Free in the appBeginner4 days / week12 weeks

Strong Curves (Bret Contreras)

Bret Contreras's foundational 12-week glute-emphasized full-body program for beginners — the book that put hip thrusts on the map. Three 4-week phases: foundation, hypertrophy, strength-hypertrophy.

Equipment
Barbell, Dumbbells, Machines
Style
Volume

Start Strong Curves (Bret Contreras) for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Twelve-week beginner program inspired by Bret Contreras and Kellie Davis's "Strong Curves". Four training days per week (Mon/Tue/Thu/Fri) — two glute-emphasized lower days plus two upper push/pull days, with three rest days for recovery. The program runs in three 4-week phases: Foundation (wks 1-4, 3 sets × 10-12 reps to learn movement patterns), Hypertrophy (wks 5-8, 4 × 8-10 with denser glute volume), and Strength-Hypertrophy (wks 9-12, 4 × 6-8 with heavier loads). Hip thrusts and Romanian deadlifts are the program's backbone; cable kickbacks, hip abduction, and hyperextensions handle high-rep glute volume. Beginner-friendly with progressive overload built in.

The program

Here's week 1 of 12. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

Week 1

  1. Day 1 Lower A — Squat Focus

    Glute Bridge Bodyweight glute bridge — activation warm-up.3 × 12
    Goblet Squat Goblet squat. Focus on depth and tension.3 × 10
    Walking Lunges3 × 10
    Hip Abduction Machine3 × 12
    Hyperextensions3 × 12

  2. Day 2 Upper Push/Pull

    Bench Press3 × 10
    Lat Pulldown3 × 10
    Dumbbell Shoulder Press3 × 10
    Cable Row3 × 10
  3. Day 3 Rest

  4. Day 4 Lower B — Hinge & Hip Thrust

    Hip Thrust Hip thrust — main glute lift.3 × 10
    Romanian Deadlift3 × 10
    Bulgarian Split Squat3 × 10
    Cable Kickback3 × 12
    Step-Ups3 × 10

  5. Day 5 Upper Push/Pull + Glute Finisher

    Dumbbell Shoulder Press3 × 10
    Cable Row3 × 10
    Bench Press3 × 10
    Lat Pulldown3 × 10
    Lateral Raises3 × 12
    Glute Bridge Light glute bridge finisher.2 × 15
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8
  • Week 9
  • Week 10
  • Week 11
  • Week 12

Weeks 2–12 are free in the Capazity app

Get the full 12-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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