Years of gang warfare have built an engine that never stops. Ban-Phuong's program is built around the endurance conditioning needed to fight multiple opponents and keep standing.
Every phase, every session, every exercise — expand a day to see the full prescription.
Building the base — controlled loads, full recovery (target RIR 3).
Heavier loads, denser conditioning. Target RIR 2.
Upper Body, Lower Body, Full Body Conditioning, and Core & Mobility.
Balanced, strong, and durable.
Real compound strength, unilateral leg power, and work capacity.
Compound lifts progress by load. Conditioning progresses by density.
Ban-Phuong trains for real functional strength — honest compound lifts, unilateral leg work, and genuine conditioning. Four sessions, no wasted effort.