The protagonist. Started with nothing and built himself through sheer willpower and street-tested conditioning. His program is zero equipment, maximum grit anyone can start it today.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day range at real advanced intensity (target RIR 3).
Handstand push-up and unassisted pull-up debut. Target RIR 2.
Push, two differently-composed Lower & Core days, Pull & Cardio, and Full Body & Conditioning.
Lean, controlled, and powerful — real advanced bodyweight strength.
A real handstand push-up, unilateral leg strength, and genuine explosive full-body power.
Bodyweight movements use rep progression, then a harder variant in phase two (pike push-up to handstand push-up, chin-up to pull-up). Target RIR drops from 3 to 2 across the two phases.
Ken's strength and sense of justice come from real, advanced bodyweight training — control, unilateral leg strength, and genuine explosive power. This program keeps that identity honest: no shortcuts, real advanced calisthenics across a full week.