Strong Curves Gorgeous Glutes

Note that this is just a simple text summary of this routine, when you assign this routine to one of your clients, they will interact with it through the guided workouts with exercise videos and more on the app/website.
Description
An advanced routine designed specifically for women who want to build a strong, curvy body. Has a mix of bodyweight and barbell/dumbell exercises. Designed by Bret Contreras, Sports Science PhD and a long-time trainer who has helped thousands of woman build a better booty.

Workout A(1)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
Goal Logged Reps Rest
20 reps 1m30s
20 reps 1m30s
20 reps 1m30s
GoalLogged RepsRest
20 reps 1m30s
20 reps 1m30s
20 reps 1m30s
Goal Logged Reps Rest
20 reps 1m30s
20 reps 1m30s
20 reps 1m30s
Goal Logged Reps Rest
30 reps per side 1m30s

Workout B(1)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
GoalLogged RepsRest
20 reps per side 1m30s
20 reps per side 1m30s
20 reps per side 1m30s
Goal Logged Reps Rest
10-20 reps 1m30s
10-20 reps 1m30s
10-20 reps 1m30s
Goal Logged Reps Rest
20 reps 1m30s
20 reps 1m30s
20 reps 1m30s
Goal Logged Reps Rest
30 reps per side 1m30s

Workout C(1)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
Goal Weight Logged Reps Logged Weight Rest
10 reps 70% of 5RM 1m30s
10 reps 70% of 5RM 1m30s
10 reps 70% of 5RM 1m30s
GoalWeightLogged RepsLogged WeightRest
10 repsModerate  1m30s
10 repsModerate  1m30s
10 repsModerate  1m30s
Goal Weight Logged Reps Logged Weight Rest
10 reps 70% of 5RM 1m30s
10 reps 70% of 5RM 1m30s
10 reps 70% of 5RM 1m30s
GoalWeightLogged RepsLogged WeightRest
10 reps per sideModerate  1m30s

Workout A(2)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
GoalWeightLogged RepsLogged WeightRest
8-12 reps70% of 5RM  1m30s
8-12 reps70% of 5RM  1m30s
8-12 reps70% of 5RM  1m30s
GoalWeightLogged RepsLogged WeightRest
8-12 reps70% of 5RM  1m30s
8-12 reps70% of 5RM  1m30s
8-12 reps70% of 5RM  1m30s
Goal Weight Logged Reps Logged Weight Rest
8-12 reps 70% of 5RM 1m30s
8-12 reps 70% of 5RM 1m30s
8-12 reps 70% of 5RM 1m30s
Goal Tension Logged Reps Rest
30 reps 1m30s

Workout B(2)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
Goal Logged Reps Rest
8-12 reps per side 1m30s
8-12 reps per side 1m30s
8-12 reps per side 1m30s
GoalLogged RepsRest
8-12 reps per side 1m30s
8-12 reps per side 1m30s
8-12 reps per side 1m30s
Goal Weight Logged Reps Logged Weight Rest
8-12 reps per side Moderate 1m30s
8-12 reps per side Moderate 1m30s
8-12 reps per side Moderate 1m30s
GoalWeightLogged RepsLogged WeightRest
30 reps per sideModerate  1m30s

Workout C(2)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.
GoalWeightLogged RepsLogged WeightRest
10 reps70% of 5RM  1m30s
10 reps70% of 5RM  1m30s
10 reps70% of 5RM  1m30s
GoalWeightLogged RepsLogged WeightRest
10 reps70% of 5RM  1m30s
10 reps70% of 5RM  1m30s
10 reps70% of 5RM  1m30s
Goal Weight Logged Reps Logged Weight Rest
10 reps 70% of 5RM 1m30s
10 reps 70% of 5RM 1m30s
10 reps 70% of 5RM 1m30s
GoalLogged RepsRest
12 reps per side 1m30s

Workout A(3)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Use constant tension method: 1-second up, 3-second hold at top, 1-second down, repeat immediately without pausing.

GoalWeightLogged RepsLogged WeightRest
20 reps65% of 5RM  1m30s
20 reps65% of 5RM  1m30s
20 reps65% of 5RM  1m30s
GoalWeightLogged RepsLogged WeightRest
12 reps per side65% of 5RM  1m30s
12 reps per side65% of 5RM  1m30s
12 reps per side65% of 5RM  1m30s
Goal Weight Logged Reps Logged Weight Rest
8 reps 75% of 5RM 1m30s
8 reps 75% of 5RM 1m30s
8 reps 75% of 5RM 1m30s
Goal Weight Logged Reps Logged Weight Rest
15 reps per side Moderate 1m30

Workout B(3)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

3 second pause at top

Goal Logged Reps Rest
6 reps per side 1m30s
6 reps per side 1m30s
6 reps per side 1m30s
GoalWeightLogged RepsLogged WeightRest
6 reps85% of 5RM  1m30s
6 reps85% of 5RM  1m30s
6 reps85% of 5RM  1m30s
Goal Logged Reps Rest
12 reps per side 1m30s
12 reps per side 1m30s
12 reps per side 1m30s
GoalWeightLogged RepsLogged WeightRest
15 reps per sideModerate  1m30s

Workout C(3)

Important
Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Use the rest/pause method. 6 reps, 1 rep, 1 rep, 1 rep. Pause 5-15 seconds between mini-sets. Stop if you fail a rep and log total rep count

Goal Weight Logged Reps Logged Weight Rest
10 reps 70% of 5RM 1m30s
10 reps 70% of 5RM 1m30s
10 reps 70% of 5RM 1m30s
Goal Weight Logged Reps Logged Weight Rest
6-12 reps 75% of 5RM 1m30s
6-12 reps 75% of 5RM 1m30s
6-12 reps 75% of 5RM 1m30s
Goal Weight Logged Reps Logged Weight Rest
20 reps Moderate 1m30s
20 reps Moderate 1m30s
20 reps Moderate 1m30s
GoalLogged RepsRest
15 reps per side 1m30s

General Workout Instructions

Note:  Please check the Appendix if you encounter any terminology you don’t understand.
Instructions
Every row of an exercise represents a set and specifies the goal for the set, how much to rest after, and how much weight to use* (if applicable). To complete a workout start at the top and move down, working your way through each set.** You can print out the workout and use the blank “Logged” fields to keep track of your workouts. Also please make note of the progression assigned to some exercises, which is denoted by the P icon. This links to progression instructions that will tell you how you should be increasing the difficulty of the exercise over time.
*Calculating Weights

For weighted exercises that don’t assign a specific weight follow the instructions below to calculate what you should be using.

  1. Percent Max Weights (e.g. 80% of 5RM):   Follow the strength testing and weight calculation guide in the Appendix.
  2. Difficulty-based Weights (e.g. Moderate, Light, Heavy):   Pick a weight that matches the given level of difficulty for the goal/number of reps in the set. For example, if the set is 8-12 reps and the weight is moderate, pick a weight that’s moderately challenging for 8-12 reps.
  3. Referential Weights (e.g. 90% of 3×8 from Workout A):   Find the set(s) described in the relevant workout and use the weights from there to figure out how much you should be lifting for the current set. For example, let’s say the exercise is bench press and the weight prescribed is “90% of 3×8 from Workout A”. You’d go to Workout A, find the 3 sets of 8 reps of bench press, take the last weight you logged there, and multiply by 0.9.
**Supersets & circuits
For exercises grouped into a superset or circuit, loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets/rows of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished.

Progression Instructions

P1 Progression 1

Add 10 lbs every time this workout is performed as long as you’re able to perform the minimum number of reps on every set.

P2 Progression 2

Add reps over time to each set as you’re able to. Once you’re able to do the maximum prescribed number of reps plus an offset of 0 on all sets, increase weight such that the number of reps you can do is closer to the bottom of the rep range again. For example, for sets of 8-12 the maximum prescribed reps would be 12, and with an offset of 1 you’d increase weight once you could do 13 reps for all sets.

P3 Progression 3

Add 5 lbs every time this workout is performed as long as you’re able to perform the minimum number of reps on every set.

P4 Progression 4

Add 2.5 lbs every time this workout is performed as long as you’re able to perform the minimum number of reps on every set.

Terminology

  • Rep/Reps/Repetitions – A rep is is when you do an exercise in its entirety a single time. For example, if you did 20 pushups that would be 20 reps of pushups.
  • Set/Sets – A set is a group of repetitions of an exercise that performed consecutively, usually (but not always) without stopping or resting. For example, if you did 20 pushups without stopping that would be a set of pushups.
  • s/secs/seconds – For some exercises like planks, you’ll be given a time to hold the position for instead of a number of reps. This is the number of seconds you should hold the position for.
  • 3×8, 4×12, etc – This is a shorthand way of saying “3 sets of 8 reps”, “4 sets of 12 reps”, etc.
  • RM (5RM, 1RM, etc) – RM is an abbreviation for “repetition maximum”. It’s a term used to describe the maximum amount of weight you can lift for a given number of reps. For example, your “5RM” is the maximum amount of weight you can lift for 5 reps.
  • Per side – For exercises that are done one side at a time (e.g. single leg exercises) this means you should do the given number of reps for one side first and then do the same number of reps for the other side.
  • X+ reps/seconds – If a set is given as “X+ reps/seconds” that means you should do as many reps/seconds as you can, shooting to do at least X reps.
  • AMRAP/AMSAP – For the given set you should do “as many reps as possible” (or “as many seconds as possible” if it’s a hold exercise like a plank).
  • For time – For the given set you should do the prescribed number of reps as quickly as possible, splitting up the reps and resting as needed to finish all prescribed reps.
  • Unbroken – An unbroken “for time” set is one where you didn’t need to rest to finish all the reps in the set
  • Supersets/circuits – For exercises grouped into a superset (2 exercises) or circuit (3 or more exercises), loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished. You should still be resting as prescribed between sets of exercises.
  • A cycle – some workout routines are divided into “cycles” which are just parts of a routine that last for some number of weeks and focus on some specific aspect of training before switching to the next cycle with a different focus. For example, some routines might have a 6 week “work cycle” that focuses on progressing and pushing your body to its limits and then an easier 1 or 2 week “deload cycle” that gives your body a chance to recover.
  • A workout cycle – a workout cycle is a single loop through every unique workout within a cycle. For example, if you have a cycle that has you doing workouts A, B, and C every week for 4 weeks, a workout cycle would be 1 week. But if the routine had you doing workout A, B, and C on odd weeks and D, E, and F on even weeks a workout cycle would be 2 weeks because that’s how long it takes to loop through every workout.

Strength Testing & Weight Calculation

Follow the steps below to figure out how much weight you should be lifting for any exercise that uses percent of max weights (e.g. 80% of 5RM). If you already know your 1 rep max (or anything up to your 12 rep max) for the exercise you can skip to Step 2.

Step 1: Find your rep max
  1. Warm up with a few light reps with a weight that’s light for you. You’re just doing some reps to get a feel for the motion and warm up your joints, don’t tire yourself out.
  2. Now, pick a weight you think you can do at least 5 times but probably not more than 12. If you’re unfamiliar with the exercise err on the side of being too light but not by too much.
  3. Do as many reps as you can with the weight you picked, but stop if your form falls apart or you go over 12. Now:
    • If you did anything between 1 and 12 reps with good form: that’s your X rep max, where X is the number of reps you performed. Make note of this and proceed to Step 2.
    • If you did more than 12 reps: rest as needed until you feel fully refreshed, go back to (2), and pick a heavier weight. Repeat until the weight you pick puts you in the 1-12 rep range.
    • If you couldn’t even do 1 or 2 reps with good form: rest a bit, go back to (2), and pick a lighter weight. Repeat until the weight you pick puts you in the 1-12 rep range.
Step 2: Use your rep max to calculate the weight you should be lifting
  1. Use the table below to find the multiplier you need to go from your known rep max to the prescribed rep max. For example, if you know your 8RM and the exercise is prescribed as a percent of your 5RM (e.g. 80% of 5RM), find the column labeled 8RM and then find the cell within that column in the row labeled 5RM. That’s your multiplier, in this example 110% or 1.1.
  2. Now multiply your known rep max by the multiplier to get the rep max you need. Using the example from above let’s assume your 8RM is 100 lbs. Multiplying by 110% gives you 110 lbs, that’s your 5RM.
  3. Now multiply the prescribed percentage by the rep max you just calculated to get the weight you should be lifting. For example, if the exercise is prescribed as 80% of 5RM and your calculated 5RM is 110 lbs, multiply 110 lbs by 80% to get 88 lbs. Round this weight to a number that makes sense for the equipment you have available and that’s what you should lift to start.
 Known Rep Max
 1RM2RM3RM4RM5RM6RM7RM8RM9RM10RM11RM12RM
Needed Rep Max1RM100%106%110%114%116%120%125%128%132%133%139%143%
2RM94%100%103%107%109%113%117%121%124%125%131%134%
3RM91%97%100%103%106%110%114%117%120%121%126%130%
4RM88%94%97%100%102%106%110%113%116%117%122%126%
5RM86%91%95%98%100%104%108%110%113%115%119%123%
6RM83%88%91%94%97%100%104%106%109%111%115%119%
7RM80%85%88%91%93%96%100%103%105%107%111%114%
8RM78%83%86%89%91%94%98%100%103%104%108%111%
9RM76%81%84%86%88%92%95%97%100%101%106%109%
10RM75%80%82%85%87%90%94%96%99%100%104%107%
11RM72%77%79%82%84%87%90%92%95%96%100%103%
12RM70%74%77%80%81%84%87%90%92%93%97%100%
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