The Stead
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Week 12 · Day 1 · Block 3

Strength A · Push + Squat

≈ 40 MIN

Final deload + assessment. Two-to-three sets, RPE 5. See assessment page after week 12.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press2 × 10
  3. Dumbbell shoulder press2 × 8
  4. Dumbbell bench press2 × 8
  5. Walking lunge2 × 10 / side
  6. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press3 × 8
  3. Dumbbell shoulder press3 × 6
  4. Dumbbell bench press3 × 6
  5. Walking lunge2 × 12 / side
  6. Cooldown: 3 min easy walking