The Stead
← The Strength Hall

Week 12 · Day 1 · Block 3

Strength A · Push + Squat

≈ 45 MIN

Final deload + assessment. Two-to-three sets, RPE 5. See assessment page after week 12.

Path A · On-ramp

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat2 × 5
  3. Barbell strict press2 × 5
  4. Bench press2 × 5
  5. Ab wheel2 × 10
  6. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat3 × 3
  3. Barbell push press3 × 3
  4. Weighted dip3 × 5
  5. Ab wheel2 × 12
  6. Cooldown: 3 min easy bike