Peak volume, unassisted pull-ups throughout, and the shortest rest of the program on the Density Circuit day. Target RIR reaches 1.
Straight-set push-up and squat volume.
45 minPulling strength and core control.
45 minAll four basics back-to-back, short rest — the closest real equivalent to Saitama's "same basics, every day" spirit, done as one deliberately hard session.
45 minJump rope, sprints, and steady cardio.
45 minLower volume, higher intent — the week's hardest single sets.
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.