The Stead
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Week 9 · Day 1 · Block 3

Strength A · Push + Squat

≈ 45 MIN

Heaviest honest loads now. 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 × 10
  3. Dumbbell shoulder press4 × 8–10
  4. Dumbbell bench press4 × 8–10
  5. Walking lunge4 × 12 / side
  6. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, joint circles, band pull-aparts
  2. Leg press4 × 8
  3. Dumbbell shoulder press4 × 8
  4. Dumbbell bench press4 × 8
  5. Walking lunge4 × 12–15 / side
  6. Cooldown: 3 min easy walking