The full five-day split at moderate effort (target RIR 3) — pike push-up and assisted pull-up establish the base before harder variants unlock.
Pushing strength across a full range of motion.
40 minSquat pattern, unilateral lunge work, and hip mobility.
40 minA blended pull/core/lateral session mid-week.
35 minDedicated pulling strength.
40 minA second, conditioning-leaning leg 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.