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Strength 4x6 Compact

Two exercises per workout, 4×6, done in around half an hour. The minimum effective dose of barbell strength for the weeks when time wins.

Week structure

• 2 short full-body workouts a week
• 2 exercises per workout
• 4×6
• About 30 minutes per session

Who it's for

For the weeks when time is tight but barbell strength still matters.

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.