The Stead
← The Real Garage

Week 2 · Day 1 · Block 1

Strength A · Push + Squat

≈ 50 MIN

Leave 2-3 reps in reserve on every set. Target RPE 6-7. Add a little weight from week 1 if form held.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then empty-bar and ramp-up sets
  2. Barbell back squat3 × 8
  3. Barbell overhead press3 × 8
  4. Dumbbell bench press3 × 10
  5. Ab wheel, short range3 × 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 squat4 × 6
  3. Barbell overhead press4 × 6
  4. Barbell bench press4 × 6
  5. Ab wheel3 × 10
  6. Cooldown: 3 min easy spin or walk