The full five-day range, establishing technique under real load (target RIR 3).
Rope work and sprint conditioning.
30 minHeavy pressing and pulling.
40 minSquat pattern and explosive power.
40 minFull-body explosive conditioning.
35 minA lighter full-body session 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.