The full four-day range, establishing technique under real load (target RIR 3).
Compound pressing and pulling strength.
45 minSquat pattern and steady conditioning.
40 minWeighted pulling and real mobility work.
40 minA differently-composed second leg day.
40 minThis program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.