The Stead
← The Strength Hall

Week 4 · Day 1 · Block 1

Strength A · Push + Squat

≈ 45 MIN

Deload week. Two sets, easy effort. Move well; do not chase fatigue. Yes, really deload.

Path A · On-ramp

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat2 × 6
  3. Barbell strict press2 × 5
  4. Bench press2 × 6
  5. Ab wheel2 × 8
  6. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat2 × 5
  3. Barbell push press2 × 4
  4. Weighted dip2 × 6
  5. Ab wheel2 × 10
  6. Cooldown: 3 min easy bike