Gymscore · Program schedule
Strong Curves: Bootyful Beginnings: Program schedule
The Gymscore Strong Curves adaptation puts glute-focused lower-body work inside a full-body schedule. Bridges, hip thrusts and other lower-body patterns sit alongside upper-body and core exercises, rather than replacing the rest of the training week.
Who this template suits
A beginner who wants a lower-body emphasis while continuing to train upper-body movements.
When to choose another option
You want an exclusively lower-body split, or your gym cannot accommodate the saved bridge, thrust and single-leg setups.
Template length
12 weeks
Three sessions per week span 12 weeks. The foundation phase covers weeks 1–4; weeks 5–12 change exercises and loading demands while retaining three sessions.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- resistance band
- cable machine
- back extension bench
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Weeks 1-4 — Foundation · weeks 1–4
Standard Week
Day A — Glute/Quad Focus · Glute Bridge / Squat / Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Glute Bridge | 3 | 12-15 | 90s |
| Goblet Squat | 3 | 10-12 | 90s |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 90s |
| Dumbbell Bench Press | 3 | 10-12 | 60s |
| One-Arm Dumbbell Row | 2 | 10 each arm | 60s |
| Plank | 2 | 30-45s hold | 30s |
Day B — Hip Thrust Focus · Hip Thrust / Lunge / Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Dumbbell Walking Lunge | 3 | 10 each leg | 90s |
| Back Extension | 3 | 12-15 | 60s |
| Lat Pulldown | 3 | 10-12 | 60s |
| Dumbbell Shoulder Press | 2 | 10-12 | 60s |
| Side Plank | 2 | 20-30s each side | 30s |
Day C — Mixed Lower/Upper · Single-Leg / Deadlift / Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Glute Bridge | 3 | 15-20 | 90s |
| Bulgarian Split Squat | 3 | 10 each leg | 90s |
| Cable Pull-Through | 3 | 12-15 | 60s |
| Push-ups | 3 | AMRAP | 60s |
| Cable Row | 2 | 10-12 | 60s |
| Dead Bug | 2 | 10 each side | 30s |
2. Weeks 5-12 — Progressive Overload · weeks 5–12
Standard Week
Day A — Glute/Quad Focus · Hip Thrust / Squat / Upper
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 3 | 10-12 | 2 min |
| Barbell Back Squat | 3 | 8-10 | 2 min |
| Romanian Deadlift | 3 | 10-12 | 90s |
| Dumbbell Bench Press | 3 | 10-12 | 60s |
| One-Arm Dumbbell Row | 3 | 10 each arm | 60s |
| Plank | 2 | 45-60s hold | 30s |
Day B — Hip Thrust / Lunge · Hip Thrust / Lunge / Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 4 | 8-12 | 2 min |
| Barbell Walking Lunge | 3 | 10 each leg | 90s |
| Back Extension | 3 | 12-15 | 60s |
| Lat Pulldown | 3 | 10-12 | 60s |
| Dumbbell Shoulder Press | 3 | 10-12 | 60s |
| Side Plank | 2 | 30-45s each side | 30s |
Day C — Single-Leg / Full Body · Single-Leg / Deadlift / Full Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Glute Bridge | 3 | 15-20 | 90s |
| Bulgarian Split Squat | 3 | 10 each leg | 90s |
| Cable Pull-Through | 3 | 12-15 | 60s |
| Dumbbell Bench Press | 3 | 10-12 | 60s |
| Cable Row | 3 | 10-12 | 60s |
| Dead Bug | 2 | 12 each side | 30s |
Questions answered
Is this only a glute workout plan?
No. Glute-focused work is prominent, but the stored sessions also include upper-body and core exercises.
When does the template change phase?
After week four. The remaining eight weeks use the later exercise selections and progression focus.
What should I log for hip thrusts?
Record load, reps, sets and the setup you used. A short note about bench and foot position helps make later comparisons useful.