Lean 3x10 – 2 Day
Two alternating full-body sessions at 3×10 with a 15-minute run to finish each. Strength kept, conditioning added, two days a week.
Week structure
- 2 days a week
- A/B full-body alternation
- 3×10 main work
- 15-minute run each session
Who it's for
For anyone who wants to build lean muscle and stay fit in just two sessions a week.
How progression works
Every exercise progresses when you complete all target sets and reps. Increments are exercise-appropriate — barbell plates for compounds like the squat, bench press and deadlift, and smaller steps for dumbbell and isolation work. Miss the target three sessions in a row on an exercise and Milo backs the weight off by 10%, so you can reset and keep moving forward.
Milo for iPhone — coming to the App Store.