Bret ContrerasBeginner women wanting efficient 3-day glute-focused full-body training
Strong Curves: Bootyful Beginnings was created to give women a practical, evidence-informed beginner template for building glute size and overall shape without excessively long sessions. It blends bodyweight and barbell/dumbbell work, prioritizes glute activation (bridges, hip hinges) and progressive overload, and offers an accessible 8-week plan that scales as trainees improve.
Program Roadmap
An 8-week beginner program performed 3×/week (recommended Mon/Wed/Fri), ~45–60 minutes per session. Each workout begins with a glute exercise (e.g., barbell glute bridge), then moves through back, legs, shoulders, and core for a full-body emphasis with glute priority. Main lifts use moderate rep ranges (8–12 or 10–20), accessories include single-arm rows, RDLs, side lying abductions and planks. The plan requires full gym equipment (barbells, dumbbells, machines) and is repeatable as you progress.
Chest
Back
Legs
AbsBack
ShouldersLegsAbsChestBackLegsAbsPrioritize glute activation and proper hip-hinge mechanics before heavy sets. Warm up with light glute bridges/band work, track sets/reps, and use progressive overload while keeping rep ranges (8–20) consistent. Focus on form on RDLs and box squats to protect the lower back, and include higher-rep abductions for mind-muscle connection. Keep sessions ~45–60min, recover with adequate protein and sleep, and repeat the 8-week block or adjust load when reps become easy.
Bret Contreras is a world-renowned fitness expert and researcher specializing in lower body training, particularly glute training. He holds a PhD in Exercise Physiology and has developed numerous programs and publications based on scientific approaches to strength and physique improvement. He is also known by the nickname "Glute Guru."
