Friday — Pull + Legs (variation)
Week 4 — Deload
2 sets, 50% effort
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Pull-up negatives | 3 × 5 | 90s |
| Inverted rows | 3 × 10 | 60s |
| Jump squats | 3 × 10 | 60s |
| Step-ups (chair/box) | 3 × 12 each | 60s |
| Single-leg glute bridge | 3 × 10 each | 45s |
Week 4 — Deload
2 sets, 50% effort
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Pull-up negatives | 3 × 5 | 90s |
| Inverted rows | 3 × 10 | 60s |
| Jump squats | 3 × 10 | 60s |
| Step-ups (chair/box) | 3 × 12 each | 60s |
| Single-leg glute bridge | 3 × 10 each | 45s |