Establishing the split — controlled volume, full recovery (target RIR 3).
Pressing strength and triceps isolation.
45 minPulling strength and biceps isolation.
45 minSquat strength and shoulder pressing.
45 minHeavy compound circuit.
40 minConditioning and core work.
35 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.