Building the base — controlled loads, full recovery (target RIR 3).
Ladder drills, jump rope, and sprints.
40 minHeavy squat/pull strength and jump power.
50 minPulling/pressing strength and cardio.
45 minExplosive full-body conditioning.
35 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.