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Week 8 · Day 1 · Block 2

Strength A · Push + Squat

≈ 40 MIN

Deload week. Two-to-three sets, RPE 5. Same patterns, lower volume.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press2 × 10
  3. Machine 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 × 10 / side
  6. Cooldown: 3 min easy walking