Establishing the split — controlled volume, full recovery (target RIR 3).
Pulling strength and biceps isolation.
45 minPressing strength and triceps isolation.
45 minHinge patterns and unilateral work.
40 minFull upper-body strength circuit.
40 minSquat patterns and jump power.
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.