Workout Routine

Free

Strong Curves (modified)

by vrsn3ptoh

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Bret Contras Program weeks 1-4 found on r/XXFitness. Modifications:

  • Lower volume on 1/2 heavy lifts per workout to add a slight strength focus to increase the duration you can run the program
  • Replaced side planks with cable flies for chest volume and rot. cuff. external rotations for posture correction. There is enough isometric ab work with the heavy barbell lifts
  • Added 10 min moderate cardio per workout

Notes:

  • Banded workouts: move up a band every 20lbs
  • All weighted workouts: round down to nearest weight available
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1

Barbell Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
1 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Barbell Glute Bridge

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

dumbbell row

3×10

box squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

box squat

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3×8+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

romanian deadlift

3×8

Banded Side Lying Abductions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Banded Side Lying Abductions

3×15

cable rotator cuff external rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

cable rotator cuff external rotation

3×15

RKC Plank

Set
Time
Rest time
1
100 sec
100 sec

RKC Plank

1×100 s

Cardio (run/bike/row/elliptical)

Set
Time
Rest time
1
600 sec
100 sec

Cardio (run/bike/row/elliptical)

1×600 s

Day 2

Single Leg Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 3 lbs.

Single Leg Glute Bridge

3×15

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 3 lbs.

lat pulldown

3×10

Dumbell Step up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 3 lbs.

Dumbell Step up

3×15

Dumbell Seated Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Dumbell Seated Press

3×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

1×5+

Banded Side Lying Clam

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Banded Side Lying Clam

3×15

Cable Horizontal Rope Chop

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Cable Horizontal Rope Chop

3×5

RKC Plank

Set
Time
Rest time
1
100 sec
100 sec

RKC Plank

1×100 s

Cardio (run/bike/row/elliptical)

Set
Time
Rest time
1
600 sec
100 sec

Cardio (run/bike/row/elliptical)

1×600 s

Workout 3

marching glute bridge

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

marching glute bridge

3×20

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 3 lbs.

seated cable row

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×5+

Dumbell 30 deg Incline Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Dumbell 30 deg Incline Press

3×12

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

single arm, single leg romanian dead lift

3×15

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Cable Fly

3×15

Cable Hip Abductions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Cable Hip Abductions

3×15

RKC Plank

Set
Time
Rest time
1
30 sec
100 sec

RKC Plank

1×30 s

Cardio (run/bike/row/elliptical)

Set
Time
Rest time
1
600 sec
100 sec

Cardio (run/bike/row/elliptical)

1×600 s