A 6-Week Strength Transformation Program
Six weeks won't turn you into a different person — but it's exactly long enough to add 5–10kg to your main lifts, change body composition visibly, and build a base you can train from for years.
Week-by-week structure
Weeks 1–2: technique + base volume. Three full-body sessions, 3 sets of 8 on the main lifts (squat, hinge, push, pull). Goal: clean execution, full range, RPE 7.
Weeks 3–4: progressive overload. Same lifts, 4 sets of 6. Add 2.5–5kg per session where technique allows. Add one short conditioning finisher per session.
Weeks 5–6: intensity. 5 sets of 5 on main lifts at RPE 8–9. Final week tests a 3-rep max on squat, bench and deadlift.
Nutrition and recovery
Protein target 1.8–2.2g/kg/day, slight calorie surplus if your goal is strength, slight deficit if it's leaning out. One full rest day per week minimum. Use the recovery suite at least once a week.
Why coaching matters here
The most common reason 6-week programmes fail is technique drift under load. A weekly 1:1 session with an Atelier coach catches the drift before it becomes injury.