The Stead
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Week 3 · Day 1 · Block 1

Strength A · Push + Squat

≈ 45 MIN

Peak week of the block. Leave 2-3 reps in reserve. Target RPE 7-8.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press4 × 12
  3. Machine shoulder press4 × 12
  4. Machine chest press4 × 12
  5. Plank4 × 45s
  6. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press4 × 10–12
  3. Dumbbell shoulder press4 × 10
  4. Dumbbell bench press4 × 10
  5. Plank4 × 1 min
  6. Cooldown: 3 min easy walking