Strong Curves: Gluteal Goddess

Phase II of Bret Contreras’ Strong Curves program for maximizing glute muscles. This is for intermediate level lifters who have already completed Bootiful Beginnings.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Plank

Hip Thrust (Barbell)

Zercher Squat (Barbell)

Bench Press (Barbell)

Good Morning

Seated Row (Cable)

Hip Abductor (Machine)

Side Bend (Dumbbell)

Standing Shoulder Press (Dumbbell)

Gluteal Goddess Workout A

Single Leg Hip Thrust

Inverted Row

Hanging Leg Raise

Back Extension (Weighted)

Walking Lunge (Dumbbell)

Incline Bench Press (Barbell)

Landmine Twist

Gluteal Goddess Workout B

Straight Leg Sit Up

Side-Lying Hip Raise

Push Up (Incline)

Sumo Deadlift (Barbell)

Lat Pulldown (Close Grip)

45-degree Side Bend

Bulgarian Split Squat (Dumbbell)

Gluteal Goddess Workout C

Ab Wheel

Squat (Barbell)

Push Press (Barbell)

Pike Push Up

Single Leg Romanian Deadlift

Rear Foot Elevated Split Squat

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