Strong Curves: Gluteal Goddess (2026)
The next stage after Bootyful Beginnings. The most significant difference is that the rep volume decreases and weight increases. Some new exercises swapped in.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Abductor (Machine) | 3 | 10–15 reps | @8 |
| 2 | Side Bend (Dumbbell) | 3 | 20 reps | @7 |
| 3 | V-Up | 3 | 10–15 reps | @8 |
| 4 | Single Leg Hip Thrust | 3 | 18 reps | @8 |
| 5 | Chin-Up (Assisted) | 3 | 5 reps | @9 |
| 6 | Step-Up (Weighted) | 3 | 15 reps | @8 |
| 7 | Military Press (Barbell) | 3 | 18 reps | @7 |
| 8 | Back Extension | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Hip Abduction (Cable) | 3 | 18 reps | @7 |
| 2 | Plank | 1 | 60 sec | @10 |
| 3 | Side Plank | 2 | 60 sec | @10 |
| 4 | Glute Bridge (Barbell) | 3 | 16 reps | @7 |
| 5 | Single Arm Row (Dumbbell) | 3 | 18 reps | @8 |
| 6 | Incline Bench Press (Barbell) | 3 | 18 reps | @8 |
| 7 | Box Squat (Barbell) | 3 | 20 reps | @8 |
| 8 | Stiff Leg Deadlift | 3 | 18 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pallof Press | 3 | 10–15 reps | @7 |
| 2 | Side Lying Hip Abductions | 3 | 10–15 reps | @7 |
| 3 | Turkish Get Up | 3 | 10–15 reps | @6 |
| 4 | Hip Thrust (Barbell) | 3 | 10–15 reps | @9 |
| 5 | Single Arm Row (Cable) | 1 | 10–15 reps | @9 |
| 2 | 10–15 reps | @8 | ||
| 6 | Goblet Squat | 3 | 10–15 reps | @9 |
| 7 | Single Arm Push Press (Dumbbell) | 3 | 10–15 reps | @8 |
| 8 | Pull Through (Cable) | 3 | 8–12 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strong Curves: Gluteal Goddess (2026) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Strong Curves: Gluteal Goddess (2026) is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strong Curves: Gluteal Goddess (2026) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
