Technique and baseline strength across all four lifting days — moderate effort (target RIR 3) while the big compound patterns get grooved in.
Heavy pressing across bench, overhead, and triceps.
50 minDeadlift-anchored pulling strength.
50 minSquat-anchored leg strength plus a real explosive-power carry.
50 minAgility ladder, sprints, and jump rope — the martial-artist's conditioning day.
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.