Strong-Curves-Workout-Templates.pdf

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Booty-ful Beginnings
Workout A:
Weeks 1-4 Training Log
Name:________________________________ Date:_______________ Weight:_______________
Exercise
A1:
Weight
Set 1
Weight
Set 2
Weight
Set 3
Bodyweight glute bridge
3 sets, 10-20 reps
A2:
Reps
Weight
Reps
Weight
Reps
Weight
One arm dumbbell row
3 sets, 8-12 reps (each)
B1:
Reps
Weight
Reps
Weight
Reps
Weight
Bodyweight box squat
3 sets, 10-20 reps
B2:
Reps
Weight
Reps
Weight
Reps
Weight
Barbell bench press
3 sets, 8-12 reps
Reps
Weight
Reps
Weight
Reps
Weight
Dumbbell Romanian deadlift
3 sets, 10-20 reps
Reps
Weight
Reps
Reps
Side lying abduction
1 set, 15-30 reps (each)
Reps
Seconds
Front plank
1 set, 20-120 seconds
Side plank from knees
1 set, 20-60 seconds
Seconds
Notes:
Note: Perform one set of A1 then immediately follow it with one set of A2. Rest 30­90 seconds, and repeat until 
all sets are completed. Do the same for B1 and B2.
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Chapter 10:
STRONG CURVES
TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS
Booty-ful Beginnings
Workout B:
Weeks 1-4 Training Log
Name:________________________________ Date:_______________ Weight:_______________
Exercise
A1:
Set 1
Weight
Weight
Set 2
Weight
Set 3
Bodyweight foot elevated
single-leg glute bridge
3 sets, 10-20 reps
A2:
Reps
Weight
Reps
Weight
Reps
Weight
Front lat pulldown
3 sets, 8-12 reps (each)
B1:
Reps
Reps left
Reps
Reps left
Reps
Reps left
Bodyweight step up
3 sets, 10-20 reps (each)
B2:
Reps right
Weight
Reps right
Weight
Reps right
Weight
Dumbbell military press
3 sets, 8-12 reps
Reps
Weight
Reps
Weight
Reps
Weight
Bodyweight 45-degree back ext.
3 sets, 10-20 reps
Reps
Reps left
Reps
Reps
Side lying clam
1 set, 15-30 reps (each)
Reps right
Reps
Crunch
1 set, 15-30 reps
Reps left
Side crunch
1 set, 15-30 (each)
Reps right
Notes:
Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30­90 seconds, and repeat until all 
sets are completed. Do the same for B1 and B2.
STRONG CURVES
97
Booty-ful Beginnings
Workout C:
Weeks 1-4 Training Log
Name:________________________________ Date:_______________ Weight:_______________
Exercise
A1:
Weight
Set 1
Weight
Set 2
Weight
Set 3
Glute march
3 sets, 60 sec
A2:
Reps
Weight
Reps
Weight
Reps
Weight
Seated row
3 sets, 8-12 reps
B1:
Reps
Reps left
Reps
Reps left
Reps
Reps left
Bodyweight parallel squat
3 sets, 10-20 reps
B2:
Reps right
Weight
Reps right
Weight
Reps right
Weight
Dumbbell incline press
3 sets, 8-12 reps
Reps
Weight
Reps
Weight
Reps
Weight
Bodyweight single-leg RDL
3 sets, 10-20 reps (each side)
Reps
Reps left
Reps
Reps
X-band walk (light tension)
1 set, 10-20 steps (each side)
Reps right
Reps
RKC plank
1 set, 10-30 sec
Reps left
Rope horizontal chop
1 set, 10 reps (each side)
Reps right
Notes:
Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30­90 seconds, and repeat until all 
sets are completed. Do the same for B1 and B2. 
98
Chapter 10:
STRONG CURVES
TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS
Booty-ful Beginnings
Workout A:
Weeks 5-8 Training Log
Name:________________________________ Date:_______________ Weight:_______________
Exercise
A1:
Weight
Set 1
Weight
Set 2
Weight
Set 3
Bodyweight hip thrust
3 sets, 10-20 reps
A2:
Reps
Weight
Reps
Weight
Reps
Weight
Standing single-arm cable row
3 sets, 8-12 reps
B1:
Reps
Weight
Reps
Weight
Reps
Weight
Goblet squat
3 sets, 10-20 reps
B2:
Reps
Weight
Reps
Weight
Reps
Weight
Barbell bench press
3 sets, 8-12 reps
Reps
Weight
Reps
Weight
Reps
Weight
Barbell Romanian deadlift
3 sets, 10-20 reps
Reps
Reps left
Reps
Reps
Side lying abduction
1 set, 15-30 reps (each)
Reps right
Seconds
Feet elevated plank
1 set, 20-60 seconds
Seconds left
Side plank
1 set, 20-60 seconds (each)
Seconds right
Notes:
Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30­90 seconds, and repeat until all 
sets are completed. Do the same for B1 and B2. 
STRONG CURVES
99
Booty-ful Beginnings
Workout B:
Weeks 5-8 Training Log
Name:________________________________ Date:_______________ Weight:_______________
Exercise
A1:
Set 1
Weight
Weight
Set 2
Weight
Set 3
Bodyweight single-leg glute
bridge
3 sets, 10-20 reps (each)
A2:
Reps
Weight
Reps
Weight
Reps
Weight
Negative chin-up
3 sets, 3 reps
B1:
Reps
Weight
Reps
Weight
Reps
Weight
Bodyweight walking lunge
3 sets, 20-40 total steps
B2:
Reps
Weight
Reps
Weight
Reps
Weight
Dumbbell military press
3 sets, 8-12 reps
Reps
Weight
Reps
Weight
Reps
Weight
Bodyweight reverse
hyperextension
3 sets, 10-20 reps
Reps
Reps left
Reps
Reps
Side lying clam
1 set, 15-30 reps (each)
Reps right
Reps
Swiss ball crunch
1 set, 15-30 reps
Reps left
Swiss ball side crunch
1 set, 15-30 reps (each)
Reps right
Notes:
Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30­90 seconds, and repeat until all 
sets are completed. Do the same for B1 and B2.
100
Chapter 10:
STRONG CURVES
TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS

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