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:
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 2

    Bent Over One Arm Row

    3x12
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -None

    State variables:

    • lb
  • 3

    Box Squat

    3x20
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -None

    State variables:

    • lb
  • 4

    Bench Press

    3x12
    20
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -5

    State variables:

    • lb
  • 5

    Romanian Deadlift

    3x20
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -None

    State variables:

    • lb
  • 6

    Side Hip Abductor

    30
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 7

    RKC Plank

    1
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 8

    Side Plank

    1
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb

Workout B

  • 1

    Single Leg Glute Bridge Straight Leg

    3x20
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 2

    Lat Pulldown

    3x12
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Cable
    Plates for each bar side
    -10

    State variables:

    • lb
  • 3

    Step up

    3x20
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -None

    State variables:

    • lb
  • 4

    Overhead Press

    3x20
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -None

    State variables:

    • lb
  • 5

    Back Extension

    3x20
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 6

    Side Lying Clam

    30
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 7

    RKC Plank

    1
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 8

    Side Plank

    1
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb

Workout C

  • 1

    Glute Bridge March 60s

    3x1
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 2

    Seated Row

    3x12
    20
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Cable
    Plates for each bar side
    15 lb-10/5
    -10/10
    Warmup

    State variables:

    • lb
  • 3

    Squat

    3x20
    20
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -5

    State variables:

    • lb
  • 4

    Incline Bench Press

    3x12
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -None

    State variables:

    • lb
  • 5

    Single Leg Deadlift

    2x20
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    -None

    State variables:

    • lb
  • 6

    Side Hip Abductor (Cable)

    20
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Cable
    Plates for each bar side
    -10

    State variables:

    • lb
  • 7

    RKC Plank

    1
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 8

    Cable Twist

    10
    10
    Increase by 5lb after 1 successful attempts.
    Finish Day Script:
    Cable
    Plates for each bar side
    -10

    State variables:

    • lb