Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

Final updated August 28, 2020 suggested by carry Vault: Recommended Experience level: Beginner Weeks: 4 Periodization: Linear Periodization Powerlifting meet prep system: No system objective: Glute hypertrophy, Hypertrophy, Strength Uses RPE:Yes Uses 1RM Percentage(%):No

Authored by Bret Contreras, Strong Curves workout is a great system for novice and intermediate lifters seeking to get more powerful and, yes, have a far better butt. The program’s best energy is based on its ease, which makes it a simple work out to follow along with and then make progress quickly.

This has swiftly become a basic in the resistance training community and it is for sale in paperback and Kindle on Amazon.

December 2019 Change:

Bret Contreras has published a new guide: Glute Lab. It really is getting rave reviews from readers which were after Strong Curves for many years, reporting it offers more content that is informational more pictures, brand new programs, and general greater level. Clocking in at over 600 pages, Glute Lab could be the many comprehensive work posted on weight training for ladies and glute training.

Strong Curves Exercise Routine Overview (Complimentary PDF)

To read more concerning the system and exactly how to complete the workouts, listed here is a sample PDF that Bret published at no cost. It provides every thing as much as the real programs, that are set down in the spreadsheets below.

Supply for the spreadsheets

/r/StrongCurves Community on Reddit for those who have any concerns

Have a look at curves that are strong Amazon if you need 100% regarding the programs, guidelines, and advice from Bret Contreras.

Strong Curves: Bootyful Beginnings Exercise Spreadsheet

Just like it sounds, Bootyful Beginnings is an excellent exercise routine for athletes that lots of n’t have much knowledge of the motions necessary for the program. In the event that you begin anywhere, focus on that one.

Strong Curves: Gluteal Goddess Exercise Spreadsheet

An even more follow that is advanced program for graduates of Bootyful Beginnings. The essential difference that is significant Bootyful Beginnings is the fact that rep amount decreases and also the fat increases. Prepare for a booty that is strong!

Strong Curves: Gorgeous Glutes Workout Spreadsheet

Another item of the fabulous /r/StrongCurves community. It is an application spreadsheet for Bret’s Beautiful Glutes variation for the Strong Curves program.

This really is a lower life expectancy human body only program, and that means you will have to fill out your personal chest muscles or cardiovascular work. There was some room when you look at the spreadsheet to incorporate that in. Carry Vault has press that is bench you can also simply swap within the upper body work from another system you’d choose.

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