6-Week 2-Lift Strength Program

Program heavily inspired by Jonnie Candito's 6-week program, and Alex Bromley's Bullmastiff. This program focuses on two primary lifts, compound barbell movements, and AMRAP based auto-regulation.

For each additional rep you do above the target on that AMRAP, you add ~1% of your current 1RM for next week’s working weight.
Example: Target 6 reps, you get 10 → 4 extra reps → ~4% jump of 1RM (rounded to nearest loadable weight) on top of the prescribed % increase week to week.

Example 2: Week3 perscribed 75% for 6 reps, you hit 185x10, 4 reps over, week 4 perscribes 83% for 3 reps. Since you went 4 reps over you add 4% and do 87% instead.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deload day. Add two upper isolation movements for 2 sets at RPE 7.

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Lat Pulldown

Upper Day, Deload Day

Bench Press (Paused)

Deload day. Add two lower isolation movements for 2 sets at RPE 7

Squat (Barbell)

Stiff Leg Deadlift

Split Squat (Barbell)

Back Extension (Weighted)

Lower Day, Deload Day

Squat (Paused)

Form work and volume day. Add two lower isolation movements for 2-3 sets at RPE 8-9.

Lower Day, Technique Day

PR day. Add two upper isolation movements for 2-3 sets at RPE 8-9.

Upper Day, AMRAP Day

PR day. Add two lower isolation movements for 2-3 sets at RPE 8-9.

Lower Day, AMRAP Day

Form work and volume day. Add two upper isolation movements for 2-3 sets at RPE 8-9.

Upper Day, Technique Day

PR day. Add two upper isolation movements for 2-3 sets at RPE 8-9. Final peak before deload week.

Upper Day, PEAK DAY

PR day. Add two lower isolation movements for 2-3 sets at RPE 8-9. Final peak before deload week.

Lower Day, PEAK DAY

Add two lower isolation movements for 2-3 sets at RPE 8-9.

Add two upper isolation movements for 2-3 sets at RPE 8-9.

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