Week 4 · Fri — Strength

Add volume and slight intensity

🔥 Warm-Up

Dumbbell Romanian Deadlift

3 × 8–12— Same as week 2; increase by 1 step if 12 reps feel easy

⚠️ Reduce range or skip if sharp knee pain

Sit-to-Stand from Chair

3 × 8–10— Hold 3–4 kg at chest if pain-free

⚠️ Only add weight if week 2 was pain-free and solid

Dumbbell Floor/Bench Press

3 × 8–12— Increase only when 3×12 is comfortable

One-Arm Dumbbell Row

3 × 8–12 per arm— Same or slight increase

Dumbbell Shoulder Press

3 × 8–10— Same or slight increase

Core: Dead Bug or Plank

3 × 8–10 per side / 25–30 s plank