Workout Routine

Strong Curves (modified)

by vrsn3ptoh

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

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 2.27 kg.

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 0.68 kg.

dumbbell row

3 sets

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 1.14 kg.

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

box squat

3 sets

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 2.27 kg.

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

bench press

3 sets

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 1.14 kg.

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

romanian deadlift

3 sets

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 0.91 kg.

Banded Side Lying Abductions

3 sets

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 sets

RKC Plank

Set
Intensity
Weight
Reps
Rest time
1
100 sec

RKC Plank

1 sets

Cardio (run/bike/row/elliptical)

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio (run/bike/row/elliptical)

1 sets

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 1.14 kg.

Single Leg Glute Bridge

3 sets

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 1.14 kg.

lat pulldown

3 sets

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 1.14 kg.

Dumbell Step up

3 sets

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 0.91 kg.

Dumbell Seated Press

3 sets

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 2.27 kg.

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

deadlift

1 sets

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 0.91 kg.

Banded Side Lying Clam

3 sets

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 0.23 kg.

Cable Horizontal Rope Chop

3 sets

RKC Plank

Set
Intensity
Weight
Reps
Rest time
1
100 sec

RKC Plank

1 sets

Cardio (run/bike/row/elliptical)

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio (run/bike/row/elliptical)

1 sets

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 sets

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 1.14 kg.

seated cable row

3 sets

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 2.27 kg.

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

squat

3 sets

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 0.91 kg.

Dumbell 30 deg Incline Press

3 sets

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 0.68 kg.

single arm, single leg romanian dead lift

3 sets

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 0.23 kg.

Cable Fly

3 sets

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 0.23 kg.

Cable Hip Abductions

3 sets

RKC Plank

Set
Intensity
Weight
Reps
Rest time
1
100 sec

RKC Plank

1 sets

Cardio (run/bike/row/elliptical)

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio (run/bike/row/elliptical)

1 sets