Strong Curves: Gluteal Goddess (2026)

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!

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.

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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

Hip Thrust (Barbell)

Chest Supported Row (Dumbbell)

Reverse Lunge (Dumbbell)

Seated Military Press (Barbell)

Back Extension

Side Lying Hip Abductions

Hanging Leg Raise

Landmine Oblique Twist

Workout C

Pull-Up (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Incline Bench Press (Barbell)

Leg Curl

Hip Rotations (Banded)

Walkout Plank

Pallof Press

Workout B

Inverted Row

Zercher Squat (Barbell)

Decline Push Up

Sumo Deadlift (Barbell)

Lateral Banded Walk

Abs Crunch (Weighted)

Workout A

Hip Abductor (Machine)

Side Bend (Dumbbell)

V-Up

Single Leg Hip Thrust

Chin-Up (Assisted)

Step-Up (Weighted)

Military Press (Barbell)

Standing Hip Abduction (Cable)

Plank

Side Plank

Glute Bridge (Barbell)

Single Arm Row (Dumbbell)

Box Squat (Barbell)

Stiff Leg Deadlift

Turkish Get Up

Single Arm Row (Cable)

Goblet Squat

Single Arm Push Press (Dumbbell)

Pull Through (Cable)

Ab Wheel

Good Morning

Seated Row (Cable)

Squat (Barbell)

Bench Press (Barbell)

Sit Up

Lat Pulldown

Narrow Push Up

Single Leg Deadlift

Hip Adductor (Machine)

Walking Lunge (Dumbbell)

Back Extension (Weighted)

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