The Stead
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Week 3 · Day 1 · Block 1

Strength A · Push + Squat

≈ 50 MIN

Peak week of the block. Leave 2 reps in reserve. Target RPE 7-8.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then empty-bar and ramp-up sets
  2. Barbell back squat4 × 6
  3. Barbell overhead press4 × 6
  4. Dumbbell bench press4 × 8
  5. Ab wheel4 × 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 × 5
  3. Barbell overhead press4 × 5
  4. Barbell bench press4 × 6
  5. Ab wheel4 × 10
  6. Cooldown: 3 min easy spin or walk