The full five-day range at moderate effort (target RIR 3).
The week's heaviest compound lifting.
50 minSprints, jumps, and carries.
40 minLower-rep, higher-power work.
40 minHeavy carrying and unilateral leg strength.
40 minBodyweight strength and core control.
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.