Make Yourself the #1 Priority

Conquer push, pull, and legs each week with The Bodyweight Trifecta, a dynamic three-day calisthenics routine designed to build strength, stability, and resilience using nothing but your own body. This split targets every major muscle group for balanced development, improved functional movement, and the freedom to train anytime, anywhere. It’s time to own your fitness journey—on your terms.

General Guidelines

• Warm-Up

  : Always start with 3–5 minutes of light cardio (e.g., jumping jacks, jogging in place) and dynamic stretches (leg swings, arm circles, hip openers).

• Rest

  : Take about 60–90 seconds between sets.

• Progressive Overload

  : Once you comfortably hit the top rep range for all sets, try a more challenging variation or add extra sets/reps.

• Core Work

  : Core is included in each session for overall stability and balance.

Optional Extras

• Cardio/Conditioning

  : On rest days or after shorter workouts, add some cardio such as jump rope, jogging, cycling, or a quick HIIT circuit (e.g., burpees, high knees, jumping jacks).

• Mobility/Stretching

  : Incorporate 5–10 minutes of static stretching or yoga after workouts to reduce muscle tightness and improve range of motion.

Program Overview

• Frequency: Typically 3 workouts per week (e.g., Monday, Wednesday, Friday).

• Focus: Glute and lower-body development, with balanced upper-body work.

• Progression: Increase the weight or difficulty each week (progressive overload).

1. Sets & Reps: Typically 2–4 sets of 8–12 reps for most exercises in a beginner routine, but the book customizes these ranges.

2. Progressive Overload: Each week, aim to add a little weight, increase your reps, or slightly adjust rest times to keep challenging your muscles.

3. Form & Technique: Prioritize good form, especially for hip thrusts, squats, and deadlifts. Glute-focused exercises are most effective when you maintain proper body alignment.

4. Warm-Up & Activation: Bret Contreras emphasizes glute activation drills (e.g., clamshells, side-lying abductions) before heavier lifts to maximize engagement.

5. Optional Accessories: Bands and mini-bands are frequently used to intensify glute activation work (e.g., side steps, hip abduction).

Important Disclaimers

• Copyright & Intellectual Property This summary is not the full text and does not replace the official Strong Curves materials. All content belongs to Bret Contreras and co-authors.

• Not Official or Endorsed This is an unofficial overview for reference and inspiration. We are not affiliated with or endorsed by Bret Contreras or Strong Curves.

• Consult the Original Book For exact sets, reps, progressions, and detailed coaching cues, please see

  Strong Curves: A Woman’s Guide to Building a Better Butt and Body.

• Medical Clearance Always consult a qualified healthcare professional before starting any new exercise program.

Starting Strength (by Mark Rippetoe) is typically organized as a 3-day-per-week linear progression program, alternating between two sessions often referred to as Session A and Session B.

This workout program is inspired by routines publicly shared and discussed regarding Chris Hemsworth’s training for the role of Thor. It focuses on compound strength exercises, functional movements, and high-intensity circuits designed to develop muscle size, core strength, and overall athleticism. Expect a blend of heavy lifts, explosive movements, and bodyweight conditioning to help you build a powerful physique.