Strong Curves - Gluteal Goddess (Advanced
By Bret Contreras
This is a 3 month program with a different weekly routine every month.
You will be working out 4 days per week and resting 3 days per week. The workou
A, B, and C. You’ll do Workout A twice a week and Workouts B and C once a week
Recommended structure:
ABAC
Monday - A
Tuesday - B
Wednesday - Rest
Thursday - A
Friday - Rest
Saturday - C
Sunday - Rest (or optional 5th day)
You can adjust the actual days any way you’d like, but try to keep the structure AB
add a 5th day if you’d like to do some extra cardio or yoga, but it’s completely opti
Try to complete the full set/rep scheme for each exercise with as much weight as yo
to progress and add a little more weight each week.
The first month is labeled (Weeks 1-4) in the bottom tabs. Make sure you’re in the
month and log everything. Add in notes if you’re having a particularly bad day and
the recommended reps. Feel free to reach out to me with questions at me@[Link].
More info: [Link]
#NAME?
l Goddess (Advanced)
ontreras
weekly routine every month.
ting 3 days per week. The workouts are labeled
and Workouts B and C once a week.
e, but try to keep the structure ABAC. You can
o or yoga, but it’s completely optional.
exercise with as much weight as you can. Try
ek.
tom tabs. Make sure you’re in the correct
having a particularly bad day and can’t finish
me with questions at me@[Link]. Good luck!
-Better
Example Exercise Logging
Week 1 Week 2 Week 3
DAY 1 - WORKOUT A Weight Weight Weight
A1. Barbell Glute Bridge
125 135 145
3 sets 20 reps 135 135 150
125 135 150
The first column is week one. Each box will be the total weight you did for a
set.
So in the first column:
125
135
125
This means on the first day of this workout you did 20 reps of 125, 20 reps of
135, then 20 reps of 125.
Then the following week you started 10 lbs heavier. This format makes it easy to
compare your progress week over week.
To Save to your Google Drive account:
File > Make a copy
To download:
File > Download As
Week 4
Weight
155
165
145
you did for a
125, 20 reps of
t makes it easy to
Week 1 Week 2 Week 3
DAY 1 - WORKOUT A Weight Weight Weight
A1. Barbell Glute Bridge
3 sets 20 reps
A2. One arm dumbbell row
3 sets, 8 reps each
B1: Barbell Box Squat
3 sets, 5 reps
B2: Dumbbell incline bench
3 sets, 8 reps
Deadlift
3 sets, 5 reps
Band standing abduction
1 set, 20 reps (each side)
RKC Plank
1 set, 60 seconds
Side Plank
1 set, 60 seconds
Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for B1 and B2.
Week 4 Week 1
Weight DAY 2 - WORKOUT B Weight
A1. BW Single Leg Hip Thrust
3 sets, 8-20 reps each
A2. Chinup
3 sets, 5 reps
B1. Dumbbell high step up
3 sets, 10 reps (each)
B2. Barbell military press
3 sets, 8 reps
Prisoner single-leg 45 back ext
2 sets, 12 reps each
Banded seat abduction
1 set, 20 reps
Straight-leg sit up
1 set 20 reps
45-degree side bend
1 set 20 reps each
onds and repeat until all
Week 2 Week 3 Week 4
Weight Weight Weight
1. BW Single Leg Hip Thrust
A2. Chinup
B1. Dumbbell high step up
B2. Barbell military press
soner single-leg 45 back ext
Banded seat abduction
Straight-leg sit up
45-degree side bend
Week 1 Week 2 Week 3
DAY 3 - WORKOUT A Weight Weight Weight
A1. Barbell Glute Bridge
3 sets 20 reps
A2. One arm dumbbell row
3 sets, 8 reps each
B1: Barbell Box Squat
3 sets, 5 reps
B2: Dumbbell incline bench
3 sets, 8 reps
Deadlift
3 sets, 5 reps
Band standing abduction
1 set, 20 reps (each side)
RKC Plank
1 set, 60 seconds
Side Plank
1 set, 60 seconds
Week 4 Week 1
Weight DAY 4 - WORKOUT C Weight
A1. American Hip Thrust
3 sets, 20 reps
A2. Standing single-arm cable row
3 sets, 8 reps each side
B1. Goblet full squat
3 sets, 5 reps each
B2. Single-arm dumbbell bench press
3 sets, 8 reps
Cable straight-leg pull-through
3 sets, 8-12 reps
Side Lying Hip Raise
1 set 10 reps each
Turkish get up
1 set, 10 reps each
Half-kneeling cable anti-rotation press
1 set, 8-12 reps each
Week 2 Week 3 Week 4
Weight Weight Weight
A1. American Hip Thrust
tanding single-arm cable row
B1. Goblet full squat
ngle-arm dumbbell bench press
ble straight-leg pull-through
Side Lying Hip Raise
Turkish get up
eeling cable anti-rotation press
Week 1 Week 2 Week 3
DAY 5 - Misc (optional)
Week 4
W1 W2 W3
DAY 1 - WORKOUT A Weight Weight Weight
A1. Barbell Hip Thrust
3 sets, 3-8 reps
A2. Seated row
3 sets, 8 reps
B1. Barbell squat
3 sets, 5 reps
B2. Barbell Bench Press
3 sets, 3-8 reps
Barbell Good Morning
3 sets, 8-12 reps
Band standing abduction
1 set, 10-30 reps (each side)
Ab wheel rollout from knees
1 set 8-20
Dumbbell side bend
1 set 10-20
Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for B1 and B2.
W4 W1
Weight DAY 2 - WORKOUT B Weight
A1. BW Single-Leg Hip Thrust
3 sets, 8-20 reps (each)
A2. BW Neutral grip pull-up
3 sets, 3-8 reps
B1. Dumbbell Walking Lunge
3 sets, 10 reps (each)
B2. Barbell Push Press
3 sets, 6 reps
Dumbbell Back Extension
2 sets, 20 reps
Banded seat abduction
1 set, 10-30 reps
Hanging leg raise
1 set 8-20 reps
Landmine
1 set 8-12 reps
ds and repeat until all
W2 W3 W4
Weight Weight Weight
1. BW Single-Leg Hip Thrust
A2. BW Neutral grip pull-up
1. Dumbbell Walking Lunge
B2. Barbell Push Press
Dumbbell Back Extension
Banded seat abduction
Hanging leg raise
Landmine
W1 W2 W3
DAY 3 - WORKOUT A Weight Weight Weight
A1. Barbell Hip Thrust
3 sets, 3-8 reps
A2. Seated row
3 sets, 8 reps
B1. Barbell squat
3 sets, 5 reps
B2. Barbell Bench Press
3 sets, 3-8 reps
Barbell Good Morning
3 sets, 8-12 reps
Band standing abduction
1 set, 10-30 reps (each side)
Ab wheel rollout from knees
1 set 8-20
Dumbbell side bend
1 set 10-20
W4 W1
Weight DAY 4 - WORKOUT C Weight
A1. Isohold Barbell Hip Thrust
3 sets, 30-60 seconds
A2. D-handle Lat Pulldown
3 sets, 8 reps
B1. Skater Squats
3 sets, 8 reps each
B2. Narrow Base Pushups
3 sets, 5-15 reps
Barbell Single-leg RDL
3 sets, 8-12 reps each
Side lying hip raise
3 set, 10-30 reps each
Straight leg situp
1 set, 10-20 reps
45 Degree side bend
1 set, 10-20 reps (each side)
W2 W3 W4
Weight Weight Weight
. Isohold Barbell Hip Thrust
A2. D-handle Lat Pulldown
B1. Skater Squats
B2. Narrow Base Pushups
Barbell Single-leg RDL
Side lying hip raise
Straight leg situp
45 Degree side bend
W1 W2 W3
DAY 5 - Misc (Optional) Weight Weight Weight
W4
Weight
W1 W2 W3
DAY 1 - WORKOUT A Weight Weight Weight
A1. Barbell Hip Thrust (rest/pause)
3 sets - 6 reps, 1 rep, 1 rep, 1 rep
A2. Bodyweight Inverted Row
3 sets, 6-12 reps
B1. Barbell Zercher Squat
3 sets, 5-10 reps
B2. Feet Elevated Push-up
3 sets, 5-20 reps
Barbell Sumo Deadlift
3 sets, 6-12 reps
X-band Walk (heavy tension)
1 set, 20 reps (each)
Dumbbell Swiss Ball Crunch
1 set 20 reps
Band Rotary Hold
1 set 15 sec (each)
Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for B1 and B2.
W4 W1
Weight DAY 2 - WORKOUT B Weight
A1. Barbell Hip Thrust (constant te
3 sets, 2-30 reps nonstop
A2. Weighted Parallel Pull-up
3 sets, 1-3 reps
B1. Dumbbell Bulgarian Split Sq
3 sets, 10 reps (each)
B2. Barbell Incline Press
3 sets, 6-10 reps
Gliding Leg Curl
2 sets, 6-15 reps
Banded hip rotation
2 set, 8-15 reps each
Body Saw
1 set 8-15 reps
Half-kneeling cable anti-rotation
1 set 8-12 reps
and repeat until all
W2 W3 W4
Weight Weight Weight
Hip Thrust (constant tension)
eighted Parallel Pull-up
bbell Bulgarian Split Squat
Barbell Incline Press
Gliding Leg Curl
anded hip rotation
Body Saw
ng cable anti-rotation press
W1 W2 W3
DAY 3 - WORKOUT A Weight Weight Weight
A1. Barbell Hip Thrust (rest/pause)
3 sets - 6 reps, 1 rep, 1 rep, 1 rep
A2. Bodyweight Inverted Row
3 sets, 6-12 reps
B1. Barbell Zercher Squat
3 sets, 5-10 reps
B2. Feet Elevated Push-up
3 sets, 5-20 reps
Barbell Sumo Deadlift
3 sets, 6-12 reps
X-band Walk (heavy tension)
1 set, 20 reps (each)
Dumbbell Swiss Ball Crunch
1 set 20 reps
Band Rotary Hold
1 set 15 sec (each)
W4 W1
Weight DAY 4 - WORKOUT C Weight
A1. American Hip Thrust
3 sets, 5 heavy reps
A2. Dumbbell chest supported row
3 sets, 6-12 reps
B1. Dumbbell Step Up/ Reverse lunge com
3 sets, 8-15 reps each
B2. Single Arm Dumbbell Military Press
3 sets, 8-12 reps
Prisoner single-leg back extension
3 sets, 8-15 reps each
Side Lying Hip Raise
3 set, 1-30 reps each
Hanging leg raise
1 set, 8-20 reps
Landmine
1 set, 8-12 reps each
W2 W3 W4
Weight Weight Weight
A1. American Hip Thrust
Dumbbell chest supported row
bbell Step Up/ Reverse lunge combo
ngle Arm Dumbbell Military Press
oner single-leg back extension
Side Lying Hip Raise
Hanging leg raise
Landmine
W1 W2 W3
DAY 5 - Misc (Optional) Weight Weight Weight
W4
Weight
