Strong Curves (Beginner)
By Bret Contreras & Kellie Davis · From Original Source
Booty-ful Beginnings, the 12-week beginner program from Bret Contreras and Kellie Davis's Strong Curves, built from the book's own training logs. Three 4-week phases move from bodyweight glute bridges and squats, through hip thrusts, goblet squats and kettlebell swings, to barbell hip thrusts, box squats and good mornings. Each A/B/C workout opens with a glute lift and an upper-body lift as a superset. Bodyweight lifts get harder phase by phase; every loaded lift adds reps through its range, then weight.
Free to use · auto progression, rest timers & PR tracking built in
What is Strong Curves (Beginner)?
Strong Curves is Bret Contreras and Kellie Davis's 2013 book of glute-focused training, and Booty-ful Beginnings is its twelve-week program for beginners. Durata builds it from Bret's own workout templates, the book's chapter 10 training logs, workout by workout. The twelve weeks are three 4-week phases, each with its own Workout A, B and C. The first is led by bodyweight glute bridges and squats, with dumbbell and barbell rowing, pressing and Romanian deadlifts beside them. The second brings in hip thrusts, goblet squats, walking lunges and kettlebell swings. The third moves to barbell hip thrusts, box squats, parallel squats and good mornings.
Every workout opens with a glute lift paired with an upper-body lift. A1 and A2 are a superset, done back to back, then B1 and B2; the book rests 30 to 90 seconds after each pair, and Durata sets 90. One more lift follows, then three short finishers: side lying abduction, clams or X-band walks, and two core lifts such as a plank, a crunch or a chop.
Is Strong Curves (Beginner) right for you?
Anyone whose first goal is building the glutes and lower body. The book is written for women, but nothing in the training depends on that. The first phase is mostly bodyweight, and the loaded lifts work in ranges of 8-12 and 10-20 reps. You need a gym with cables for the rows, pulldowns, chops and anti-rotation presses, a pull-up bar, a Swiss ball, a kettlebell, a mini band and a resistance band for the rotary hold and, in the last phase, the band-assisted chin-ups. If your priority is total-body strength numbers rather than the glutes, a standard novice barbell program fits better.
How progression works
Progression works on two levels. The bodyweight lifts have no weight to add: each phase's workouts make them harder, from glute bridges to bodyweight hip thrusts to barbell hip thrusts, and from bodyweight squats to goblet squats to the barbell. Every loaded lift runs double progression at the book's ranges: keep the weight and add reps, and once every set reaches the top of its range, add 2.5 kg (the kettlebell swing moves to the next bell). The book's own rule is to add a couple of reps or a little weight each week; it has no deload, so a miss keeps the weight. Timed holds with a range in the book (a plank of 20 to 120 seconds) start at the middle of it, and the note gives the range. Durata lays out all 36 sessions and moves each loaded lift's target for you.
Durata runs this progression for you — there are no percentages to work out, so each session's target carries over from what you logged last time and the weight moves when you hit or miss the prescribed reps.
Strong Curves (Beginner) — every set, every session
Week 13 sessions
Workout A — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridgesuperset A | 3×10–20 | — |
| Dumbbell Rowsuperset A | 3×8–12 | 1:30 |
| Squat (Bodyweight)superset B | 3×10–20 | — |
| Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Plank | 1:10 hold | 1:00 |
| Side Plank | 0:40 hold | 1:00 |
Workout B — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Glute Bridgesuperset A | 3×10–20 | — |
| Lat Pulldown (Cable)superset A | 3×8–12 | 1:30 |
| Step Upsuperset B | 3×10–20 | — |
| Overhead Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
| Oblique Crunch | 1×15–30 | 1:00 |
Workout C — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridgesuperset A | 3 × 1:00 steady | — |
| Seated Cable Row - V Grip (Cable)superset A | 3×8–12 | 1:30 |
| Squat (Bodyweight)superset B | 3×10–20 | — |
| Incline Bench Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Single Leg Romanian Deadlift (Bodyweight) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×10–20 | 1:00 |
| Plank | 0:20 hold | 1:00 |
| Woodchopper (Cable) | 1×10 | 1:00 |
Week 23 sessions
Workout A — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridgesuperset A | 3×10–20 | — |
| Dumbbell Rowsuperset A | 3×8–12 | 1:30 |
| Squat (Bodyweight)superset B | 3×10–20 | — |
| Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Plank | 1:10 hold | 1:00 |
| Side Plank | 0:40 hold | 1:00 |
Workout B — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Glute Bridgesuperset A | 3×10–20 | — |
| Lat Pulldown (Cable)superset A | 3×8–12 | 1:30 |
| Step Upsuperset B | 3×10–20 | — |
| Overhead Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
| Oblique Crunch | 1×15–30 | 1:00 |
Workout C — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridgesuperset A | 3 × 1:00 steady | — |
| Seated Cable Row - V Grip (Cable)superset A | 3×8–12 | 1:30 |
| Squat (Bodyweight)superset B | 3×10–20 | — |
| Incline Bench Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Single Leg Romanian Deadlift (Bodyweight) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×10–20 | 1:00 |
| Plank | 0:20 hold | 1:00 |
| Woodchopper (Cable) | 1×10 | 1:00 |
Week 33 sessions
Workout A — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridgesuperset A | 3×10–20 | — |
| Dumbbell Rowsuperset A | 3×8–12 | 1:30 |
| Squat (Bodyweight)superset B | 3×10–20 | — |
| Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Plank | 1:10 hold | 1:00 |
| Side Plank | 0:40 hold | 1:00 |
Workout B — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Glute Bridgesuperset A | 3×10–20 | — |
| Lat Pulldown (Cable)superset A | 3×8–12 | 1:30 |
| Step Upsuperset B | 3×10–20 | — |
| Overhead Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
| Oblique Crunch | 1×15–30 | 1:00 |
Workout C — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridgesuperset A | 3 × 1:00 steady | — |
| Seated Cable Row - V Grip (Cable)superset A | 3×8–12 | 1:30 |
| Squat (Bodyweight)superset B | 3×10–20 | — |
| Incline Bench Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Single Leg Romanian Deadlift (Bodyweight) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×10–20 | 1:00 |
| Plank | 0:20 hold | 1:00 |
| Woodchopper (Cable) | 1×10 | 1:00 |
Week 43 sessions
Workout A — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridgesuperset A | 3×10–20 | — |
| Dumbbell Rowsuperset A | 3×8–12 | 1:30 |
| Squat (Bodyweight)superset B | 3×10–20 | — |
| Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Plank | 1:10 hold | 1:00 |
| Side Plank | 0:40 hold | 1:00 |
Workout B — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Glute Bridgesuperset A | 3×10–20 | — |
| Lat Pulldown (Cable)superset A | 3×8–12 | 1:30 |
| Step Upsuperset B | 3×10–20 | — |
| Overhead Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
| Oblique Crunch | 1×15–30 | 1:00 |
Workout C — Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridgesuperset A | 3 × 1:00 steady | — |
| Seated Cable Row - V Grip (Cable)superset A | 3×8–12 | 1:30 |
| Squat (Bodyweight)superset B | 3×10–20 | — |
| Incline Bench Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Single Leg Romanian Deadlift (Bodyweight) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×10–20 | 1:00 |
| Plank | 0:20 hold | 1:00 |
| Woodchopper (Cable) | 1×10 | 1:00 |
Week 53 sessions
Workout A — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrustsuperset A | 3×10–20 | — |
| Single Arm Cable Rowsuperset A | 3×8–12 | 1:30 |
| Goblet Squatsuperset B | 3×10–20 | — |
| Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Plank | 0:40 hold | 1:00 |
| Side Plank | 0:40 hold | 1:00 |
Workout B — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Glute Bridgesuperset A | 3×10–20 | — |
| Chin Upsuperset A | 3×3 | 1:30 |
| Walking Lungesuperset B | 3×20–40 | — |
| Overhead Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Reverse Hyperextension | 3×10–20 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Crunch (Stability Ball) | 1×15–30 | 1:00 |
| Oblique Crunch | 1×15–30 | 1:00 |
Workout C — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrustsuperset A | 3×10–20 | — |
| Inverted Rowsuperset A | 3×8–12 | 1:30 |
| Goblet Squatsuperset B | 3×10–20 | — |
| Bench Press - Close Grip (Barbell)superset B | 3×8–12 | 1:30 |
| Kettlebell Swing | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Sit Up | 1×15–30 | 1:00 |
| Pallof Press (Band) | 1×1 | 1:00 |
Week 63 sessions
Workout A — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrustsuperset A | 3×10–20 | — |
| Single Arm Cable Rowsuperset A | 3×8–12 | 1:30 |
| Goblet Squatsuperset B | 3×10–20 | — |
| Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Plank | 0:40 hold | 1:00 |
| Side Plank | 0:40 hold | 1:00 |
Workout B — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Glute Bridgesuperset A | 3×10–20 | — |
| Chin Upsuperset A | 3×3 | 1:30 |
| Walking Lungesuperset B | 3×20–40 | — |
| Overhead Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Reverse Hyperextension | 3×10–20 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Crunch (Stability Ball) | 1×15–30 | 1:00 |
| Oblique Crunch | 1×15–30 | 1:00 |
Workout C — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrustsuperset A | 3×10–20 | — |
| Inverted Rowsuperset A | 3×8–12 | 1:30 |
| Goblet Squatsuperset B | 3×10–20 | — |
| Bench Press - Close Grip (Barbell)superset B | 3×8–12 | 1:30 |
| Kettlebell Swing | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Sit Up | 1×15–30 | 1:00 |
| Pallof Press (Band) | 1×1 | 1:00 |
Week 73 sessions
Workout A — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrustsuperset A | 3×10–20 | — |
| Single Arm Cable Rowsuperset A | 3×8–12 | 1:30 |
| Goblet Squatsuperset B | 3×10–20 | — |
| Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Plank | 0:40 hold | 1:00 |
| Side Plank | 0:40 hold | 1:00 |
Workout B — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Glute Bridgesuperset A | 3×10–20 | — |
| Chin Upsuperset A | 3×3 | 1:30 |
| Walking Lungesuperset B | 3×20–40 | — |
| Overhead Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Reverse Hyperextension | 3×10–20 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Crunch (Stability Ball) | 1×15–30 | 1:00 |
| Oblique Crunch | 1×15–30 | 1:00 |
Workout C — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrustsuperset A | 3×10–20 | — |
| Inverted Rowsuperset A | 3×8–12 | 1:30 |
| Goblet Squatsuperset B | 3×10–20 | — |
| Bench Press - Close Grip (Barbell)superset B | 3×8–12 | 1:30 |
| Kettlebell Swing | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Sit Up | 1×15–30 | 1:00 |
| Pallof Press (Band) | 1×1 | 1:00 |
Week 83 sessions
Workout A — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrustsuperset A | 3×10–20 | — |
| Single Arm Cable Rowsuperset A | 3×8–12 | 1:30 |
| Goblet Squatsuperset B | 3×10–20 | — |
| Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Plank | 0:40 hold | 1:00 |
| Side Plank | 0:40 hold | 1:00 |
Workout B — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Glute Bridgesuperset A | 3×10–20 | — |
| Chin Upsuperset A | 3×3 | 1:30 |
| Walking Lungesuperset B | 3×20–40 | — |
| Overhead Press (Dumbbell)superset B | 3×8–12 | 1:30 |
| Reverse Hyperextension | 3×10–20 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Crunch (Stability Ball) | 1×15–30 | 1:00 |
| Oblique Crunch | 1×15–30 | 1:00 |
Workout C — Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrustsuperset A | 3×10–20 | — |
| Inverted Rowsuperset A | 3×8–12 | 1:30 |
| Goblet Squatsuperset B | 3×10–20 | — |
| Bench Press - Close Grip (Barbell)superset B | 3×8–12 | 1:30 |
| Kettlebell Swing | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Sit Up | 1×15–30 | 1:00 |
| Pallof Press (Band) | 1×1 | 1:00 |
Week 93 sessions
Workout A — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell)superset A | 3×10–20 | — |
| Bent Over Row (Dumbbell)superset A | 3×8–12 | 1:30 |
| Box Squat (Barbell)superset B | 3×10–20 | — |
| Push Upsuperset B | 3×3–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Crunch (Stability Ball) | 1×15–30 | 1:00 |
| Cable Core Pallof Press | 1×10–15 | 1:00 |
Workout B — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Hip Thrustsuperset A | 3×10–20 | — |
| Chin Up (Band Assisted)superset A | 3×1–5 | 1:30 |
| Bulgarian Split Squat (Bodyweight)superset B | 3×10–20 | — |
| Standing Military Press (Barbell)superset B | 3×8–12 | 1:30 |
| Good Morning (Barbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Plank | 1:30 hold | 1:00 |
| Side Bend (Dumbbell) | 1×15–30 | 1:00 |
Workout C — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell)superset A | 3×8–15 | — |
| Chest Supported Incline Row (Dumbbell)superset A | 3×8–12 | 1:30 |
| Squat (Barbell)superset B | 3×10–20 | — |
| Incline Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–30 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Hanging Leg Raise | 1×10–20 | 1:00 |
| Woodchopper (Cable) | 1×10–15 | 1:00 |
Week 103 sessions
Workout A — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell)superset A | 3×10–20 | — |
| Bent Over Row (Dumbbell)superset A | 3×8–12 | 1:30 |
| Box Squat (Barbell)superset B | 3×10–20 | — |
| Push Upsuperset B | 3×3–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Crunch (Stability Ball) | 1×15–30 | 1:00 |
| Cable Core Pallof Press | 1×10–15 | 1:00 |
Workout B — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Hip Thrustsuperset A | 3×10–20 | — |
| Chin Up (Band Assisted)superset A | 3×1–5 | 1:30 |
| Bulgarian Split Squat (Bodyweight)superset B | 3×10–20 | — |
| Standing Military Press (Barbell)superset B | 3×8–12 | 1:30 |
| Good Morning (Barbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Plank | 1:30 hold | 1:00 |
| Side Bend (Dumbbell) | 1×15–30 | 1:00 |
Workout C — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell)superset A | 3×8–15 | — |
| Chest Supported Incline Row (Dumbbell)superset A | 3×8–12 | 1:30 |
| Squat (Barbell)superset B | 3×10–20 | — |
| Incline Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–30 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Hanging Leg Raise | 1×10–20 | 1:00 |
| Woodchopper (Cable) | 1×10–15 | 1:00 |
Week 113 sessions
Workout A — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell)superset A | 3×10–20 | — |
| Bent Over Row (Dumbbell)superset A | 3×8–12 | 1:30 |
| Box Squat (Barbell)superset B | 3×10–20 | — |
| Push Upsuperset B | 3×3–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Crunch (Stability Ball) | 1×15–30 | 1:00 |
| Cable Core Pallof Press | 1×10–15 | 1:00 |
Workout B — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Hip Thrustsuperset A | 3×10–20 | — |
| Chin Up (Band Assisted)superset A | 3×1–5 | 1:30 |
| Bulgarian Split Squat (Bodyweight)superset B | 3×10–20 | — |
| Standing Military Press (Barbell)superset B | 3×8–12 | 1:30 |
| Good Morning (Barbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Plank | 1:30 hold | 1:00 |
| Side Bend (Dumbbell) | 1×15–30 | 1:00 |
Workout C — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell)superset A | 3×8–15 | — |
| Chest Supported Incline Row (Dumbbell)superset A | 3×8–12 | 1:30 |
| Squat (Barbell)superset B | 3×10–20 | — |
| Incline Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–30 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Hanging Leg Raise | 1×10–20 | 1:00 |
| Woodchopper (Cable) | 1×10–15 | 1:00 |
Week 123 sessions
Workout A — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell)superset A | 3×10–20 | — |
| Bent Over Row (Dumbbell)superset A | 3×8–12 | 1:30 |
| Box Squat (Barbell)superset B | 3×10–20 | — |
| Push Upsuperset B | 3×3–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Lateral Leg Raises | 1×15–30 | 1:00 |
| Crunch (Stability Ball) | 1×15–30 | 1:00 |
| Cable Core Pallof Press | 1×10–15 | 1:00 |
Workout B — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Single Leg Hip Thrustsuperset A | 3×10–20 | — |
| Chin Up (Band Assisted)superset A | 3×1–5 | 1:30 |
| Bulgarian Split Squat (Bodyweight)superset B | 3×10–20 | — |
| Standing Military Press (Barbell)superset B | 3×8–12 | 1:30 |
| Good Morning (Barbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Plank | 1:30 hold | 1:00 |
| Side Bend (Dumbbell) | 1×15–30 | 1:00 |
Workout C — Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell)superset A | 3×8–15 | — |
| Chest Supported Incline Row (Dumbbell)superset A | 3×8–12 | 1:30 |
| Squat (Barbell)superset B | 3×10–20 | — |
| Incline Bench Press (Barbell)superset B | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–30 | 1:30 |
| Clamshell | 1×15–30 | 1:00 |
| Hanging Leg Raise | 1×10–20 | 1:00 |
| Woodchopper (Cable) | 1×10–15 | 1:00 |
Strong Curves (Beginner) — common questions
What equipment does Strong Curves need?
A barbell with a bench and a box, dumbbells, a kettlebell, a cable stack with a rope, a pull-up bar, a Swiss ball, a mini band for the X-band walks and a resistance band for the rotary hold and the band-assisted chin-ups. A commercial gym covers all of it.
Do I train glutes every workout?
Yes. Every workout opens with a bridge or a hip thrust, and most finish with side lying abduction, clams or X-band walks. The hip thrust itself arrives in the second phase, bodyweight first, and becomes a barbell lift in the third.
Is Strong Curves only for women?
No. The book is written for women, but the training is glute-led full-body work: squat, hinge, thrust, push and pull. Any lifter can run it as written.
How long does a workout take?
About 30–40 minutes. Each workout has eight lifts: two supersets, then one more lift and three short finishers. Go straight from A1 into A2 and rest 90 seconds after the pair; the same for B1 and B2.
What comes after Booty-ful Beginnings?
The book's next program is Gluteal Goddess, its twelve-week program for advanced lifters.
Is there an app that runs Strong Curves (Beginner) for you?
Yes. Durata runs Strong Curves (Beginner) as written, free: the 3-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Strong Curves — Bret Contreras & Kellie Davis (Victory Belt, 2013)
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Strong Curves (Beginner) in Durata
Automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
