The Stead
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Week 10 · Day 1 · Block 3

Strength A · Push + Squat

≈ 50 MIN

Leave 2 reps in reserve on every set. Target RPE 8. Stop the set if form breaks.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then empty-bar and ramp-up sets
  2. Barbell back squat4 × 4
  3. Barbell overhead press4 × 5
  4. Barbell bench press4 × 5
  5. Ab wheel4 × 12
  6. Cooldown: 3 min easy spin or walk

Path B · Build

  1. Warmup: 8 min easy cardio, then empty-bar and ramp-up sets
  2. Barbell back squat5 × 3
  3. Barbell overhead press4 × 3
  4. Barbell bench press4 × 4
  5. Ab wheel4 × 12
  6. Cooldown: 3 min easy spin or walk