Week 4 — Conditioning Ramp-Up

DAY 1

• Goblet Squat or Leg Press — 4 x 12 @ RPE 7

• Chest Press (machine or DB flat bench) — 4 x 12 @ RPE 7

• Seated Cable Row — 4 x 12 @ RPE 7

• Romanian Deadlift (DB or barbell, light-moderate) — 4 x 12 @ RPE 7

• Plank — 4 x 30-45 sec

• Finisher: Steady-State Cardio (bike, row, or incline treadmill) — 15 min @ conversational pace

DAY 2

• Kettlebell Swings — 40 sec work / 20 sec rest x 5 rounds

• Box Step-Ups — 40 sec work / 20 sec rest x 5 rounds

• Battle Ropes or Medicine Ball Slams — 40 sec work / 20 sec rest x 5 rounds

• Mountain Climbers — 40 sec work / 20 sec rest x 5 rounds

• Walking Lunges (each leg) — 40 sec work / 20 sec rest x 5 rounds

DAY 3

• Lat Pulldown or Assisted Pull-Up — 4 x 12 @ RPE 7

• Leg Press or Split Squat — 4 x 12 @ RPE 7

• DB Shoulder Press — 4 x 12 @ RPE 7

• Cable Face Pull — 3 x 15

• Dead Bug or Bird Dog (each side) — 4 x 10

• Finisher: Steady-State Cardio (bike, row, or incline treadmill) — 18 min @ conversational pace