Programmes

Every Milo programme is built on the same idea — clear targets, sensible increments, and a plan that adapts as you get stronger. Pick the one that fits your week.

Strength 4x6

Three sessions a week of alternating full-body barbell strength, 4×6, done inside the hour.

Strength 4x6 Build

The 4×6 strength base plus a third weekly session of upper-body building work.

Strength 4x6 Split

Four sessions a week, upper/lower split, barbell mains at 4×6.

Strength 4x6 High Frequency

Five sessions a week for lifters who want faster exposure to the big lifts.

Strength 4x6 Light

The same full-body structure at gentler volume, two to three sessions a week.

Strength 4x6 Compact

Two exercises per workout, 4×6, done in about half an hour.

Lean 3x10 – 2 Day

Two full-body sessions a week at 3×10, each finished with a 15-minute run.

Lean 3x10 – 3 Day

Three full-body sessions a week at 3×10, each finished with a 15-minute run.

Ramp 4x6

A heavy, light and medium day each week, ramping to your top 4×6 sets.

Dumbbell 12

A twelve-week dumbbell programme of full-body mains at 5×12 with curls and core.

Dumbbell Basics

Two alternating dumbbell workouts a week covering the whole body at 3×8.

Bodyweight Basics

Short full-body bodyweight sessions, 4×6 main movements, no equipment needed.