The full five-day range, establishing technique under real intensity (target RIR 3).
Pushing strength foundation.
35 minSquat pattern and isometric leg work.
35 minPulling strength foundation.
35 minSharp conditioning and footwork.
30 minCombined pushing, pulling, and legs.
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.