Strong Curves — Gorgeous Glutes
Three lower-body workouts a week for twelve weeks, adding weight after all sets reach the top of the rep range.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 20 numbers and Catalyst works out every workout from them.
Phase 1 workout C starting weights
Phase 2 workout A starting weights
Phase 2 workout B starting weights
Phase 2 workout C starting weights
Phase 3 workout A starting weights
Phase 3 workout B starting weights
Phase 3 workout C starting weights
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | P1A | P1B | P1C |
| 2 | P1A | P1B | P1C |
| 3 | P1A | P1B | P1C |
| 4 | P1A | P1B | P1C |
| 5 | P2A | P2B | P2C |
| 6 | P2A | P2B | P2C |
| 7 | P2A | P2B | P2C |
| 8 | P2A | P2B | P2C |
| 9 | P3A | P3B | P3C |
| 10 | P3A | P3B | P3C |
| 11 | P3A | P3B | P3C |
| 12 | P3A | P3B | P3C |
How it works
The program’s own rules, as Catalyst runs them.
Train A/B/C on three nonconsecutive days for twelve weeks, moving to a new phase every four weeks. Use challenging weights with good form and keep them until every set reaches the top rep target. Then increase a little for the following week, commonly five to ten pounds. Keep the pauses, constant tension and rest-pause work. Plan any extra upper-body or cardio work yourself. Choose the amount of warm-up work yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Stable exercise box
- Cable stack
- Deficit platform
- Dumbbells
- Flat bench
- Kettlebells
- Landmine station
- Resistance bands
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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