Strength 4x6 Build
The same alternating 4×6 strength base, plus a third weekly session of upper-body building work at 3×8. For lifters who want strength first with a little extra size on top.
Week structure
- 3 days a week
- Two 4×6 strength days (A/B)
- One upper-body build day at 3×8 accessories
Who it's for
For lifters who want strength first, with a little extra upper-body size added on top.
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.