Strength 4x6 High Frequency
Five sessions a week — two lower, three upper — with the mains held at 4×6. For lifters with time to train most days who want faster exposure to the big lifts.
Week structure
- 5 days a week
- 2 lower-body sessions + 3 upper-body sessions
- Mains at 4×6
Who it's for
For lifters with time to train most days who want faster exposure to the big lifts.
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.