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Week 4 · Day 1 · Block 1

Strength A · Push + Squat

≈ 40 MIN

Deload week. Two sets, easy effort. Move well; do not chase fatigue.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press2 × 12
  3. Machine shoulder press2 × 10
  4. Machine chest press2 × 10
  5. Plank2 × 25s
  6. Cooldown: 3 min easy walking

Path B · Build

  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. Plank2 × 35s
  6. Cooldown: 3 min easy walking