The full five-day range at a real training pace (target RIR 3).
Roadwork-style rope and full-body strength.
40 minLegs and sprint conditioning.
35 minA differently-composed full-body session.
40 minFocused pushing and pulling.
35 minA third, differently-composed session to close the week.
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.