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Week 5 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 45 MIN

The seated row joins the pull day. Full range; controlled tempo. Target RPE 7.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Assisted pull-up, or lat pulldown3 × 8
  3. Dumbbell Romanian deadlift3 × 10–12
  4. Dumbbell hip thrust3 × 12
  5. Seated cable row3 × 10–12
  6. Hanging knee raise3 × 10
  7. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Strict pull-up4 × 5–6
  3. Dumbbell Romanian deadlift4 × 10
  4. Dumbbell hip thrust4 × 12
  5. Seated cable row4 × 10
  6. Hanging leg raise4 × 8–10
  7. Cooldown: 3 min easy walking