Resistance increases progressively while volume stays manageable — you should feel challenged but still complete every rep with good form. The second week of this phase is a built-in deload: the same movements with load reduced by roughly 10-15%, so the body can absorb the new resistance before the next phase raises it further.
Increase resistance on the squat and press pattern, introducing an elevated push-up variation and heavier rows. Volume climbs slightly from Weeks 1-2.
45 minAdd load to the hinge and overhead press pattern, with a longer core hold and a heavier lat pulldown.
45 minIntroduce single-leg split squat work alongside dip and cable row patterns for a fuller-body accessory session.
45 minDeload session — repeats Week 3's squat and press pattern with loads reduced roughly 10-15% and a slower tempo. Focus on clean technique, not effort.
45 minDeload session — repeats Week 3's hinge and overhead press pattern with lighter loads. Let the body absorb the new resistance before Rising Power increases it further.
45 minDeload session — repeats Week 3's split squat and accessory pattern with reduced loads and perfect-form reps.
45 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.