Stronger Curves Home Edition — 60-Day Dumbbell Glute & Hamstring Plan

Build bigger glutes and hamstrings at home in 60 days — the same evidence-based program for women, rebuilt for a spare room with just dumbbells. A polished 12-page PDF ebook.

What's inside

• Full dumbbell 4-day workout plan — every barbell move swapped for dumbbell, bodyweight, or band equivalents (B-stance DB RDLs, DB hip thrusts, Bulgarian split squats, goblet squats, slider curls, and band work) with sets, reps, and form cues
• 60-day progressive overload phases — four 15-day blocks: Foundation, Accumulation, Intensification, and Peak & Polish
• Complete macro-based meal plan — daily calorie & protein targets, a scaling formula, three sample meal days, and a grocery list
• The science behind it — why each choice works, backed by research with cited sources
• Minimal gear needed — dumbbells, a sturdy chair or couch, a loop band, and a towel

Instant digital download. Educational content — not medical advice.