Strong Curves Week 1-4

By Bret Contreras

The program focused on gluteal muscles, and it's a good introduction for women into lifting weights.

Workout A

1
Glute Bridge
3x20
BW
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Bodyweight
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Bent Over One Arm Row
3x12
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Box Squat
3x20
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
Bench Press
3x12
20
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-5

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
Romanian Deadlift
3x20
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
6
Side Hip Abductor
30
BW
Bodyweight
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
7
RKC Plank
1
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
8
Side Plank
1
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Workout B

1
Single Leg Glute Bridge Straight Leg
3x20
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Lat Pulldown
3x12
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Cable
Plates for each bar side
-10

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Step up
3x20
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
Overhead Press
3x20
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
Back Extension
3x20
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
6
Side Lying Clam
30
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
7
RKC Plank
1
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
8
Side Plank
1
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Workout C

1
Glute Bridge March 60s
3x1
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
2
Seated Row
3x12
20
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Cable
Plates for each bar side
15 lb-10/5
-10/10
Warmup

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
3
Squat
3x20
20
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-5

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
4
Incline Bench Press
3x12
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
5
Single Leg Deadlift
2x20
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Dumbbell
Plates for each bar side
-None

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
6
Side Hip Abductor (Cable)
20
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Cable
Plates for each bar side
-10

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
7
RKC Plank
1
BW
Bodyweight
Plates for each bar side
-None

State variables:
weightlb
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
8
Cable Twist
10
10
Increase by 5lb after 1 successful attempts.
Finish Day Script:
// Simple Exercise Progression script '5lb,1' if (completedReps >= reps) { state.successes = state.successes + 1 if (state.successes >= 1) { state.weight = state.weight + 5lb state.successes = 0 state.failures = 0 } } // End Simple Exercise Progression script
Cable
Plates for each bar side
-10

State variables:
successes
weightlb
failures
Number of completed reps
Completed RPE
Please enter weight
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Strong Curves Week 1-4

By Bret Contreras

Workout A

Glute Bridge

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Bent Over One Arm Row

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Box Squat

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Bench Press

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Romanian Deadlift

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Side Hip Abductor

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

RKC Plank

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Side Plank

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Workout B

Single Leg Glute Bridge Straight Leg

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Lat Pulldown

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Step up

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Overhead Press

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Back Extension

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Side Lying Clam

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

RKC Plank

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Side Plank

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Workout C

Glute Bridge March 60s

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Seated Row

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Squat

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Incline Bench Press

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Single Leg Deadlift

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Side Hip Abductor (Cable)

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

RKC Plank

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.

Cable Twist

State variables:

It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.