The Stead
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Week 11 · Day 1 · Block 3

Strength A · Push + Squat

≈ 45 MIN

Peak week of the program. Leave 2-3 reps in reserve. Target RPE 8-9.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press4 × 8
  3. Dumbbell shoulder press4 × 8
  4. Dumbbell bench press4 × 8
  5. Walking lunge4 × 15 / side
  6. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press5 × 6
  3. Dumbbell shoulder press4 × 6–8
  4. Dumbbell bench press4 × 6–8
  5. Walking lunge4 × 15 / side
  6. Cooldown: 3 min easy walking