Establishing the base — controlled loads, full recovery (target RIR 3).
Compound strength.
45 minFootwork and light conditioning.
35 minCardio and recovery work.
30 minLeg strength and jump power.
35 minTotal-body work capacity.
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.