Strong Curves (Beginner)
Bret Contreras's glute-focused beginner program. Barbell hip thrusts anchor every session; three rotating full-body workouts hit the glutes from multiple angles three times a week. Ideal starting point for anyone prioritising lower-body shape and strength.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Strong Curves (Beginner) — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell) | 3×10–12 | 2:00 |
| Squat (Barbell) | 3×10–12 | 2:30 |
| Romanian Deadlift (Dumbbell) | 3×10–12 | 2:00 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Push Up | 3×10–12 | 1:30 |
| Lateral Band Walks | 3×15 | 1:00 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell) | 3×10–12 | 2:00 |
| Romanian Deadlift (Barbell) | 3×10–12 | 2:00 |
| Step Up | 3×10–12 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Plank | 3×1 | 1:00 |
Workout C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hip Thrust (Barbell) | 3×10–12 | 2:00 |
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Cable Pull Through | 3×15–20 | 1:15 |
| Push Up | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Glute Kickback (Machine) | 3×15–20 | 1:00 |
| Hip Adduction (Machine) | 3×15–20 | 1:00 |
Source: Strong Curves — Bret Contreras & Glen Cordoza (2013)
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Strong Curves (Beginner) in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
