An S-class hero in his 80s who can move faster than the eye can follow. Bang's program is rooted in martial arts movement, flow, and the highest technical standard.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full four-day range at a controlled, real training pace (target RIR 3).
Pull-up debuts, volume rises slightly. Target RIR 2.
Full Body, Full Body & Cardio, Upper & Cardio, and Discipline & Control.
Lean, efficient, and durable — real strength that holds up over decades, not a young athlete's bulk.
Real bodyweight strength and conditioning, trained with control rather than raw explosiveness.
Rep progression within each phase, then a harder variant in phase two. Tempo stays controlled throughout — this program never chases explosive, high-impact variations.
Bang's real mastery isn't raw young-athlete power — it's decades of controlled, efficient movement. This program reflects that directly: moderate volume, controlled tempo, and real joint-friendly movement selection over explosive, high-impact work.