Strong Curves
Strong Curves is a 3-day hypertrophy training approach focused on strength and muscle. Use this page to understand the training style and organize your workouts in Gym Log.
What is the Strong Curves?
Strong Curves is a 3-day hypertrophy training approach focused on strength and muscle. Use this page to understand the training style and organize your workouts in Gym Log. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat or Goblet Squat — primary work
- Hip Thrust — primary work
- Romanian Deadlift — 3 sets
- Split Squat — 3 sets
- Core
Strong Curves has multiple phases and workout options; use the selected phase for exact programming.
- Bench or Push-Up — primary work
- Row — 3–4 sets
- Overhead Press — 3 sets
- Lat Pulldown — 3 sets
- Glute Accessory — 2–3 sets
Progress gradually and keep the selected phase consistent.
- Deadlift or Hip Hinge — primary work
- Hip Thrust — primary work
- Lunge — 3 sets
- Leg Curl — 3 sets
- Core
The program emphasizes glute and lower-body development alongside full-body strength.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Strength and muscle
Progression
Strong Curves uses phased strength and hypertrophy work with progressive loading and substantial lower-body/glute emphasis. Exact routines vary by phase.
Accuracy note
High-level summary of the Strong Curves training system; it does not reproduce the complete book/program.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Strong Curves
How many days per week is the Strong Curves?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Strong Curves for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Strong Curves in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.