Nanami works precisely up to the limit then breaks it. His program is structured, methodical, and brutally effective. Perfect for athletes who want results without chaos.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day schedule at a professional, measured pace (target RIR 3).
Muscle-up debuts, loads increase. Target RIR 2.
Discipline & Conditioning, Full-Body Endurance, Push & Pull, Legs & Shoulders, and Core & Endurance.
Composed, capable strength — professional, not flashy.
Real strength on the compound lifts, a genuine muscle-up, and dependable conditioning capacity.
Barbell lifts use double progression. Muscle-up debuts in phase two, band-assisted. Conditioning uses density progression. Target RIR drops from 3 to 2 across the two phases.
Nanami treats training like his job — measured, professional, and precise, never chaotic. This program reflects that discipline: real compound strength on a fixed schedule, plus a genuine conditioning day built on control rather than combat drills.