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Strong Curves: Gluteal Goddess
by Miranda D.
23 athletes joined
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
May 06, 2024 10:50
Last Edited
Jun 18, 2024 07:30
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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
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
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
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
Day 1
1
Plank
1 Set
1 mins
2
Hip Thrust (Barbell)
3 Sets
20 Reps
3
Zercher Squat (Barbell)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Good Morning
3 Sets
12 Reps
6
Seated Row (Cable)
3 Sets
20 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
Back Extension (Weighted)
3 Sets
20 Reps
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
6
Hip Abductor (Machine)
3 Sets
20 Reps
7
Incline Bench Press (Barbell)
3 Sets
12 Reps
8
Landmine Twist
3 Sets
12 Reps
Day 3
1
Straight Leg Sit Up
3 Sets
20 Reps
2
Side-Lying Hip Raise
3 Sets
12 Reps
3
Push Up (Incline)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
20 Reps
5
Sumo Deadlift (Barbell)
3 Sets
20 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12 Reps
7
45-degree Side Bend
3 Sets
12 Reps
8
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
Day 1
1
Plank
1 Set
1 mins
2
Hip Thrust (Barbell)
3 Sets
20 Reps
3
Zercher Squat (Barbell)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Good Morning
3 Sets
12 Reps
6
Seated Row (Cable)
3 Sets
20 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
Back Extension (Weighted)
3 Sets
20 Reps
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
6
Hip Abductor (Machine)
3 Sets
20 Reps
7
Incline Bench Press (Barbell)
3 Sets
12 Reps
8
Landmine Twist
3 Sets
12 Reps
Day 3
1
Straight Leg Sit Up
3 Sets
20 Reps
2
Side-Lying Hip Raise
3 Sets
12 Reps
3
Push Up (Incline)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
20 Reps
5
Sumo Deadlift (Barbell)
3 Sets
20 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12 Reps
7
45-degree Side Bend
3 Sets
12 Reps
8
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
Day 1
1
Plank
1 Set
1 mins
2
Hip Thrust (Barbell)
3 Sets
20 Reps
3
Zercher Squat (Barbell)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Good Morning
3 Sets
12 Reps
6
Seated Row (Cable)
3 Sets
20 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
Back Extension (Weighted)
3 Sets
20 Reps
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
6
Hip Abductor (Machine)
3 Sets
20 Reps
7
Incline Bench Press (Barbell)
3 Sets
12 Reps
8
Landmine Twist
3 Sets
12 Reps
Day 3
1
Straight Leg Sit Up
3 Sets
20 Reps
2
Side-Lying Hip Raise
3 Sets
12 Reps
3
Push Up (Incline)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
20 Reps
5
Sumo Deadlift (Barbell)
3 Sets
20 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12 Reps
7
45-degree Side Bend
3 Sets
12 Reps
8
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
Day 1
1
Plank
1 Set
1 mins
2
Hip Thrust (Barbell)
3 Sets
20 Reps
3
Zercher Squat (Barbell)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Good Morning
3 Sets
12 Reps
6
Seated Row (Cable)
3 Sets
20 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
Back Extension (Weighted)
3 Sets
20 Reps
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
6
Hip Abductor (Machine)
3 Sets
20 Reps
7
Incline Bench Press (Barbell)
3 Sets
12 Reps
8
Landmine Twist
3 Sets
12 Reps
Day 3
1
Straight Leg Sit Up
3 Sets
20 Reps
2
Side-Lying Hip Raise
3 Sets
12 Reps
3
Push Up (Incline)
3 Sets
12 Reps
4
Hip Thrust (Barbell)
3 Sets
20 Reps
5
Sumo Deadlift (Barbell)
3 Sets
20 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12 Reps
7
45-degree Side Bend
3 Sets
12 Reps
8
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps