Hypertrophy · Aesthetics
Strong Curves (Beginner)
Bret Contreras's Bootyful Beginnings, the book's full 12-week beginner curriculum. Three 4-week phases build from bodyweight glute bridges and box squats, through hip thrusts, kettlebells and single-leg work, to full barbell hip thrusts and squats. Three A/B/C sessions a week train the glutes every time from a different angle. Bodyweight moves progress into harder variations phase by phase; every loaded lift adds reps through its range, then weight.
Beginner
3 days/week
12-week plan
~40–50 min/session
Free during beta · auto progression, rest timers & PR tracking built in
Overview
What is Strong Curves (Beginner)?
Strong Curves is the program that put the barbell hip thrust on the map. Written by Bret Contreras — "the Glute Guy", the researcher who has spent a career measuring glute activation — with Glen Cordoza in 2013, it flips the usual template priority: the glutes lead, and everything else supports. Bootyful Beginnings runs the book's full 12 weeks in three 4-week phases: the first is led by bodyweight glute bridges and box squats while light loaded rowing, pressing and hinging build the base; the second brings in hip thrusts, kettlebell swings, goblet squats and single-leg work; the third graduates to barbell hip thrusts, box squats, full squats and good mornings. Three A/B/C workouts a week open with glute work every single time.
The rotation matters: across each week the glutes get trained through every job they do — bridging and thrusting for heavy hip extension, RDLs and good mornings for stretched-position hinging, step-ups, lunges and split squats for single-leg stability, and band walks, abduction and twist work to finish. The exercises step up phase by phase, which is the book's real progression engine: master the easy version, earn the harder one.
Who it's for
Is Strong Curves (Beginner) right for you?
Anyone whose first goal is building the glutes and lower body — the book was written for women, but the programming is just good lower-body hypertrophy training and works for anyone. It assumes no barbell history: the loads start light and the 10–12 rep range is forgiving while you learn the hinge and thrust patterns. You will want a real gym for Workout C's cables and machines, though Durata's smart exercise swap can substitute band or dumbbell versions if you train at home. If your priority is total-body strength numbers rather than lower-body shape, a standard novice barbell program fits better.
Progression
How progression works
Progression works on two levels, exactly as the book writes it. Bodyweight moves progress by phase — bridges become single-leg bridges become barbell hip thrusts — while every loaded lift runs double progression at the book's ranges: keep the weight, add reps through the range (10–20 on the glute and hinge work, 8–12 on pressing and rowing), and once every set tops out, add 2.5 kg and drop back. Planks and burnout sets progress by time and reps. Durata lays out all 36 sessions phase by phase and moves each loaded lift's target automatically, so the program runs itself from the book's rules.
Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
The program
Strong Curves (Beginner) — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 13 sessions
Workout A — Phase 1
Monday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Glute Bridge | 3×10–20 | 1:30 |
| Dumbbell Row | 3×8–12 | 1:30 |
| Squat (Bodyweight) | 1×10–20 2×10–20 | 1:30 |
| Bench Press (Barbell) | 3×8–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Plank | 0:45 hold | 1:00 |
Workout B — Phase 1
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Glute Bridge | 3×10–20 | 1:30 |
| Lat Pulldown (Cable) | 3×8–12 | 1:30 |
| Step Up | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
Workout C — Phase 1
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Glute Bridge | 1:00 Glute march pattern: bridge up and march the feet, or hold the bridge — 60 seconds. 2 × 1:00 steady | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 1:30 |
| Squat (Bodyweight) | 3×10–20 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×8–12 | 1:30 |
| Single Leg Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×10–20 | 1:00 |
Week 23 sessions
Workout A — Phase 1
Monday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Glute Bridge | 3×10–20 | 1:30 |
| Dumbbell Row | 3×8–12 | 1:30 |
| Squat (Bodyweight) | 1×10–20 2×10–20 | 1:30 |
| Bench Press (Barbell) | 3×8–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Plank | 0:45 hold | 1:00 |
Workout B — Phase 1
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Glute Bridge | 3×10–20 | 1:30 |
| Lat Pulldown (Cable) | 3×8–12 | 1:30 |
| Step Up | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
Workout C — Phase 1
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Glute Bridge | 1:00 Glute march pattern: bridge up and march the feet, or hold the bridge — 60 seconds. 2 × 1:00 steady | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 1:30 |
| Squat (Bodyweight) | 3×10–20 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×8–12 | 1:30 |
| Single Leg Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×10–20 | 1:00 |
Week 33 sessions
Workout A — Phase 1
Monday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Glute Bridge | 3×10–20 | 1:30 |
| Dumbbell Row | 3×8–12 | 1:30 |
| Squat (Bodyweight) | 1×10–20 2×10–20 | 1:30 |
| Bench Press (Barbell) | 3×8–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Plank | 0:45 hold | 1:00 |
Workout B — Phase 1
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Glute Bridge | 3×10–20 | 1:30 |
| Lat Pulldown (Cable) | 3×8–12 | 1:30 |
| Step Up | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
Workout C — Phase 1
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Glute Bridge | 1:00 Glute march pattern: bridge up and march the feet, or hold the bridge — 60 seconds. 2 × 1:00 steady | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 1:30 |
| Squat (Bodyweight) | 3×10–20 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×8–12 | 1:30 |
| Single Leg Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×10–20 | 1:00 |
Week 43 sessions
Workout A — Phase 1
Monday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Glute Bridge | 3×10–20 | 1:30 |
| Dumbbell Row | 3×8–12 | 1:30 |
| Squat (Bodyweight) | 1×10–20 2×10–20 | 1:30 |
| Bench Press (Barbell) | 3×8–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Plank | 0:45 hold | 1:00 |
Workout B — Phase 1
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Glute Bridge | 3×10–20 | 1:30 |
| Lat Pulldown (Cable) | 3×8–12 | 1:30 |
| Step Up | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
Workout C — Phase 1
Friday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Glute Bridge | 1:00 Glute march pattern: bridge up and march the feet, or hold the bridge — 60 seconds. 2 × 1:00 steady | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 1:30 |
| Squat (Bodyweight) | 3×10–20 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×8–12 | 1:30 |
| Single Leg Romanian Deadlift (Dumbbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×10–20 | 1:00 |
Week 53 sessions
Workout A — Phase 2
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust | 3×10–20 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 1:30 |
| Step Up | 3×10–20 | 1:30 |
| Bench Press (Barbell) | 3×8–12 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Plank | 0:45 hold | 45s |
| Side Plank | 0:45 hold | 45s |
Workout B — Phase 2
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Glute Bridge | 1×10–20 2×10–20 | 1:30 |
| Chin Up (Assisted) | 1×3–5 2×3–5 | 1:30 |
| Reverse Lunge (Dumbbell) | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Reverse Hyperextension | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
Workout C — Phase 2
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust | 3×10–20 | 1:30 |
| Inverted Row | 3×8–12 | 1:30 |
| Goblet Squat | 3×10–20 | 1:30 |
| Bench Press - Close Grip (Barbell) | 3×8–12 | 1:30 |
| Kettlebell Swing | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Sit Up | 1×15–30 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Week 63 sessions
Workout A — Phase 2
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust | 3×10–20 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 1:30 |
| Step Up | 3×10–20 | 1:30 |
| Bench Press (Barbell) | 3×8–12 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Plank | 0:45 hold | 45s |
| Side Plank | 0:45 hold | 45s |
Workout B — Phase 2
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Glute Bridge | 1×10–20 2×10–20 | 1:30 |
| Chin Up (Assisted) | 1×3–5 2×3–5 | 1:30 |
| Reverse Lunge (Dumbbell) | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Reverse Hyperextension | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
Workout C — Phase 2
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust | 3×10–20 | 1:30 |
| Inverted Row | 3×8–12 | 1:30 |
| Goblet Squat | 3×10–20 | 1:30 |
| Bench Press - Close Grip (Barbell) | 3×8–12 | 1:30 |
| Kettlebell Swing | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Sit Up | 1×15–30 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Week 73 sessions
Workout A — Phase 2
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust | 3×10–20 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 1:30 |
| Step Up | 3×10–20 | 1:30 |
| Bench Press (Barbell) | 3×8–12 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Plank | 0:45 hold | 45s |
| Side Plank | 0:45 hold | 45s |
Workout B — Phase 2
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Glute Bridge | 1×10–20 2×10–20 | 1:30 |
| Chin Up (Assisted) | 1×3–5 2×3–5 | 1:30 |
| Reverse Lunge (Dumbbell) | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Reverse Hyperextension | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
Workout C — Phase 2
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust | 3×10–20 | 1:30 |
| Inverted Row | 3×8–12 | 1:30 |
| Goblet Squat | 3×10–20 | 1:30 |
| Bench Press - Close Grip (Barbell) | 3×8–12 | 1:30 |
| Kettlebell Swing | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Sit Up | 1×15–30 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Week 83 sessions
Workout A — Phase 2
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust | 3×10–20 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 1:30 |
| Step Up | 3×10–20 | 1:30 |
| Bench Press (Barbell) | 3×8–12 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Plank | 0:45 hold | 45s |
| Side Plank | 0:45 hold | 45s |
Workout B — Phase 2
Wednesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Glute Bridge | 1×10–20 2×10–20 | 1:30 |
| Chin Up (Assisted) | 1×3–5 2×3–5 | 1:30 |
| Reverse Lunge (Dumbbell) | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Reverse Hyperextension | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
Workout C — Phase 2
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust | 3×10–20 | 1:30 |
| Inverted Row | 3×8–12 | 1:30 |
| Goblet Squat | 3×10–20 | 1:30 |
| Bench Press - Close Grip (Barbell) | 3×8–12 | 1:30 |
| Kettlebell Swing | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Sit Up | 1×15–30 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Week 93 sessions
Workout A — Phase 3
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust (Barbell) | 3×10–20 | 1:30 |
| Bent Over Row (Dumbbell) | 3×8–12 | 1:30 |
| Box Squat (Barbell) | 3×10–20 | 1:30 |
| Push Up | 3×3–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Workout B — Phase 3
Wednesday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Hip Thrust | 3×10–20 | 1:30 |
| Chin Up | 3×1–5 | 1:30 |
| Bulgarian Split Squat | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Good Morning (Barbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Plank | 1:00 hold | 45s |
| Russian Twist (Weighted) | 1×15–30 | 1:00 |
Workout C — Phase 3
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust (Barbell) | 1×8–15 2×8–15 | 1:30 |
| Chest Supported Incline Row (Dumbbell) | 3×8–12 | 1:30 |
| Squat (Barbell) | 3×10–20 | 1:30 |
| Incline Bench Press (Barbell) | 3×3–10 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Hanging Leg Raise | 1×10–20 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Week 103 sessions
Workout A — Phase 3
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust (Barbell) | 3×10–20 | 1:30 |
| Bent Over Row (Dumbbell) | 3×8–12 | 1:30 |
| Box Squat (Barbell) | 3×10–20 | 1:30 |
| Push Up | 3×3–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Workout B — Phase 3
Wednesday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Hip Thrust | 3×10–20 | 1:30 |
| Chin Up | 3×1–5 | 1:30 |
| Bulgarian Split Squat | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Good Morning (Barbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Plank | 1:00 hold | 45s |
| Russian Twist (Weighted) | 1×15–30 | 1:00 |
Workout C — Phase 3
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust (Barbell) | 1×8–15 2×8–15 | 1:30 |
| Chest Supported Incline Row (Dumbbell) | 3×8–12 | 1:30 |
| Squat (Barbell) | 3×10–20 | 1:30 |
| Incline Bench Press (Barbell) | 3×3–10 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Hanging Leg Raise | 1×10–20 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Week 113 sessions
Workout A — Phase 3
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust (Barbell) | 3×10–20 | 1:30 |
| Bent Over Row (Dumbbell) | 3×8–12 | 1:30 |
| Box Squat (Barbell) | 3×10–20 | 1:30 |
| Push Up | 3×3–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Workout B — Phase 3
Wednesday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Hip Thrust | 3×10–20 | 1:30 |
| Chin Up | 3×1–5 | 1:30 |
| Bulgarian Split Squat | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Good Morning (Barbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Plank | 1:00 hold | 45s |
| Russian Twist (Weighted) | 1×15–30 | 1:00 |
Workout C — Phase 3
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust (Barbell) | 1×8–15 2×8–15 | 1:30 |
| Chest Supported Incline Row (Dumbbell) | 3×8–12 | 1:30 |
| Squat (Barbell) | 3×10–20 | 1:30 |
| Incline Bench Press (Barbell) | 3×3–10 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Hanging Leg Raise | 1×10–20 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Week 123 sessions
Workout A — Phase 3
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust (Barbell) | 3×10–20 | 1:30 |
| Bent Over Row (Dumbbell) | 3×8–12 | 1:30 |
| Box Squat (Barbell) | 3×10–20 | 1:30 |
| Push Up | 3×3–10 | 1:30 |
| Romanian Deadlift (Barbell) | 3×10–20 | 1:30 |
| Hip Abduction (Machine) | 1×15–30 | 1:00 |
| Crunch | 1×15–30 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
Workout B — Phase 3
Wednesday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Single Leg Hip Thrust | 3×10–20 | 1:30 |
| Chin Up | 3×1–5 | 1:30 |
| Bulgarian Split Squat | 3×10–20 | 1:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 1:30 |
| Good Morning (Barbell) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Plank | 1:00 hold | 45s |
| Russian Twist (Weighted) | 1×15–30 | 1:00 |
Workout C — Phase 3
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Hip Thrust (Barbell) | 1×8–15 2×8–15 | 1:30 |
| Chest Supported Incline Row (Dumbbell) | 3×8–12 | 1:30 |
| Squat (Barbell) | 3×10–20 | 1:30 |
| Incline Bench Press (Barbell) | 3×3–10 | 1:30 |
| Back Extension (Hyperextension) | 3×10–20 | 1:30 |
| Lateral Band Walks | 1×15–30 | 1:00 |
| Hanging Leg Raise | 1×10–20 | 1:00 |
| Cable Twist (Down to up) | 1×10–20 | 1:00 |
FAQ
Strong Curves (Beginner) — common questions
What equipment does Strong Curves need?
A barbell and bench for hip thrusts and squats, dumbbells for rows, RDLs and presses, a mini-band for lateral walks, and — for Workout C — a cable stack plus kickback and adduction machines. A commercial gym covers all of it; at home, swap the cable and machine work for band pull-throughs and banded kickbacks.
Do I really hip thrust three times a week?
Yes — that is the program's signature. Glutes recover fast, and frequent exposure builds both the movement skill and the size. You bridge before you thrust: the first month is bodyweight patterning, so by the time the barbell arrives in phase three the movement is second nature. Pad the bar, keep your ribs down, and drive to a full lockout with a squeeze on every rep.
Is Strong Curves only for women?
No. The book's marketing targets women, but the training is straightforward glute-dominant full-body hypertrophy — squat, hinge, thrust, push, pull. Any lifter who wants a bigger, stronger posterior chain can run it as written.
How long does a workout take?
About 45–60 minutes. Workouts A and B are six exercises; C runs seven with the machine finishers. Rest around two minutes on the thrusts, squats and RDLs and about a minute on the isolation work.
What comes after the beginner phase?
The book's next program is Gluteal Goddess, its intermediate sequel. In practice: rerun the third phase with heavier weights, or move to any intermediate lower-body-focused plan — you will carry the thrust and hinge patterns with you everywhere.
Source: Strong Curves — Bret Contreras & Glen Cordoza (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.
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