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BoostcampPNG

Strong Curves: Gluteal Goddess

by Stephanie L

Program Description

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

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2025 08:43
  • Last Edited
    Apr 29, 2025 08:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Hip Thrust (Barbell)
3
20 reps
-
4
Squat (Barbell)
3
20 reps
-
5
Bench Press (Barbell)
3
12 reps
-
6
Good Morning
3
12 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Standing Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Hip Thrust (Barbell)
3
20 reps
-
4
Squat (Barbell)
3
20 reps
-
5
Bench Press (Barbell)
3
12 reps
-
6
Good Morning
3
12 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Standing Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Hip Thrust (Barbell)
3
20 reps
-
4
Squat (Barbell)
3
20 reps
-
5
Bench Press (Barbell)
3
12 reps
-
6
Good Morning
3
12 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Standing Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Hip Thrust (Barbell)
3
20 reps
-
4
Squat (Barbell)
3
20 reps
-
5
Bench Press (Barbell)
3
12 reps
-
6
Good Morning
3
12 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Standing Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Good Morning
3
12 reps
-
6
Seated Row (Cable)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Standing Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Good Morning
3
12 reps
-
6
Seated Row (Cable)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Standing Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Good Morning
3
12 reps
-
6
Seated Row (Cable)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Standing Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Hip Thrust (Barbell)
3
20 reps
-
3
Zercher Squat (Barbell)
3
15 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Good Morning
3
12 reps
-
6
Seated Row (Cable)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Standing Shoulder Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
-
2
Inverted Row
3
5 reps
-
3
Hanging Leg Raise
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Back Extension (Weighted)
3
20 reps
-
6
Push Press (Barbell)
3
12 reps
-
7
Landmine Twist
3
12 reps
-
8
Hip Abductor (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
-
2
Inverted Row
3
5 reps
-
3
Hanging Leg Raise
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Back Extension (Weighted)
3
20 reps
-
6
Push Press (Barbell)
3
12 reps
-
7
Landmine Twist
3
12 reps
-
8
Hip Abductor (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
-
2
Inverted Row
3
5 reps
-
3
Hanging Leg Raise
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Back Extension (Weighted)
3
20 reps
-
6
Push Press (Barbell)
3
12 reps
-
7
Landmine Twist
3
12 reps
-
8
Hip Abductor (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
-
2
Inverted Row
3
5 reps
-
3
Hanging Leg Raise
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Back Extension (Weighted)
3
20 reps
-
6
Push Press (Barbell)
3
12 reps
-
7
Landmine Twist
3
12 reps
-
8
Hip Abductor (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
-
2
Inverted Row
3
5 reps
-
3
Hanging Leg Raise
3
10 reps
-
4
Back Extension (Weighted)
3
20 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Incline Bench Press (Barbell)
3
12 reps
-
8
Landmine Twist
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
-
2
Inverted Row
3
5 reps
-
3
Hanging Leg Raise
3
10 reps
-
4
Back Extension (Weighted)
3
20 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Incline Bench Press (Barbell)
3
12 reps
-
8
Landmine Twist
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
-
2
Inverted Row
3
5 reps
-
3
Hanging Leg Raise
3
10 reps
-
4
Back Extension (Weighted)
3
20 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Incline Bench Press (Barbell)
3
12 reps
-
8
Landmine Twist
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
20 reps
-
2
Inverted Row
3
5 reps
-
3
Hanging Leg Raise
3
10 reps
-
4
Back Extension (Weighted)
3
20 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Incline Bench Press (Barbell)
3
12 reps
-
8
Landmine Twist
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
-
2
Pike Push Up
3
12 reps
-
3
Side-Lying Hip Raise
3
12 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Single Leg Romanian Deadlift
3
20 reps
-
6
Rear Foot Elevated Split Squat
3
20 reps
-
7
45-degree Side Bend
3
12 reps
-
8
Lat Pulldown (Close Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
-
2
Pike Push Up
3
12 reps
-
3
Side-Lying Hip Raise
3
12 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Single Leg Romanian Deadlift
3
20 reps
-
6
Rear Foot Elevated Split Squat
3
20 reps
-
7
45-degree Side Bend
3
12 reps
-
8
Lat Pulldown (Close Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
-
2
Pike Push Up
3
12 reps
-
3
Side-Lying Hip Raise
3
12 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Single Leg Romanian Deadlift
3
20 reps
-
6
Rear Foot Elevated Split Squat
3
20 reps
-
7
45-degree Side Bend
3
12 reps
-
8
Lat Pulldown (Close Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
-
2
Pike Push Up
3
12 reps
-
3
Side-Lying Hip Raise
3
12 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Single Leg Romanian Deadlift
3
20 reps
-
6
Rear Foot Elevated Split Squat
3
20 reps
-
7
45-degree Side Bend
3
12 reps
-
8
Lat Pulldown (Close Grip)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
-
2
Side-Lying Hip Raise
3
12 reps
-
3
Push Up (Incline)
3
12 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Sumo Deadlift (Barbell)
3
20 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
45-degree Side Bend
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
-
2
Side-Lying Hip Raise
3
12 reps
-
3
Push Up (Incline)
3
12 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Sumo Deadlift (Barbell)
3
20 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
45-degree Side Bend
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
-
2
Side-Lying Hip Raise
3
12 reps
-
3
Push Up (Incline)
3
12 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Sumo Deadlift (Barbell)
3
20 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
45-degree Side Bend
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Sit Up
3
20 reps
-
2
Side-Lying Hip Raise
3
12 reps
-
3
Push Up (Incline)
3
12 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Sumo Deadlift (Barbell)
3
20 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
45-degree Side Bend
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Ab Wheel
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
20 Reps
-
3
Hip Thrust (Barbell)
3 Sets
20 Reps
-
4
Squat (Barbell)
3 Sets
20 Reps
-
5
Bench Press (Barbell)
3 Sets
12 Reps
-
6
Good Morning
3 Sets
12 Reps
-
7
Hip Abductor (Machine)
3 Sets
20 Reps
-
8
Side Bend (Dumbbell)
3 Sets
12 Reps
-
9
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Single Leg Hip Thrust
3 Sets
20 Reps
-
2
Inverted Row
3 Sets
5 Reps
-
3
Hanging Leg Raise
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Back Extension (Weighted)
3 Sets
20 Reps
-
6
Push Press (Barbell)
3 Sets
12 Reps
-
7
Landmine Twist
3 Sets
12 Reps
-
8
Hip Abductor (Machine)
3 Sets
20 Reps
-
Day 3
1
Straight Leg Sit Up
3 Sets
20 Reps
-
2
Pike Push Up
3 Sets
12 Reps
-
3
Side-Lying Hip Raise
3 Sets
12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
20 Reps
-
5
Single Leg Romanian Deadlift
3 Sets
20 Reps
-
6
Rear Foot Elevated Split Squat
3 Sets
20 Reps
-
7
45-degree Side Bend
3 Sets
12 Reps
-
8
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-