The Stead
← The Strength Hall

Week 3 · Day 1 · Block 1

Strength A · Push + Squat

≈ 50 MIN

Peak week of the block. Leave 2-3 reps in reserve. Target RPE 7-8.

Path A · On-ramp

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat4 × 6
  3. Barbell strict press4 × 5
  4. Bench press4 × 6
  5. Ab wheel4 × 10
  6. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat4 × 5
  3. Barbell push press4 × 4
  4. Weighted dip4 × 6
  5. Ab wheel4 × 12
  6. Cooldown: 3 min easy bike