The Stead
← The Real Garage

Week 11 · Day 1 · Block 3

Strength A · Push + Squat

≈ 50 MIN

Peak week of the program. Heaviest honest sets, still 1-2 reps in reserve. Target RPE 8-9.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then empty-bar and ramp-up sets
  2. Barbell back squat4 × 3
  3. Barbell overhead press4 × 4
  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 squat4 × 3
  3. Barbell overhead press4 × 3
  4. Barbell bench press4 × 4
  5. Ab wheel4 × 15
  6. Cooldown: 3 min easy spin or walk