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.
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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.
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Back
Legs
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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."
