The Stead
← The Real Garage

Week 4 · Day 1 · Block 1

Strength A · Push + Squat

≈ 40 MIN

Deload week. Two sets, drop the load. Move well; do not chase fatigue. Let the joints catch up.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then empty-bar and ramp-up sets
  2. Barbell back squat(light)2 × 8
  3. Barbell overhead press(light)2 × 8
  4. Dumbbell bench press2 × 8
  5. Ab wheel, short range2 × 8
  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)2 × 6
  3. Barbell overhead press(light)2 × 6
  4. Barbell bench press(light)2 × 6
  5. Ab wheel2 × 8
  6. Cooldown: 3 min easy spin or walk