Strong Lines

Strong Lines is a structured hypertrophy program designed to build visible muscle definition, balanced strength, and long-term joint health. This program prioritizes shape and structure over exhaustion, using intelligent exercise sequencing, controlled volume, and mandatory progression to drive results.

The training week is organized around four focused sessions, each with a clear purpose:

Day 1 – Legs: Quad-dominant lower body training with balanced hamstring and glute work to improve leg shape, strength, and symmetry.

Day 2 – Chest & Shoulders: Upper-body pressing with strategic warm-up activation to improve muscle engagement while protecting shoulders and elbows.

Day 3 – Back: Lat width, mid-back thickness, traps, and rear delts, using a lat-first sequencing strategy for better mind–muscle connection and posture.

Day 4 – Arms & Shoulders: A high-quality “bro-style” session focused on arm definition, capped delts, and shoulder balance without compromising recovery.


Warm-up “primer” movements (such as cable pushdowns, flyes, or straight-arm pulldowns) are intentionally included to increase muscle activation and joint readiness, not to pre-fatigue or limit performance on compound lifts.

Volume is controlled, recovery is respected, and every exercise has a clear role.

This is a program built for natural lifters who want results they can sustain.

Progression Requirement: Double Progression (Mandatory)

All working sets in this program follow double progression. This is not optional.

Double progression ensures steady muscle growth without chasing weight too aggressively or stalling long-term progress.

What Is Double Progression?

Each exercise is assigned a rep range (for example, 8–12 reps).

Progression happens in two steps:

1. First, increase reps

Start with a weight you can control at the low end of the rep range.

Across workouts, aim to add reps while keeping the weight the same.

2. Then, increase load

Once you can complete all prescribed sets at the top of the rep range, increase the weight slightly.

Reps will drop back toward the lower end of the range.

Repeat the process.

Example

Incline Bench Press (3 sets, 8–12 reps):

Week 1: 3×8 @ 95 lb

Week 2: 3×9–10 @ 95 lb

Week 3: 3×12 @ 95 lb

Week 4: Increase to 100 lb → 3×8

Rules for Double Progression

Use the same load for all working sets

Maintain proper form on every rep

Only increase weight when the top of the rep range is earned

Progression may take multiple weeks — that is expected and encouraged. 

Why This Matters

Double progression:

Encourages consistent overload without rushing

Reduces injury risk

Works exceptionally well for natural lifters

Aligns strength gains with hypertrophy

Keeps training productive even when progress slows

If reps stall, hold the weight steady and keep training. Strength will catch up.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Tricep Pushdown (Cable)

Lu Raise

Pec Fly (Dumbbell)

Incline Bench Press (Smith Machine)

Smith Decline Bench Press

Lateral Raise (Cable)

Abs Crunch (Machine)

Chest and shoulders

Straight Arm Pulldown

Lat Pulldown (Neutral Grip)

High Row

Chest Supported Row (Machine)

Reverse Pec Deck

Back

Seated Shoulder Press (Dumbbell)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Y Raise (Dumbbell)

Single Arm Rear Delt Cable Fly

Arms and Shoulders 

Half sets, half reps. Should be light workout 

Back DELOAD

Chest and shoulders DELOAD

Leg Extension

Seated Hamstring Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Press

Hip Thrust (Machine)

Legs DELOAD

Legs

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