The Stead
← The Real Garage

Week 12 · Day 1 · Block 3

Strength A · Push + Squat

≈ 40 MIN

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

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then empty-bar and ramp-up sets
  2. Barbell back squat(light)2 × 5
  3. Barbell overhead press(light)2 × 6
  4. Barbell bench press(light)2 × 6
  5. Ab wheel2 × 10
  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 squat(light)3 × 3
  3. Barbell overhead press(light)2 × 5
  4. Barbell bench press(light)2 × 5
  5. Ab wheel3 × 10
  6. Cooldown: 3 min easy spin or walk