The Stead
← The Strength Hall

Week 11 · Day 1 · Block 3

Strength A · Push + Squat

≈ 50 MIN

Peak week of the program. Leave 2-3 reps in reserve. Target RPE 8-9.

Path A · On-ramp

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat4 × 4
  3. Barbell strict press4 × 4
  4. Bench press4 × 4
  5. Ab wheel4 × 12
  6. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat4 × 2–3
  3. Barbell push press4 × 2–3
  4. Weighted dip4 × 6–8
  5. Ab wheel4 × 15
  6. Cooldown: 3 min easy bike