Strong Curves Weeks 1-8 Spreadsheet
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W1W2W3W4W1W2W3W4W1W2W3W4
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DAY 1 - WORKOUT AWeightWeightWeightWeightDAY 2 - WORKOUT BWeightWeightWeightWeightDAY 3 - WORKOUT CWeightWeightWeightWeight
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BW/Bar Glute BridgeSingle-Leg Glute BridgeGlute March
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3 sets, 10-20 reps3 sets, 10-20 reps (each)3 sets, 60 seconds
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One Arm Dumbbell Row
Front Lat PulldownsSeated Row
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3 sets, 8-12 reps (each side)
3 sets, 8-12 reps 3 sets, 8-12 reps
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BW/Bar Box SquatBW/Dumb Step UpBW/Dumb Parallel Squat
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(put 5lb/10lb weights under heels)
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3 sets, 10-20 reps3 sets, 10-20 reps (each)3 sets, 10-20 reps
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Bar/Dumb Bench Press
Dumb Military PressDumb Incline Press
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(standing)
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3 sets, 8-12 reps3 sets, 8-12 reps3 sets, 8-12 reps
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Dumb Romanian Deadlift
Weighted 45 Back Extension
BW/Dumb Single Leg RDL
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(Romanian Deadlift)
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3 sets, 10-20 reps3 sets, 10-20 reps
2 sets, 10-20 reps (each side)
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Side Lying AbductionsSide Lying ClamX-Band Walk
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(or, Cable Hip Abductions)
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1 set, 15-30 reps (each side)
1 set, 15-30 reps (each side)
1 set, 20 reps
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RKC PlankRKC PlankRKC Plank
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1 set (20-120 seconds)1 set (20-120 seconds)1 set, 20-120 seconds
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Side plankSide PlankRope Horizontal Chop
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1 set (20-60 secondss) (each side)
1 set (20-60 seconds) (each side)
1 set, 10 reps (each side)
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Weeks 1-4
Weeks 5 - 8
Workout A Detail
Workout B Detail
Workout C Detail