6 WEEK

STRENGTH

PROGRAM

Train with Precision. Progress with Purpose.


Our 6-Week Strength Program is a fully structured resistance-training plan that combines expert coaching, progressive overload, and clear direction to help you move better, lift stronger, and train with intent.

Across six weeks, you’ll complete 3–4 structured gym sessions per week, targeting full upper and lower body development.
Each two-week phase (Foundation, Progression, Peak) advances your strength safely and systematically, no circuits, no HIIT, just disciplined, intelligent training.

PROGRAM OVERVIEW

Purpose:

A structured six-week progression built to develop full-body strength, improve movement patterns, and lay the foundation for long-term performance. Ideal for clients returning to resistance training or wanting to refine technique and discipline in the gym.
This program focuses on mechanical quality, controlled tempo, and progressive overload at sustainable intensity ranges (RPE 6–7).

Philosophy:

“Strong before heavy.”
Before chasing numbers, this block builds the structure and awareness required to move well under load. You’ll establish consistency, learn to control the bar, and develop true functional strength that supports all future performance phases.
Each session is built to refine execution, build discipline, and bridge the gap between lifestyle training and athlete-level performance.

Training Frequency:

3 structured workouts per week each combining compound lifts, accessory strength work, and mobility integration.

  • Day 1: Foundational Compound Lower Focus (Squat / Hinge)

  • Day 2: Upper Strength & Pulling Mechanics

  • Day 3: Functional Full-Body or Athletic Integration

Optional 4th “Movement / Recovery” session, light cardio, stretching, or active mobility to promote recovery and maintain consistency.

Progressive Load Guidance:

The program runs across three two-week phases, each slightly increasing total volume or load while maintaining technical precision and controlled movement.

  • Weeks 1–2: Foundation base strength and technical consistency.

  • Weeks 3–4: Progression load / volume with improved stability.

  • Weeks 5–6: Peak at higher intensity, maintaining strict control and recovery balance.

Target RPE 6–7 effortful but sustainable. The final 1–2 reps should challenge you without breaking form or rhythm.

Two smartphones displaying fitness training app screens, one showing a schedule and the other showing a program with workout details and exercises.
Fitness coaching program for £44.99 via Altus App, with details on providing structured strength training, professional guidance, nutritional support, and accountability.
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Information about an online fitness program priced at £14.99, detailing its features such as structured sessions, strength building, weekly progression, built-in rest, app tracking, and no accountability.
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Frequently asked questions

  • This program is built for anyone looking to develop foundational strength, improve technique, and establish consistent training habits. Whether you’re a beginner or returning to structured lifting, it’s designed to progress safely and effectively over six weeks.

  • You’ll need access to basic gym equipment: a barbell, dumbbells, bench, squat rack, and cable or resistance machines. Alternative movements are provided for home or minimal setups where possible.

  • Record your lifts, sets, and RPE each week to monitor improvements. You can also tag @altusperformance_uk on Instagram to share your journey and inspire others in the Altus community.

  • All Altus Performance, both Self-Guided and Coach-Guided options are delivered entirely online through our training app. These are not in-person sessions.

    Clients complete their workouts remotely, with progress tracked, feedback shared, and communication handled via in-app messaging and/or video check-ins. The Coach-Guided tier provides enhanced online support and personalised adjustments, but all coaching remains virtual.