Tuesday — Pull + Legs
Week 7 — Density work
Shorter rest periods
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Pull-ups (full or assisted) | 4 × max | 90s |
| Inverted rows (feet elevated) | 4 × 10 | 60s |
| Bulgarian split squat | 4 × 8 each | 75s |
| Single-leg Romanian deadlift | 3 × 10 each | 60s |
| Nordic curl progression | 3 × 5 | 90s |