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Linear Strength and Hypertrophy Program

By Dan Quiaoit

The goal of this program is to provide a simple layout with linear progression.

The program will not change week to week, but simply steadily increasing weight without altering other
training variables. There is still some variation within the week for not just physical reasons, but also due
to the fact the psychology of a lifter plays a huge role in how strength can effectively be developed.

Just remember, keep motivated and keep tracking your lifts. (also have adequate protein intake while
maintain a calorie deficit of 250 cals for cutting, or surplus of 250 cals for lean bulking)

I. Strength/Hypertrophy Program

Monday Heavy Lower Day

Squat 3 sets x 6 reps

Deadlift 2 sets x 6 reps

Optional Exercise 3 sets x 8-12 reps

Optional Exercise 3 sets x 8-12 reps

Tuesday Heavy Upper Day

Bench Press 3 sets x 6 reps

Primary Upper Back Exercise 3 sets x 6 reps

Shoulder Exercise 1 set x 6

Upper Back Exercise #2 1 set x 6

Optional Exercise 3 sets x 8-12 reps

Optional Exercise 3 sets x 8-12 reps

Thursday Hypertrophy Lower

Either Back Squat or Front Squat 5 sets x 8 reps

Deadlift Variation 3 sets x 8 reps

Hamstring Curl 3 sets x 12 reps

Calf Raise 5 sets x 15 reps

Optional Exercise 4 sets x 8-12 reps


Optional Exercise 4 sets x 8-12 reps

Friday Hypertrophy Upper

Chest Press (flat or decline) 4 sets x 8 reps

Incline Chest Press 4 sets x 8 reps Upper

Back Exercise #1 4 sets x 8 reps

Upper Back Exercise #2 4 sets x 8 reps

Shoulder Exercise 3 sets x 10 reps

Bicep Exercise 3 sets x 10 reps

Optional Exercise 4 sets x 8-12 reps

Optional Exercise 4 sets x 8-12 reps

II. Loading Progression

For heavy days, pick a weight you can perform for 3 straight 6 rep sets without any trouble. (75 to 80%)
of your 1 rep max to make sure that there is no chance of failure.

Each week add 0-10 lbs. Sometimes you can’t add, but if you can add the smallest increment (probably 5
lbs but if kaya add 10)

III. When you hit failure

Since this is a linear program, you are pushing yourself on the heavy days and eventually you’ll miss a
rep. When this happens, drop the weight by 15 pounds for next week. This is particular only for a lift.

Ex. Squat= fail *Decrease squat weight by 15lbs*, Deadlift = good *Increase next week*

IV. Rest Between sets

3-10 minutes on heavy sets. Go for full recovery. For body building days, stick to lower than 3 minutes to
work on work capacity. For Accessory exercises stick to less than 2 minutes.

V. Accessory Exercises

Choose whichever accessory exercises you want. For the shoulder, upper back, bicep etc, stick with it for
at least 4 weeks. Stick with a moment so that you can master it while progressing. Change after 4 weeks.

For progression, it depends. But the goal is to increase at least 5 lbs every 3 weeks.

Suggested Accessory lifts:

Upper back 1: Dumbbell/barbell row or any machine upper back movement

Shoulder exercises: Dumbbell press/military press, any machine movement


Upper back 2: Weighted pull/chin up or pull down

VI. Optional Exercises

Upper Body = to bring up any lagging body part like rear delts,triceps,biceps etc.

Lower Body = leg press, hamstring curls, etc.

Final Notes:

You have one free day! I recommend taking this day off cause this program is hard. If you use this day to
do intense cardio you’ll miss your lifts eventually.

Track your lifts and report back to me every other week.


Enjoy! :D