Durata/Programs/Adaptive Strength

Strength · Powerlifting

Adaptive Strength

Used with Permission

Also known as: adaptive · reps to failure · autoregulated · last set to failure · amrap · powerlifting

A 21-week strength program that sets its own pace. Every lift is four sets at a fixed weight, then one set for as many reps as you can. Beat that set's target and your training max goes up for next week; fall short and it comes down, so the weights follow how you're actually doing. Three 7-week blocks get heavier as they go, from sets of 5 down to singles, each ending with a lighter week. Pick 2 to 6 days a week.

Intermediate New 2 days/week 21-week plan ~50–65 min/session

Your version

Standard Lower Frequency

Days a week

2 Days 3 Days 4 Days 5 Days 6 Days

Get the app → Open in web app

Free to use · auto progression, rest timers & PR tracking built in

Overview

What is Adaptive Strength?

Adaptive Strength is a 21-week program for the squat, bench press, deadlift and overhead press, plus close variations of them: front squats, paused squats, close-grip and incline bench, sumo deadlifts and push presses. You choose how many days a week to train, from 2 to 6. Fewer days put more lifts in each session, and the 2-day version keeps eight of the ten lifts.

Every lift runs the same way. Four sets of a fixed number of reps, then a fifth set for as many reps as you can, with a target to beat. The program runs as three 7-week blocks. Each block is two 3-week waves and a lighter week, and each block is heavier than the last: the main lifts start at sets of 5 at 70% of your training max and finish block three at singles at 95%. The variations run 10% lighter with more reps. In the lighter weeks (7, 14 and 21) you do five sets of 5 and no all-out set.

Who it's for

Is Adaptive Strength right for you?

This suits an intermediate lifter who wants a long strength block that corrects itself when a week goes badly. It works for anyone who wants their weights to follow their performance rather than a fixed jump. It also suits anyone whose week changes, because the same program fits 2 to 6 days. A beginner still adding weight every session will do better on a simple linear program first. Accessories are up to you; Durata adds one upper-back lift to each day (rows, pull-ups or pulldowns), aiming for about 40 reps over three sets before adding weight.

Progression

How progression works

The all-out set is what moves your training max. Beat its target by 1 rep and next week's max goes up 0.5%, by 2 reps 1%, by 3 reps 1.5%, by 4 reps 2%, by 5 or more 3%. Hit the target exactly and it holds. One rep short takes 2% off, two or more short takes 5% off. The change is to the exact max, so small wins add up even when the bar doesn't change that week. Every weight is a percentage of that max, rounded to your plates. Skip the set's reps and the max holds; the lighter weeks never move it. Change a max by hand and the program carries on from yours.

% of Training Max — your last set against its target moves the TM every week: up to +3% when you beat it, down 5% when you fall shortDouble: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses

Durata runs this progression for you — every session's weights are computed from your training maxes, and your logged AMRAP sets are what move those maxes.

The program

Adaptive Strength — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.

Week 12 sessions

Squat & Bench Press

Monday~50–70 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Bench Press (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Sumo Deadlift	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Push Press	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Overhead Press (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Front Squat	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 22 sessions

Squat & Bench Press

Monday~50–70 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bench Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Sumo Deadlift	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Push Press	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Overhead Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Front Squat	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 32 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bench Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Sumo Deadlift	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Push Press	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Overhead Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Front Squat	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 42 sessions

Squat & Bench Press

Monday~50–70 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Bench Press (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Sumo Deadlift	4×7 @ 62.5% 1×13++ @ 62.5% AMRAP	2:30
Push Press	4×7 @ 62.5% 1×13++ @ 62.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Overhead Press (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Front Squat	4×7 @ 62.5% 1×13++ @ 62.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×7 @ 62.5% 1×13++ @ 62.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 52 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Bench Press (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Sumo Deadlift	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Push Press	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Overhead Press (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Front Squat	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 62 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Bench Press (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Sumo Deadlift	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Push Press	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Overhead Press (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Front Squat	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 72 sessions

Squat & Bench Press — Deload

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	5×5 @ 60%	2:30
Bench Press (Barbell)	5×5 @ 60%	2:30
Sumo Deadlift	5×5 @ 50%	2:30
Push Press	5×5 @ 50%	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP — Deload

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	5×5 @ 60%	2:30
Overhead Press (Barbell)	5×5 @ 60%	2:30
Front Squat	5×5 @ 50%	2:30
Bench Press - Close Grip (Barbell)	5×5 @ 50%	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 82 sessions

Squat & Bench Press

Monday~50–70 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bench Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Sumo Deadlift	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Push Press	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Overhead Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Front Squat	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 92 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bench Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Sumo Deadlift	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Push Press	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Overhead Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Front Squat	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 102 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Bench Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Sumo Deadlift	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Push Press	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Overhead Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Front Squat	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 112 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Bench Press (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Sumo Deadlift	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Push Press	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Overhead Press (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Front Squat	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 122 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Bench Press (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Sumo Deadlift	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Push Press	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Overhead Press (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Front Squat	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 132 sessions

Squat & Bench Press

Monday~45–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×2 @ 87.5% 1×3++ @ 87.5% AMRAP	2:30
Bench Press (Barbell)	4×2 @ 87.5% 1×3++ @ 87.5% AMRAP	2:30
Sumo Deadlift	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Push Press	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~45–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 87.5% 1×3++ @ 87.5% AMRAP	2:30
Overhead Press (Barbell)	4×2 @ 87.5% 1×3++ @ 87.5% AMRAP	2:30
Front Squat	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 142 sessions

Squat & Bench Press — Deload

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	5×5 @ 60%	2:30
Bench Press (Barbell)	5×5 @ 60%	2:30
Sumo Deadlift	5×5 @ 50%	2:30
Push Press	5×5 @ 50%	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP — Deload

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	5×5 @ 60%	2:30
Overhead Press (Barbell)	5×5 @ 60%	2:30
Front Squat	5×5 @ 50%	2:30
Bench Press - Close Grip (Barbell)	5×5 @ 50%	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 152 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bench Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Sumo Deadlift	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Push Press	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Overhead Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Front Squat	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 162 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Bench Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Sumo Deadlift	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Push Press	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Overhead Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Front Squat	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 172 sessions

Squat & Bench Press

Monday~45–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Bench Press (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Sumo Deadlift	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Push Press	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~45–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Overhead Press (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Front Squat	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 182 sessions

Squat & Bench Press

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Bench Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Sumo Deadlift	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Push Press	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Overhead Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Front Squat	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 192 sessions

Squat & Bench Press

Monday~45–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Bench Press (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Sumo Deadlift	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Push Press	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~45–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Overhead Press (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Front Squat	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 202 sessions

Squat & Bench Press

Monday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×1 @ 95% 1×1++ @ 95% AMRAP	2:30
Bench Press (Barbell)	4×1 @ 95% 1×1++ @ 95% AMRAP	2:30
Sumo Deadlift	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Push Press	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×1 @ 95% 1×1++ @ 95% AMRAP	2:30
Overhead Press (Barbell)	4×1 @ 95% 1×1++ @ 95% AMRAP	2:30
Front Squat	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Week 212 sessions

Squat & Bench Press — Deload

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	5×5 @ 60%	2:30
Bench Press (Barbell)	5×5 @ 60%	2:30
Sumo Deadlift	5×5 @ 50%	2:30
Push Press	5×5 @ 50%	2:30
Bent Over Row (Barbell)	3×10–14	—

Deadlift & OHP — Deload

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	5×5 @ 60%	2:30
Overhead Press (Barbell)	5×5 @ 60%	2:30
Front Squat	5×5 @ 50%	2:30
Bench Press - Close Grip (Barbell)	5×5 @ 50%	2:30
Lat Pulldown (Cable)	3×10–14	—

FAQ

Adaptive Strength — common questions

What training max should I start with?

Your best estimate of your one-rep max for each lift, or a little under it. The percentages are written against a true max. Durata suggests one from your history when you start. If you start too high or too low, the all-out sets correct it within three or four weeks.

How many days a week should I pick?

The ones you can keep. The 2-day version puts four lifts in each session; the 6-day version has one or two. Every version trains each of its lifts once a week at the same percentages; only how many lifts share a session changes.

Do I really go to failure on the last set?

Yes, with good form: stop when the next rep would break down, not when it gets hard. The other four sets are well short of failure, which is why the last one tells the program so much.

What happens after week 21?

The program ends. Your training maxes are where your all-out sets took them, so you can start it again from there or move to another block.

How long does a session take?

About 40–50 minutes on the 4-day version, with 2–3 minute rests between the main sets. The 2- and 3-day versions run longer, the 5- and 6-day versions shorter.

Is there an app that runs Adaptive Strength for you?

Yes. Durata runs Adaptive Strength as written, free: the 2-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.

Source: Adaptive Strength — Used with Permission

Used with permission from its author, who gave Durata permission to carry this program.

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What is Adaptive Strength?

Is Adaptive Strength right for you?

How progression works

Adaptive Strength — every set, every session

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press — Deload

Deadlift & OHP — Deload

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press — Deload

Deadlift & OHP — Deload

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press

Deadlift & OHP

Squat & Bench Press — Deload

Deadlift & OHP — Deload

Adaptive Strength — common questions

Run Adaptive Strength in Durata

Adaptive Strength side by side

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