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Curvy & Strong · 4-day

Female-targeted full body

Curvy & Strong · 4-day

Four full-body days with extra glute and back work. Beginner-friendly. Not just glutes — all-around strength too.

Designed for women who want strength AND shape. Hits every muscle twice a week with a glute and posterior-chain bias. Approachable for newer lifters; effective for anyone.

womenglutesfull bodybeginner friendlyaesthetic

Sample week

The full template is what gets cloned into your account.

Mon

Full Body A · Glute focus

5 lifts

  • Hip Thrust

    4×10

  • Goblet Squat

    4×10

  • Dumbbell Row

    3×10 each

  • Seated Dumbbell Shoulder Press

    3×10

  • Plank

    3×45s

Tue

Full Body B · Upper focus

5 lifts

  • Dumbbell Bench Press

    4×10

  • Lat Pulldown

    4×10

  • Romanian Deadlift

    3×10

  • Lateral Raise

    3×12

  • Dumbbell Curl

    3×12

Thu

Full Body C · Glute focus

5 lifts

  • Barbell Glute Bridge

    4×8

  • Bulgarian Split Squat

    3×10 each

  • Cable Glute Kickback

    3×12 each

  • Hip Abductor Machine

    3×15

  • Frog Pump

    3×20

Fri

Full Body D · Upper focus

5 lifts

  • Incline Dumbbell Bench Press

    3×10

  • Seated Cable Row

    3×10

  • Arnold Press

    3×10

  • Face Pull

    3×15

  • Tricep Pushdown

    3×12