The Stead
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Week 7 · Day 1 · Block 2

Strength A · Push + Squat

≈ 50 MIN

Peak week of the block. Leave 1-2 reps in reserve. Target RPE 8.

Path A · On-ramp

  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 × 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 squat5 × 4
  3. Barbell overhead press4 × 4
  4. Barbell bench press4 × 5
  5. Ab wheel4 × 12
  6. Cooldown: 3 min easy spin or walk