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Week 2 · Day 1 · Block 1

Strength A · Push + Squat

≈ 45 MIN

Leave 2-3 reps in reserve on every set. Target RPE 6-7. Stop the set if form breaks.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press3 × 12–15
  3. Machine shoulder press3 × 12
  4. Machine chest press3 × 12
  5. Plank3 × 40s
  6. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press3 × 10–12
  3. Dumbbell shoulder press3 × 10
  4. Dumbbell bench press3 × 10
  5. Plank3 × 55s
  6. Cooldown: 3 min easy walking