Strength 4x6
Two alternating full-body workouts built on the barbell basics — squat, bench, row, overhead press and deadlift — for three sessions a week. Four sets of six keeps every session simple, heavy enough to matter, and finished inside the hour.
Week structure
- 3 days a week
- A/B full-body alternation
- Workout A: squat, bench press, row
- Workout B: squat, overhead press, deadlift
- 4 sets of 6
- Typical length 12 weeks (4–16 configurable)
Who it's for
For lifters who want a straightforward barbell strength programme they can finish inside the hour, three times 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.