Strong Curves — Gluteal Goddess

Twelve weeks of four glute-focused workouts, pairing exercises and changing movements every four weeks.

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Your numbers

Enter these 34 numbers and Catalyst works out every workout from them.

Phase 1 workout A starting weights

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Phase 1 workout B starting weights

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Phase 1 workout C starting weights

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Phase 2 workout A starting weights

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Phase 2 workout B starting weights

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Phase 2 workout C starting weights

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Phase 3 workout A starting weights

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Phase 3 workout B starting weights

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Phase 3 workout C starting weights

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Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
1P1AP1BP1AP1C
2P1AP1BP1AP1C
3P1AP1BP1AP1C
4P1AP1BP1AP1C
5P2AP2BP2AP2C
6P2AP2BP2AP2C
7P2AP2BP2AP2C
8P2AP2BP2AP2C
9P3AP3BP3AP3C
10P3AP3BP3AP3C
11P3AP3BP3AP3C
12P3AP3BP3AP3C

How it works

The program’s own rules, as Catalyst runs them.

Train for twelve weeks in A/B/A/C order, changing to the new movements every four weeks. Superset the first and second movements, then the third and fourth. Choose challenging weights. For a rep range, increase the weight next session after exceeding the top with good form. For fixed reps, increase a little once all sets feel solid. Warm up with light activity, glute preparation and lighter ramp-up sets, choosing the amount yourself.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Abdominal wheel
  • Adjustable bench
  • Back extension bench
  • Barbell
  • Stable exercise box
  • Cable stack
  • Dumbbells
  • Flat bench
  • Lat pulldown machine
  • Pull-up bar
  • Resistance bands
  • Squat rack
  • Stability ball

Not sure it’s the one?

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Find your program

Run Strong Curves — Gluteal Goddess in Catalyst

Every set ready. Every weight right.

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