Strong Curves is the glute-focused training system by Bret Contreras and Kellie Davis. The book combines progressive resistance training, exercise instruction and nutrition context rather than presenting one universal routine.
Several routes use a common 12-week structure split into three four-week phases. Choose by training experience, available equipment and whether you want full-body development or a narrower glute emphasis.
Choose exercise slots, then record load, reps and RIR across 12 weeks. This blank planner does not reproduce the book’s proprietary workout tables.
Start with the easiest route that matches your current skill. Advanced exercise names are not a reason to skip the beginner pathway when technique and consistent loading are still developing.
Most lifters should place three sessions on nonconsecutive days, such as Monday, Wednesday and Friday. Keep at least one rest day between demanding sessions and avoid compressing missed workouts together.
Use each four-week phase to practice its selected patterns and accumulate comparable training data. Finish the full 12-week route when recovery and technique remain sound; repeat or change routes only after reviewing the log.
Build sessions around a squat or knee-dominant pattern, hip-dominant pattern, glute bridge or thrust, abduction work, upper-body pushes and pulls, and trunk training as the chosen route directs.
Use the official book for exact sessions, coaching and exercise order. The FitFrek planner intentionally supplies editable slots, not copied tables, so you can log your legally obtained program.
Record every work set. When all assigned reps are controlled and the target effort leaves the intended reps in reserve, add the smallest practical load or a rep next time.
Do not chase weight by shortening range of motion or losing pelvic and spinal control. If performance falls across repeated sessions, hold the load and review sleep, food, technique and total work.
Preserve the movement role when making a substitution. Replace a squat with another knee-dominant option, a hinge with another hip-dominant option, and a thrust with a glute-extension exercise you can load safely.
Choose equipment that fits your space and comfort, then keep the substitute stable long enough to measure progression. Pain is a reason to stop and seek qualified guidance, not to force a matching exercise.
Muscle growth depends on recoverable training. Use rest days, adequate food and sleep, and conservative starting loads. Reduce optional volume before abandoning the main movement patterns when fatigue accumulates.
After a missed week, resume with familiar exercises and slightly lighter loads instead of cramming sessions. Return to the previous pace only when normal performance and recovery are restored.
Strong Curves suits trainees who want glute development inside a structured resistance plan. It is less suitable when you need sport-specific practice, a minimalist strength-only plan, or rehabilitation directed by a clinician.
This guide explains selection and tracking; it does not replace the book’s exercise coaching, complete programming or individualized medical advice.
