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Strong Curves: Gluteal Goddess (2026)

by Alex R (AJaneOfAllTrades)
162 athletes joined

Program Description

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly. Support the creator and get in depth information by purchasing his new book Glute Lab on Amazon paperback or Kindle.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 15, 2025 07:16
  • Last Edited
    Dec 08, 2025 06:11

Summary

Unleash your inner strength with the **Strong Curves: Gluteal Goddess (2025)** program, a dynamic 12-week journey designed to sculpt and strengthen your glutes and legs. Committing just three days a week, you'll engage in a variety of targeted exercises, including barbell hip thrusts and goblet squats, all tailored to maximize your muscle gains. Perfect for those with a garage gym setup, this program combines intensity and technique to help you achieve the curves you desire while enhancing overall strength. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.7%
Abs
15.5%
Hamstrings
9.2%
Quadriceps
7.8%
Upper Back
6.7%
Lats
6.4%
Lower Back
6.2%
Abductors
4.3%
Triceps
4.3%
Front Delts
4.2%
Chest
4.2%
Forearms
3.2%
Adductors
2.3%
Middle Delts
2.2%
Biceps
2%
Full Body
0.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Hip Abduction (Cable)
3
18 reps
RPE 7
2
Plank
1
60 secs
RPE 10
3
Side Plank
2
60 secs
RPE 10
4
Glute Bridge (Barbell)
3
16 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
18 reps
RPE 8
6
Incline Bench Press (Barbell)
3
18 reps
RPE 8
7
Box Squat (Barbell)
3
20 reps
RPE 8
8
Stiff Leg Deadlift
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Hip Abduction (Cable)
3
18 reps
RPE 7
2
Plank
1
60 secs
RPE 10
3
Side Plank
2
60 secs
RPE 10
4
Glute Bridge (Barbell)
3
16 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
18 reps
RPE 8
6
Incline Bench Press (Barbell)
3
18 reps
RPE 8
7
Box Squat (Barbell)
3
20 reps
RPE 8
8
Stiff Leg Deadlift
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Hip Abduction (Cable)
3
18 reps
RPE 7
2
Plank
1
60 secs
RPE 10
3
Side Plank
2
60 secs
RPE 10
4
Glute Bridge (Barbell)
3
16 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
18 reps
RPE 8
6
Incline Bench Press (Barbell)
3
18 reps
RPE 8
7
Box Squat (Barbell)
3
20 reps
RPE 8
8
Stiff Leg Deadlift
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Hip Abduction (Cable)
3
18 reps
RPE 7
2
Plank
1
60 secs
RPE 10
3
Side Plank
2
60 secs
RPE 10
4
Glute Bridge (Barbell)
3
16 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
18 reps
RPE 8
6
Incline Bench Press (Barbell)
3
18 reps
RPE 8
7
Box Squat (Barbell)
3
20 reps
RPE 8
8
Stiff Leg Deadlift
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
2
Ab Wheel
3
10-15 reps
RPE 7
3
Side Lying Hip Abductions
3
10-15 reps
RPE 7
4
Good Morning
3
10-15 reps
RPE 7
5
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 8
7
Squat (Barbell)
3
10-15 reps
RPE 8
8
Bench Press (Barbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
2
Ab Wheel
3
10-15 reps
RPE 7
3
Side Lying Hip Abductions
3
10-15 reps
RPE 7
4
Good Morning
3
10-15 reps
RPE 7
5
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 8
7
Squat (Barbell)
3
10-15 reps
RPE 8
8
Bench Press (Barbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
2
Ab Wheel
3
10-15 reps
RPE 7
3
Side Lying Hip Abductions
3
10-15 reps
RPE 7
4
Good Morning
3
10-15 reps
RPE 7
5
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 8
7
Squat (Barbell)
3
10-15 reps
RPE 8
8
Bench Press (Barbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
2
Ab Wheel
3
10-15 reps
RPE 7
3
Side Lying Hip Abductions
3
10-15 reps
RPE 7
4
Good Morning
3
10-15 reps
RPE 7
5
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 8
7
Squat (Barbell)
3
10-15 reps
RPE 8
8
Bench Press (Barbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10-15 reps
RPE 8
2
Side Bend (Dumbbell)
3
20 reps
RPE 7
3
V-Up
3
10-15 reps
RPE 8
4
Single Leg Hip Thrust
3
18 reps
RPE 8
5
Chin-Up (Assisted)
3
5 reps
RPE 9
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Military Press (Barbell)
3
18 reps
RPE 7
8
Back Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10-15 reps
RPE 8
2
Side Bend (Dumbbell)
3
20 reps
RPE 7
3
V-Up
3
10-15 reps
RPE 8
4
Single Leg Hip Thrust
3
18 reps
RPE 8
5
Chin-Up (Assisted)
3
5 reps
RPE 9
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Military Press (Barbell)
3
18 reps
RPE 7
8
Back Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10-15 reps
RPE 8
2
Side Bend (Dumbbell)
3
20 reps
RPE 7
3
V-Up
3
10-15 reps
RPE 8
4
Single Leg Hip Thrust
3
18 reps
RPE 8
5
Chin-Up (Assisted)
3
5 reps
RPE 9
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Military Press (Barbell)
3
18 reps
RPE 7
8
Back Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10-15 reps
RPE 8
2
Side Bend (Dumbbell)
3
20 reps
RPE 7
3
V-Up
3
10-15 reps
RPE 8
4
Single Leg Hip Thrust
3
18 reps
RPE 8
5
Chin-Up (Assisted)
3
5 reps
RPE 9
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Military Press (Barbell)
3
18 reps
RPE 7
8
Back Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10-15 reps
RPE 7
2
Hanging Leg Raise
3
10-15 reps
RPE 7
3
Landmine Oblique Twist
3
10-15 reps
RPE 7
4
Single Leg Hip Thrust
3
10-15 reps
RPE 9
5
Chin-Up (Assisted)
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Bench Press (Barbell)
3
10-15 reps
RPE 8
8
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10-15 reps
RPE 7
2
Hanging Leg Raise
3
10-15 reps
RPE 7
3
Landmine Oblique Twist
3
10-15 reps
RPE 7
4
Single Leg Hip Thrust
3
10-15 reps
RPE 9
5
Chin-Up (Assisted)
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Bench Press (Barbell)
3
10-15 reps
RPE 8
8
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10-15 reps
RPE 7
2
Hanging Leg Raise
3
10-15 reps
RPE 7
3
Landmine Oblique Twist
3
10-15 reps
RPE 7
4
Single Leg Hip Thrust
3
10-15 reps
RPE 9
5
Chin-Up (Assisted)
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Bench Press (Barbell)
3
10-15 reps
RPE 8
8
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10-15 reps
RPE 7
2
Hanging Leg Raise
3
10-15 reps
RPE 7
3
Landmine Oblique Twist
3
10-15 reps
RPE 7
4
Single Leg Hip Thrust
3
10-15 reps
RPE 9
5
Chin-Up (Assisted)
3
10-15 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Bench Press (Barbell)
3
10-15 reps
RPE 8
8
Back Extension (Weighted)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7
2
Side Lying Hip Abductions
3
10-15 reps
RPE 7
3
Turkish Get Up
3
10-15 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Single Arm Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
6
Goblet Squat
3
10-15 reps
RPE 9
7
Single Arm Push Press (Dumbbell)
3
10-15 reps
RPE 8
8
Pull Through (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7
2
Side Lying Hip Abductions
3
10-15 reps
RPE 7
3
Turkish Get Up
3
10-15 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Single Arm Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
6
Goblet Squat
3
10-15 reps
RPE 9
7
Single Arm Push Press (Dumbbell)
3
10-15 reps
RPE 8
8
Pull Through (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7
2
Side Lying Hip Abductions
3
10-15 reps
RPE 7
3
Turkish Get Up
3
10-15 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Single Arm Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
6
Goblet Squat
3
10-15 reps
RPE 9
7
Single Arm Push Press (Dumbbell)
3
10-15 reps
RPE 8
8
Pull Through (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
10-15 reps
RPE 7
2
Side Lying Hip Abductions
3
10-15 reps
RPE 7
3
Turkish Get Up
3
10-15 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Single Arm Row (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 8
6
Goblet Squat
3
10-15 reps
RPE 9
7
Single Arm Push Press (Dumbbell)
3
10-15 reps
RPE 8
8
Pull Through (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Lying Hip Abductions
3
10-15 reps
RPE 7
2
Sit Up
3
10-15 reps
RPE 7
3
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Single Leg Deadlift
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Lying Hip Abductions
3
10-15 reps
RPE 7
2
Sit Up
3
10-15 reps
RPE 7
3
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Single Leg Deadlift
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Lying Hip Abductions
3
10-15 reps
RPE 7
2
Sit Up
3
10-15 reps
RPE 7
3
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Single Leg Deadlift
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Lying Hip Abductions
3
10-15 reps
RPE 7
2
Sit Up
3
10-15 reps
RPE 7
3
Side Bend (Dumbbell)
3
10-15 reps
RPE 7
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
7
Narrow Push Up
3
10-15 reps
RPE 8
8
Single Leg Deadlift
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
2
Side Bend (Dumbbell)
3 Sets
20 Reps
@7
3
V-Up
3 Sets
10-15 Reps
@8
4
Single Leg Hip Thrust
3 Sets
18 Reps
@8
5
Chin-Up (Assisted)
3 Sets
5 Reps
@9
6
Step-Up (Weighted)
3 Sets
15 Reps
@8
7
Military Press (Barbell)
3 Sets
18 Reps
@7
8
Back Extension
3 Sets
10-15 Reps
@8
Day 1
1
Standing Hip Abduction (Cable)
3 Sets
18 Reps
@7
2
Plank
1 Set
60 secs
@10
3
Side Plank
2 Sets
60 secs
@10
4
Glute Bridge (Barbell)
3 Sets
16 Reps
@7
5
Single Arm Row (Dumbbell)
3 Sets
18 Reps
@8
6
Incline Bench Press (Barbell)
3 Sets
18 Reps
@8
7
Box Squat (Barbell)
3 Sets
20 Reps
@8
8
Stiff Leg Deadlift
3 Sets
18 Reps
@8
Day 3
1
Pallof Press
3 Sets
10-15 Reps
@7
2
Side Lying Hip Abductions
3 Sets
10-15 Reps
@7
3
Turkish Get Up
3 Sets
10-15 Reps
@6
4
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@9
5
Single Arm Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@8
6
Goblet Squat
3 Sets
10-15 Reps
@9
7
Single Arm Push Press (Dumbbell)
3 Sets
10-15 Reps
@8
8
Pull Through (Cable)
3 Sets
8-12 Reps
@8