Strong Curves: Bootyful Beginnings

Free4.29 (55 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, 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 Contreras has published Glute Lab. Clocking in at over 600 pages, Glute Lab may be the most comprehensive effort published 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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Novice
Full Gym
45 minutes
3 days
8 weeks
What People Are Saying
Natalie A. Woman, 32
2 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a day ago
Cecilie M. Woman, 31
2 weeks complete
No modifications
6 days ago
Mariia P. Woman, 18
3 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
9 days ago
Hollee N. Woman, 24
3 weeks complete
More than expected strength gains
As expected muscle gains
None modifications
I love that everything is there such as demos on how to do work out, how to calculate your way, the number of reps you do, the way you do for those reps, and progress. I definitely would  recommend this app to others and I have! It’s just an overall great workout app. It has made my workout experience as a beginner so much more pleasurable because of how easy it is to use! 
9 days ago
Andrea Woman, 29
2 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
I had been and on again off again gym goer, so this was an easy enough to follow routine that can keep me consistently improving every time I went to the gym. Not too difficult, just challenging enough. I'd often do the exercises out of order to make sure I tired out the glutes and legs enough before switching to upper body.
10 days ago
Anonymous Woman, 24
2 weeks complete
No modifications
10 days ago
Anonymous Woman, 26
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
10 days ago
Lindsey Woman, 20
2 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
so don’t have all the bands that they use in this program (x band, back extension machine) but a quick google helped me find great alternatives
13 days ago
Katie C.
4 weeks complete
No modifications
14 days ago
Lauren H. Woman, 28
6 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
20 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
-