The small toolkit at moderate effort (target RIR 3) — push-up, squat, and assisted pull-up work across five distinct training days.
Straight-set push-up and squat volume.
35 minPulling strength and core control.
35 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.
35 minJump rope, sprints, and steady cardio.
35 minLower volume, higher intent — the week's hardest single sets.
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.