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:

Beginner:

• 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. 

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…

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

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

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

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. 

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. 

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. 

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.

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. 

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.

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.

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.