Tuesday — Pull + Legs
Week 4 — Deload
2 sets, 50% effort
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Pull-up negatives (or table rows) | 3 × 5–8 | 90s |
| Inverted rows (table/bar) | 3 × 8–12 | 60s |
| Bodyweight squats | 3 × 15–20 | 60s |
| Reverse lunges | 3 × 10 each | 60s |
| Glute bridge | 3 × 15 | 45s |