Program Description
Bret Contreras’s famous glute building program
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 22, 2023 07:54
- Last EditedJul 08, 2025 06:03
Summary
Unleash your inner strength with the **Strong Curves: Gluteal Goddess** program, a comprehensive 12-week journey designed to sculpt and strengthen your glutes while enhancing overall body strength. Committing just three days a week, you'll engage in targeted supersets that combine powerful exercises like the Glute Bridge and Romanian Deadlift, ensuring maximum muscle activation and growth. This program is perfect for anyone ready to elevate their training routine and achieve a balanced, strong physique. Get ready to feel empowered and see transformative results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
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
1A
Glute Bridge (Barbell)
3
20 reps
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Box Squat (Barbell)
3
5 reps
-
2B
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Glute Kickback (Cable)
1
20 reps
-
5
Plank
1
1 mins
-
6
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Barbell)
3
20 reps
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Box Squat (Barbell)
3
5 reps
-
2B
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Glute Kickback (Cable)
1
20 reps
-
5
Plank
1
1 mins
-
6
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Barbell)
3
20 reps
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Box Squat (Barbell)
3
5 reps
-
2B
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Glute Kickback (Cable)
1
20 reps
-
5
Plank
1
1 mins
-
6
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Barbell)
3
20 reps
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Box Squat (Barbell)
3
5 reps
-
2B
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Glute Kickback (Cable)
1
20 reps
-
5
Plank
1
1 mins
-
6
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Hip Thrust (Barbell)
3
3-8 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Bench Press (Barbell)
3
3-8 reps
-
3
Good Morning
3
8-12 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Ab Wheel
1
8-20 reps
-
6
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Hip Thrust (Barbell)
3
3-8 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Bench Press (Barbell)
3
3-8 reps
-
3
Good Morning
3
8-12 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Ab Wheel
1
8-20 reps
-
6
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Hip Thrust (Barbell)
3
3-8 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Bench Press (Barbell)
3
3-8 reps
-
3
Good Morning
3
8-12 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Ab Wheel
1
8-20 reps
-
6
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Hip Thrust (Barbell)
3
3-8 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Bench Press (Barbell)
3
3-8 reps
-
3
Good Morning
3
8-12 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Ab Wheel
1
8-20 reps
-
6
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
6-12 reps
-
1B
Hip Thrust (Barbell)
3
9 reps
-
2A
Bodyweight Feet Elevated Pike Push-up
3
5-20 reps
-
2B
Zercher Squat (Barbell)
3
5-20 reps
-
3
Sumo Deadlift (Barbell)
3
6-12 reps
-
4
Standing March (Bands)
1
20 reps
-
5
Prisoner Swiss Ball Crunch
1
20 reps
-
6
Hollow Hold
1
15 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
6-12 reps
-
1B
Hip Thrust (Barbell)
3
9 reps
-
2A
Bodyweight Feet Elevated Pike Push-up
3
5-20 reps
-
2B
Zercher Squat (Barbell)
3
5-20 reps
-
3
Sumo Deadlift (Barbell)
3
6-12 reps
-
4
Standing March (Bands)
1
20 reps
-
5
Prisoner Swiss Ball Crunch
1
20 reps
-
6
Hollow Hold
1
15 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
6-12 reps
-
1B
Hip Thrust (Barbell)
3
9 reps
-
2A
Bodyweight Feet Elevated Pike Push-up
3
5-20 reps
-
2B
Zercher Squat (Barbell)
3
5-20 reps
-
3
Sumo Deadlift (Barbell)
3
6-12 reps
-
4
Standing March (Bands)
1
20 reps
-
5
Prisoner Swiss Ball Crunch
1
20 reps
-
6
Hollow Hold
1
15 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
6-12 reps
-
1B
Hip Thrust (Barbell)
3
9 reps
-
2A
Bodyweight Feet Elevated Pike Push-up
3
5-20 reps
-
2B
Zercher Squat (Barbell)
3
5-20 reps
-
3
Sumo Deadlift (Barbell)
3
6-12 reps
-
4
Standing March (Bands)
1
20 reps
-
5
Prisoner Swiss Ball Crunch
1
20 reps
-
6
Hollow Hold
1
15 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8 reps
-
1B
Chin-Up (Assisted)
1
-
2A
Step-Up (Weighted)
3
10 reps
-
2B
Military Press (Barbell)
3
8 reps
-
3
Back Extension
2
12 reps
-
4
Hip Abduction (Band)
1
20 reps
-
5
Sit Up
1
20 reps
-
6
Side Bend (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8 reps
-
1B
Chin-Up (Assisted)
1
-
2A
Step-Up (Weighted)
3
10 reps
-
2B
Military Press (Barbell)
3
8 reps
-
3
Back Extension
2
12 reps
-
4
Hip Abduction (Band)
1
20 reps
-
5
Sit Up
1
20 reps
-
6
Side Bend (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8 reps
-
1B
Chin-Up (Assisted)
1
-
2A
Step-Up (Weighted)
3
10 reps
-
2B
Military Press (Barbell)
3
8 reps
-
3
Back Extension
2
12 reps
-
4
Hip Abduction (Band)
1
20 reps
-
5
Sit Up
1
20 reps
-
6
Side Bend (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8 reps
-
1B
Chin-Up (Assisted)
1
-
2A
Step-Up (Weighted)
3
10 reps
-
2B
Military Press (Barbell)
3
8 reps
-
3
Back Extension
2
12 reps
-
4
Hip Abduction (Band)
1
20 reps
-
5
Sit Up
1
20 reps
-
6
Side Bend (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8-20 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
-
2A
Walking Lunge (Dumbbell)
3
20 reps
-
2B
Push Press (Barbell)
3
6 reps
-
3
Back Extension
2
20 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8-20 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
-
2A
Walking Lunge (Dumbbell)
3
20 reps
-
2B
Push Press (Barbell)
3
6 reps
-
3
Back Extension
2
20 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8-20 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
-
2A
Walking Lunge (Dumbbell)
3
20 reps
-
2B
Push Press (Barbell)
3
6 reps
-
3
Back Extension
2
20 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8-20 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
-
2A
Walking Lunge (Dumbbell)
3
20 reps
-
2B
Push Press (Barbell)
3
6 reps
-
3
Back Extension
2
20 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
2-30 reps
-
1B
Pull-Up (Bodyweight)
3
1-3 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Hip Abduction (Band)
1
8-15 reps
-
5
V-Up
1
8-15 reps
-
6
Cable Crunch
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
2-30 reps
-
1B
Pull-Up (Bodyweight)
3
1-3 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Hip Abduction (Band)
1
8-15 reps
-
5
V-Up
1
8-15 reps
-
6
Cable Crunch
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
2-30 reps
-
1B
Pull-Up (Bodyweight)
3
1-3 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Hip Abduction (Band)
1
8-15 reps
-
5
V-Up
1
8-15 reps
-
6
Cable Crunch
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
2-30 reps
-
1B
Pull-Up (Bodyweight)
3
1-3 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Hip Abduction (Band)
1
8-15 reps
-
5
V-Up
1
8-15 reps
-
6
Cable Crunch
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
20 reps
-
1B
Single Arm Row (Cable)
3
8 reps
-
2A
Goblet Squat
3
5 reps
-
2B
Bench Press (Dumbbell)
3
8 reps
-
3
Pull Through (Cable)
3
8 reps
-
4
Double Quadruped Transverse Hip Abduction
1
10 reps
-
5
Turkish Get Up
1
5 reps
-
6
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
20 reps
-
1B
Single Arm Row (Cable)
3
8 reps
-
2A
Goblet Squat
3
5 reps
-
2B
Bench Press (Dumbbell)
3
8 reps
-
3
Pull Through (Cable)
3
8 reps
-
4
Double Quadruped Transverse Hip Abduction
1
10 reps
-
5
Turkish Get Up
1
5 reps
-
6
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
20 reps
-
1B
Single Arm Row (Cable)
3
8 reps
-
2A
Goblet Squat
3
5 reps
-
2B
Bench Press (Dumbbell)
3
8 reps
-
3
Pull Through (Cable)
3
8 reps
-
4
Double Quadruped Transverse Hip Abduction
1
10 reps
-
5
Turkish Get Up
1
5 reps
-
6
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
20 reps
-
1B
Single Arm Row (Cable)
3
8 reps
-
2A
Goblet Squat
3
5 reps
-
2B
Bench Press (Dumbbell)
3
8 reps
-
3
Pull Through (Cable)
3
8 reps
-
4
Double Quadruped Transverse Hip Abduction
1
10 reps
-
5
Turkish Get Up
1
5 reps
-
6
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
0.5-1 mins
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3A
Skater Hop
3
8 reps
-
3B
Narrow Push Up
3
5-15 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Double Quadruped Transverse Hip Abduction
1
10-30 reps
-
6
Sit Up
1
10-20 reps
-
7
Side Bend (Dumbbell)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
0.5-1 mins
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3A
Skater Hop
3
8 reps
-
3B
Narrow Push Up
3
5-15 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Double Quadruped Transverse Hip Abduction
1
10-30 reps
-
6
Sit Up
1
10-20 reps
-
7
Side Bend (Dumbbell)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
0.5-1 mins
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3A
Skater Hop
3
8 reps
-
3B
Narrow Push Up
3
5-15 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Double Quadruped Transverse Hip Abduction
1
10-30 reps
-
6
Sit Up
1
10-20 reps
-
7
Side Bend (Dumbbell)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
0.5-1 mins
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3A
Skater Hop
3
8 reps
-
3B
Narrow Push Up
3
5-15 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Double Quadruped Transverse Hip Abduction
1
10-30 reps
-
6
Sit Up
1
10-20 reps
-
7
Side Bend (Dumbbell)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-12 reps
-
2A
Step-Up (Weighted)
1
-
2B
Military Press (Barbell)
3
8-12 reps
-
3
Back Extension
3
8-15 reps
-
4
Double Quadruped Transverse Hip Abduction
1
1-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-12 reps
-
2A
Step-Up (Weighted)
1
-
2B
Military Press (Barbell)
3
8-12 reps
-
3
Back Extension
3
8-15 reps
-
4
Double Quadruped Transverse Hip Abduction
1
1-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-12 reps
-
2A
Step-Up (Weighted)
1
-
2B
Military Press (Barbell)
3
8-12 reps
-
3
Back Extension
3
8-15 reps
-
4
Double Quadruped Transverse Hip Abduction
1
1-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-12 reps
-
2A
Step-Up (Weighted)
1
-
2B
Military Press (Barbell)
3
8-12 reps
-
3
Back Extension
3
8-15 reps
-
4
Double Quadruped Transverse Hip Abduction
1
1-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Glute Bridge (Barbell)3 Sets
20 Reps
-
1B
Single Arm Row (Dumbbell)3 Sets
8 Reps
-
2A
Box Squat (Barbell)3 Sets
5 Reps
-
2B
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
5 Reps
-
4
Glute Kickback (Cable)1 Set
20 Reps
-
5
Plank1 Set
1 mins
-
6
Side Plank1 Set
1 mins
-
Day 2
1A
Single Leg Hip Thrust3 Sets
8 Reps
-
1B
Chin-Up (Assisted)1 Set
-
2A
Step-Up (Weighted)3 Sets
10 Reps
-
2B
Military Press (Barbell)3 Sets
8 Reps
-
3
Back Extension2 Sets
12 Reps
-
4
Hip Abduction (Band)1 Set
20 Reps
-
5
Sit Up1 Set
20 Reps
-
6
Side Bend (Dumbbell)1 Set
20 Reps
-
Day 3
1A
Hip Thrust (Barbell)3 Sets
20 Reps
-
1B
Single Arm Row (Cable)3 Sets
8 Reps
-
2A
Goblet Squat3 Sets
5 Reps
-
2B
Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Pull Through (Cable)3 Sets
8 Reps
-
4
Double Quadruped Transverse Hip Abduction1 Set
10 Reps
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5
Turkish Get Up1 Set
5 Reps
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6
Half Kneeling Arnold Press (Dumbbell)1 Set
8 Reps
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