Friday — Pull + Legs (variation)
Week 8 — Deload
3 sets, 60% effort
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Pull-up holds (top or mid) | 4 × 5–10s | 90s |
| Typewriter rows (if bar) | 3 × 6 | 75s |
| Jump squat to squat pulse | 4 × 12 | 60s |
| Pistol squat progression | 4 × 5 each | 75s |
| Glute bridge with 3s hold | 3 × 12 | 45s |