Written by Bret Contreras, Strong Curves is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it easy to follow and make progress quickly.
The read more about the program and how to do the exercises, here is a sample PDF that Bret published for free. It includes everything up to the actual programs, which are laid out in the spreadsheets below.
Source for the spreadsheets
/r/StrongCurves Community on Reddit if you have any questions
Check out Strong Curves on Amazon if you want 100% of the programs, tips, and advice from Bret Contreras.
Strong Curves: Bootyful Beginnings
Strong Curves Weeks 1-8 Spreadsheet
Strong Curves: Gluteal Goddess
A more advanced follow up program for graduates of Bootyful Beginnings. The most significant difference vs. Bootyful Beginnings is that the rep volume decreases and the weight increases. Get ready for a strong booty!