Strong Curves Program: Maximize Glutes With Bootyful Beginnings and Gorgeous Glutes [Spreadsheets + PDF

by Nader Qudimat
Updated June 11, 2023
Experience Level
Made for novice to intermediate trainee's.
Linear periodization.
4 Weeks
Strong focus on glutes
Great for the entire body
Fun workouts
Mostly high reps

Bottom Line

If there's one trainer you should trust for glute training, it's Bret Contreras.

Bret Contreras has created this program for beginners and intermediates to not only increase strength but also to increase glute size.

To put simply, if you want a bigger butt, then this is the program to follow. 

It's grown in popularity and it's even made itself into a book sold on Amazon. 

And Bret has recently released his most comprehensive book on glute training recently, Glute Lab.

To save the spreadsheet, please follow these instructions if you're on your mobile, or click here if you're on desktop

Bret Contreras is best known for his knowledge and experience on glute training. 

If you were searching for glute programs or exercises, you'd surely find his name and principles.

The Strong Curve program is great as it uses a straight forward and simple approach to strength training. 

This ensures more efficient training for the quickest results. 

Bret Contreras has 2 books released so far, with this one being for Strong Curves, and Glute Lab being his latest release. 

Here you'll find 3 different Strong Curves spreadsheets:


  • Bootyful Beginnings

Intermediate / Advanced:

  • Gluteal Goddess
  • Gorgeous Glutes (lower body only)

We recommend starting with the Bootyful Beginnings workout then moving on to the advanced program after you've finished. 

Strong Curves Program Overview

Bret published a free sample about the program which can be found in this PDF here.

The programs are broken down in the spreadsheets below. 

Reddit has the Strong Curves workouts in the spreadsheet form found here.

And you can get involved with the community here.

Bret goes in depth with his program in his book found here. 

You'll see Bret going in-depth with his training principles on glute training in the video below…

Strong Curves Bootyful Beginnings Workout Spreadsheet

Don't be fooled by the name, this program isn't just for beginners.

It's made for trainees who are just starting out using Bret Contreras's training as he uses glute specific exercises like the glute bridge. 

This is the spreadsheet to start with if you're just starting with Strong Curves. 

Strong Curves Week 1-8 Beginners

Strong Curves Gluteal Goddess Workout Spreadsheet

This is a follow up program for people who have completed Bootyful Beginnings. 

The volume here will decrease but the weight increases. 

Strong Curves Gluteal Goddess Spreadsheet

Strong Curves Gorgeous Glutes Workout Spreadsheet

This is created by the community of Strong Curves on Reddit

It takes Gorgeous Glutes and changes up some things. 

This program only has lower body exercises. 

For upper body, you would need to use your own program. You can find upper body programs here.

Strong Curves Gluteal Goddess Spreadsheet

Warm Up

Before you perform any lifting, it's a good idea to warm up.

Take 5-10 minutes to walk until you feel warm and maybe break a sweat, depending on the temperature in your surroundings. 

Once you do that, perform a few light sets of the muscles you're about to workout. 

You should do at least 3-4 warm up sets before your actual workout, and then follow the program's workouts. 

Before doing a specific exercise, use a lighter weight than usual and work your way up.

This way you'll ensure you're performing with near-perfect form. 

Strong Curves FAQ

What Is the Strong Curves Program? 

The Strong Curves program is designed to help develop the glutes.

It'll help increase lower body strength and enhance muscle mass. 

It's made by Bret Contreras. 

Is It Made For Experienced Trainees Only? 

There are 3 versions to Strong Curves.

The first version is beginner friendly, and that's the one you should start with even if you're an experienced trainee. 

What Equipment Do I Need? 

At the very least, you need dumbbells, but you can do the entire program with just your bodyweight.

Most of the exercises are done with barbells, dumbbells, a swiss ball, bench and a power rack (for squats). 

However, if you're not comfortable with an exercise or can't perform a particular one, every exercise can be swapped out.

The book has recommendations for alternative exercises. 

If you don't have a lot of training experience, then 10 and 12lb dumbbells are good starting points.

Can I Do This At Home?

Yes you most definitely can. 

As mentioned above, you can do the program with just your bodyweight, but 10-12lb dumbbells would be a good starting point for beginners. 

At the very least, you should try to invest in a barbell, dumbbells, resistance band and some weights. 

You'll be surprised how much progress people can make by doing this program at home, as you'll see in the community here. 

Will This Make Me Muscular? 

As a woman, it's really hard to get muscular. 

It takes years of training to even look like you lift weights, no matter how heavy you train. 

Most women who achieve a bulky muscular look, may either be taking performance enhancers or growth hormones. 

Even as a man, after 10+ years of training, if I have a moderately low body fat percentage, I will barely look muscular fully clothed.

Signs of Burnout?

Overtraining is a common issue among people who train hard. 

Even if you think you're not overtraining, it's always possible. 

Stress, lifestyle, diet, sleep, are all factors that affect your ability to recover from workouts. 

Here are some overtraining signs to look out for:

  • Pain at joints like knees, elbows, shoulders, etc.
  • Soreness at distal portion of muscle.
  • Soreness near joints or joint pain
  • Poor sleep
  • Suddenly feeling sick or a cold coming on- immune system is compromised.
  • Libido loss
  • Depression

If you ignore these signs and keep exercising, you will eventually hit a plateau and will increase chance of injury.

If you're already experiencing these symptoms, take it easy and avoid pushing yourself for at least a week or two.

Strong Curves

The Strong Curves program isn't made just for women, it's made for maximizing glute development.

As a man or a woman, strong glutes is an advantage for strength training even for the upper body.

If you have any questions or comments, leave one below or contact me here.

The Strong Curves program isn't made just for women, it's made for maximizing glute development. 

As a man or a woman, strong glutes is an advantage for strength training even for the upper body. 

If you have any questions or comments, leave one below or contact me here

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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