Thursday — Push + Core (variation)
Week 4 — Deload
2 sets, 50% effort
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Wide push-ups | 3 × 8–12 | 60s |
| Diamond push-ups | 3 × 6–10 | 60s |
| Decline push-ups | 3 × 8 | 60s |
| Dead bug | 3 × 8 each | 45s |
| Side plank | 3 × 20s each | 45s |
Week 4 — Deload
2 sets, 50% effort
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Wide push-ups | 3 × 8–12 | 60s |
| Diamond push-ups | 3 × 6–10 | 60s |
| Decline push-ups | 3 × 8 | 60s |
| Dead bug | 3 × 8 each | 45s |
| Side plank | 3 × 20s each | 45s |