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Fuegoleon Vermilion

Captain of the Crimson Lion Kings

A natural leader with the strength to match. Fuegoleon's program builds the complete captain raw power, structural conditioning, and the endurance to lead from the front.

8 Weeks 4 days/week Advanced Strength & Conditioning
Train Like Fuegoleon Vermilion
Fuegoleon Vermilion
Fuegoleon Vermilion Training Program

Training Progression

01
Advanced 4 Weeks
Crimson Lion Captain
02
Advanced 4 Weeks
Royal Knights Exam
At A Glance

Weekly Schedule

MON
Day 1
Push
TUE
Day 2
Pull & Shoulders
WED
Rest
THU
Day 3
Endurance & Agility
FRI
Day 4
Full Body & Mobility
SAT
Rest
SUN
Rest
4 Training Days 35–45 Min / Session
Equipment
Agility Ladder Barbell Barbell or Dumbbell Bodyweight Dumbbells or Farmer Handles Jump Rope Lat Pulldown Machine Parallel Bars Pull-up Bar Track or Open Space Wall
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–4 Advanced

Crimson Lion Captain

View Phase Details

Building the base — controlled loads, full recovery (target RIR 3).

4 Workouts In This Phase
Push
Monday · 40 min · 3 exercises
Bench Press
4 × 8 · 90s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Handstand Push-Up
Wall-supported
3 × 5 · 120s restRIR 3
Open Full Session
Pull & Shoulders
Tuesday · 40 min · 3 exercises
Lat Pulldown
4 × 10 · 75s restRIR 3
Pull-Up
3 × 8 · 90s restRIR 3
Overhead Press
3 × 8 · 90s restRIR 3
Open Full Session
Endurance & Agility
Thursday · 35 min · 3 exercises
Jump Rope
Continuous
1 × 480s
Sprint Intervals
3 × 20s · 90s rest
Agility Ladder Drills
3 × 25s · 60s rest
Open Full Session
Full Body & Mobility
Friday · 35 min · 3 exercises
Deadlift
3 × 6 · 120s restRIR 3
Farmer Carry
3 × 40s · 75s rest
Plank
3 × 45s · 45s rest
Open Full Session
Phase 2 · Weeks 5–8 Advanced

Royal Knights Exam

View Phase Details

Heavier loads, denser conditioning. Target RIR 2.

4 Workouts In This Phase
Push
Monday · 45 min · 3 exercises
Bench Press
5 × 6 · 120s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Handstand Push-Up
Wall-supported
4 × 6 · 105s restRIR 2
Open Full Session
Pull & Shoulders
Tuesday · 45 min · 3 exercises
Lat Pulldown
5 × 8 · 75s restRIR 2
Pull-Up
4 × 10 · 75s restRIR 2
Overhead Press
4 × 6 · 120s restRIR 2
Open Full Session
Endurance & Agility
Thursday · 40 min · 3 exercises
Jump Rope
Continuous
1 × 600s
Sprint Intervals
5 × 20s · 75s rest
Agility Ladder Drills
4 × 30s · 45s rest
Open Full Session
Full Body & Mobility
Friday · 40 min · 3 exercises
Deadlift
4 × 5 · 150s restRIR 2
Farmer Carry
4 × 45s · 60s rest
Plank
4 × 60s · 30s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Push, Pull & Shoulders, Endurance & Agility, and Full Body & Mobility.

Physique Goal

Disciplined, powerful, and unwavering.

Performance Goal

Real pressing/pulling strength and total-body conditioning.

How Progression Works

Barbell/bodyweight lifts progress by load and harder variants. Conditioning progresses by density.

Training Philosophy

How Fuegoleon Vermilion Trains

Fuegoleon trains with captain-level discipline — real pressing power, pulling strength, and honest conditioning. Four sessions, unwavering standards.