Building the base — controlled loads, full recovery (target RIR 3).
Conditioning and cardio.
40 minHeavy pressing and pulling strength.
50 minHeavy leg and posterior-chain strength.
50 minAgility and explosive conditioning.
40 minExplosive full-body conditioning.
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.