
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program for me
4 days ago
Danielle B.Woman, 36
3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
.
6 days ago
Tara D.Woman
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good and easy to use!
7 days ago
Vanessa K.Woman, 35
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program I could do before work in the morning. I didn’t do planks tho 🫣
14 days 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.