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Strong Curves - Gluteal Goddess
General
Intermediate
Barbell
Plan Details
The Strong Curves - Gluteal Goddess routine by CaraKlein is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Workout A (1-4)
Est. 44 min
8 exercises
Barbell Glute Bridge
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Bar box squat
3 Sets x 5 Reps
Dumbbell Incline Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Standing Abduction
1 Set x 20 Reps
Plank
1 Set
Side Plank
1 Set
Day 3
Workout B (1-4)
Est. 43 min
8 exercises
Shoulder elevated single-leg hip thrust, bodyweight
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Single-leg back extension
2 Sets x 12 Reps
Band seated abduction
1 Set x 20 Reps
Straight-leg sit-up
1 Set x 20 Reps
Side bend
1 Set x 20 Reps
Day 5
Workout C (1-4)
Est. 44 min
8 exercises
Barbell Hip Thrust
3 Sets x 20 Reps
Standing single-arm cable row
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 5 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Cable straight-leg pull-through
3 Sets x 12 Reps
Side lying hip raise
1 Set x 10 Reps
Kettlebell Turkish Get-Up Squat
1 Set x 5 Reps
Half-kneeling cable anti-rotation press
1 Set x 12 Reps
Day 8
Workout A (5-8)
Est. 46 min
8 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 12 Reps
Band standing abduction
1 Set x 30 Reps
Ab wheel rollout knees
1 Set x 20 Reps
Dumbbell Side Bend
1 Set x 20 Reps
Day 9
Workout B (5-8)
Est. 44 min
8 exercises
Shoulder and foot elevated bodyweight single-leg hip thrust
3 Sets x 20 Reps
Parallel pull up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 6 Reps
Dumbbell back extension
2 Sets x 20 Reps
Band seated abduction
1 Set x 30 Reps
Hanging Leg Raise
1 Set x 20 Reps
Landmine
1 Set x 12 Reps
Day 10
Workout C (5-8)
Est. 41 min
8 exercises
Barbell hip thrust (isohold)
3 Sets
Cable V Bar Pulldown
3 Sets x 8 Reps
Skater squat
3 Sets x 8 Reps
Narrow base push-up
3 Sets x 8 Reps
Barbell single-leg Romanian deadlift
3 Sets x 12 Reps
Side lying hip raise
1 Set x 30 Reps
Straight-leg sit-up
1 Set x 20 Reps
Side bend
1 Set x 20 Reps
Day 11
Workout A (9-12)
Est. 51 min
8 exercises
Barbell hip thrust (rest pause method)
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Barbell Zercher Squat
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
X-band walk
3 Sets x 20 Reps
Dumbbell Swiss ball crunch
1 Set x 20 Reps
Band rotary hold
1 Set
Day 12
Workout B (9-12)
Est. 45 min
8 exercises
Barbell hip thrust (constant tension method, no stopping)
3 Sets x 30 Reps
Parallel pull up
3 Sets x 3 Reps
Deficit dumbbell Bulgarian split squat
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Gliding leg curl
2 Sets x 15 Reps
Cable hip rotation
1 Set x 15 Reps
Body saw
3 Sets x 15 Reps
Half-kneeling cable anti-rotation press
1 Set x 12 Reps
Day 13
Workout C (9-12)
Est. 43 min
8 exercises
American hip thrust
3 Sets x 5 Reps
Dumbbell chest supported row
3 Sets x 12 Reps
Dumbbell step up reverse lounge combo
3 Sets x 15 Reps
Single-arm dumbbell military press
3 Sets x 15 Reps
Single-leg back extension
3 Sets x 15 Reps
Side lying hip raise
1 Set x 30 Reps
Hanging Leg Raise
1 Set x 20 Reps
Landmine
1 Set x 12 Reps
Day 14
Optional / Supplemental
Est. 0 min
0 exercises
This day is empty
