The full five-day range, establishing technique under real intensity.
Heavy compound lifting and carries.
45 minRope work and isometric control.
35 minJumps, agility, and full-body power.
35 minLight conditioning to stay fresh.
20 minFull-body conditioning to close the week.
30 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.