Heavier loads, denser volume. Target RIR 2.
Denser conditioning volume.
45 minDenser pressing/pulling volume.
55 minDenser leg/posterior-chain volume.
55 minDenser agility/conditioning volume.
45 minDenser conditioning volume.
45 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.