Strong Curves Bootyful Beginnings.

What is Strong Curves Bootyful Beginnings?

Strong Curves “Bootyful Beginnings” is the beginner program from Bret Contreras and Kellie Davis's book Strong Curves — a 12-week, glute-focused, full-body plan. It is built around hip thrusts, glute bridges and the big lower-body lifts, with balanced upper-body and core work, and it is designed to take a complete beginner from bodyweight basics to confident barbell training.

The 12 weeks are split into three four-week phases. Each phase has three workouts — A, B and C — trained on a four-day week as A, B, A, C, so Workout A comes around twice. There are no percentages or one-rep maxes to calculate: the whole program runs on rep ranges and double progression. Pick a weight you can move for the listed reps, and when you beat the top of the range, you add a little load and work back up.

How LiftLab runs Strong Curves

• All three phases as separate, fully editable plans you install in order
• Double progression on every rep range — beat the top, add weight, repeat
• The A1/A2 and B1/B2 supersets paired and rested as a unit
• A built-in hold timer for the plank and glute-march work
• The 4-day A/B/A/C week, with Workout A scheduled twice
• History, PRs and weights rounded to your chosen increments tracked automatically

The three phases

Each phase is its own plan in LiftLab. Run it for four weeks, then install the next one.

• Phase 1 · Weeks 1–4Bodyweight and dumbbell foundation — learn the patterns and build a base.
• Phase 2 · Weeks 5–8Barbell introduced — hip thrust replaces the floor bridge; chin-ups and kettlebell swings come in.
• Phase 3 · Weeks 9–12Barbell emphasis — barbell hip thrust, squat, Romanian deadlift and good morning carry the load.

Who it's for

New lifters who want a structured, glute-focused start and would rather follow a proven plan than build their own. There is no maxing and no math — you simply choose a weight you can handle for the reps and progress it as you get stronger. When you finish all 12 weeks, the natural next step is a heavier, lower-rep intermediate program.

How to get Strong Curves in LiftLab

1. Install LiftLab freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — no account or sign-up needed.
2. Open the Programs tab and browse the catalogThe online program library lives inside the app.
3. Download Phase 1 of Strong Curves Bootyful BeginningsIt's added to your app as a fully editable copy.
4. Pick your starting weightsChoose a load you can move for each exercise's rep range; set the rounding increment so weights land on real plates and dumbbells.
5. Train, then advanceLog sets with the rest and hold timers running. After four weeks, install the next phase — history and PRs carry across.

Strong Curves FAQ

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