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. AMRAPs are 1rir, and a maximum of 3 reps over the prescribed reps for that week.

For each additional rep you do above the target on your AMRAP, you add ~1% of your current 1RM for next week’s working weight. Up to a maximum of 3 reps over prescribed reps, and 3% up in weight.

Example: Target 6 reps, you get 9 → 3 extra reps → 3% jump of 1RM (rounded to nearest loadable weight) on top of the prescribed % increase week to week.

Example 2: Week3 perscribed 6 reps, you hit 8 reps, 2 reps over, week 4 prescribes 82% for 3 reps. Since you went 2 reps over you add 2% and do 84% of your 1rm instead.

Ensure that you're leaving 1-2 reps in reserve on your AMRAPs and only going a maximum of 3 reps over. This prevents early burn out, and escalation of weight halfway through the program. If it's too easy the last AMRAP is prescribed as 0.5-1 reps in reserve, and will act as the control for your new 1rm estimate for the next time you run the program.

If you miss the target by 1–2 reps on the AMRAP:
Keep next week’s prescribed % as written (no increase).
If you miss by 3+ reps, or you fail the set:
Reduce next week’s working % by 2–3% for that lift, and
Keep your target reps the same.
If this happens twice in a row, treat it as a sign your training max is too high and reset it down by ~5%

default

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 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.

Lower Day, AMRAP Day

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

Lower Day, PEAK DAY

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

0 reviews for 6-Week 2-Lift Strength Program