Strength 4x6 Split
An upper/lower split across four sessions a week, keeping the barbell mains at 4×6 while giving each half of the body its own day. More recovery per muscle, more volume per week.
Week structure
- 4 days a week
- Upper/lower split
- Barbell mains at 4×6
Who it's for
For lifters with four sessions a week to give, who want more recovery and more volume per muscle.
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.