Durata/Programs/Adaptive Strength · Lower Frequency

Strength · Powerlifting

Adaptive Strength · Lower Frequency

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 5 days/week 21-week plan ~35–45 min/session

Your version

Standard Lower Frequency

Days a week

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 · Lower Frequency?

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 · Lower Frequency 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 · Lower Frequency — every set, every session

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

Week 15 sessions

Squat & Sumo Deadlift

Monday~35–50 min

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

Bench Press & Push Press

Tuesday~35–50 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Push Press	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Pause Squat (Barbell)	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–50 min

Exercise	Sets × Reps	Rest
Front Squat	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Incline Bench Press (Barbell)	4×7 @ 60% 1×14++ @ 60% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 25 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

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

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Pause Squat (Barbell)	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–50 min

Exercise	Sets × Reps	Rest
Front Squat	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Incline Bench Press (Barbell)	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 35 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Push Press	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Pause Squat (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Incline Bench Press (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 45 sessions

Squat & Sumo Deadlift

Monday~35–50 min

Exercise	Sets × Reps	Rest
Squat (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
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Push Press

Tuesday~35–50 min

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

Deadlift & Paused Squat

Wednesday~35–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Pause Squat (Barbell)	4×7 @ 62.5% 1×13++ @ 62.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×7 @ 62.5% 1×13++ @ 62.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–50 min

Exercise	Sets × Reps	Rest
Front Squat	4×7 @ 62.5% 1×13++ @ 62.5% AMRAP	2:30
Incline Bench Press (Barbell)	4×7 @ 62.5% 1×13++ @ 62.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 55 sessions

Squat & Sumo Deadlift

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (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
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Push Press

Tuesday~35–45 min

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

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Pause Squat (Barbell)	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–50 min

Exercise	Sets × Reps	Rest
Front Squat	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Incline Bench Press (Barbell)	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 65 sessions

Squat & Sumo Deadlift

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (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
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Push Press	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Pause Squat (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Incline Bench Press (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 75 sessions

Squat & Sumo Deadlift — Deload

Monday~35–45 min

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

Bench Press & Push Press — Deload

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	5×5 @ 60%	2:30
Push Press	5×5 @ 50%	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat — Deload

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	5×5 @ 60%	2:30
Pause Squat (Barbell)	5×5 @ 50%	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench — Deload

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	5×5 @ 60%	2:30
Bench Press - Close Grip (Barbell)	5×5 @ 50%	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press — Deload

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	5×5 @ 50%	2:30
Incline Bench Press (Barbell)	5×5 @ 50%	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 85 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

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

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Pause Squat (Barbell)	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–50 min

Exercise	Sets × Reps	Rest
Front Squat	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Incline Bench Press (Barbell)	4×6 @ 65% 1×12++ @ 65% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 95 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Push Press	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Pause Squat (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Incline Bench Press (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 105 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Push Press	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Pause Squat (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Incline Bench Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 115 sessions

Squat & Sumo Deadlift

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (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
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Push Press

Tuesday~35–45 min

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

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Pause Squat (Barbell)	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–50 min

Exercise	Sets × Reps	Rest
Front Squat	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Incline Bench Press (Barbell)	4×6 @ 67.5% 1×11++ @ 67.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 125 sessions

Squat & Sumo Deadlift

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (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
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Push Press	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Pause Squat (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×3 @ 82.5% 1×5++ @ 82.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Incline Bench Press (Barbell)	4×5 @ 72.5% 1×9++ @ 72.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 135 sessions

Squat & Sumo Deadlift

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (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
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×2 @ 87.5% 1×3++ @ 87.5% AMRAP	2:30
Push Press	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 87.5% 1×3++ @ 87.5% AMRAP	2:30
Pause Squat (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×2 @ 87.5% 1×3++ @ 87.5% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Incline Bench Press (Barbell)	4×4 @ 77.5% 1×7++ @ 77.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 145 sessions

Squat & Sumo Deadlift — Deload

Monday~35–45 min

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

Bench Press & Push Press — Deload

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	5×5 @ 60%	2:30
Push Press	5×5 @ 50%	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat — Deload

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	5×5 @ 60%	2:30
Pause Squat (Barbell)	5×5 @ 50%	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench — Deload

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	5×5 @ 60%	2:30
Bench Press - Close Grip (Barbell)	5×5 @ 50%	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press — Deload

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	5×5 @ 50%	2:30
Incline Bench Press (Barbell)	5×5 @ 50%	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 155 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Push Press	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Pause Squat (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Incline Bench Press (Barbell)	4×5 @ 70% 1×10++ @ 70% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 165 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Push Press	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Pause Squat (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Incline Bench Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 175 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Push Press	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Pause Squat (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Incline Bench Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 185 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Push Press	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Pause Squat (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Incline Bench Press (Barbell)	4×4 @ 75% 1×8++ @ 75% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 195 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Push Press	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Pause Squat (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×1 @ 90% 1×2++ @ 90% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Incline Bench Press (Barbell)	4×3 @ 80% 1×6++ @ 80% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 205 sessions

Squat & Sumo Deadlift

Monday~35–45 min

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

Bench Press & Push Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×1 @ 95% 1×1++ @ 95% AMRAP	2:30
Push Press	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×1 @ 95% 1×1++ @ 95% AMRAP	2:30
Pause Squat (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×1 @ 95% 1×1++ @ 95% AMRAP	2:30
Bench Press - Close Grip (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Incline Bench Press (Barbell)	4×2 @ 85% 1×4++ @ 85% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

Week 215 sessions

Squat & Sumo Deadlift — Deload

Monday~35–45 min

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

Bench Press & Push Press — Deload

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	5×5 @ 60%	2:30
Push Press	5×5 @ 50%	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift & Paused Squat — Deload

Wednesday~35–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	5×5 @ 60%	2:30
Pause Squat (Barbell)	5×5 @ 50%	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP & Close Grip Bench — Deload

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	5×5 @ 60%	2:30
Bench Press - Close Grip (Barbell)	5×5 @ 50%	2:30
Pull Up (Weighted)	3×10–14	—

Front Squat & Incline Press — Deload

Friday~35–45 min

Exercise	Sets × Reps	Rest
Front Squat	5×5 @ 50%	2:30
Incline Bench Press (Barbell)	5×5 @ 50%	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

FAQ

Adaptive Strength · Lower Frequency — 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 · Lower Frequency for you?

Yes. Durata runs Adaptive Strength · Lower Frequency as written, free: the 5-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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