The man who broke his limiter through 3 years of daily training. His program is simple, repeatable, and performed every single day without exception. No days off.
Every phase, every session, every exercise — expand a day to see the full prescription.
The small toolkit at moderate effort (target RIR 3) — push-up, squat, and assisted pull-up work across five distinct training days.
Volume climbs and pull-up-family work upgrades to chin-up. Target RIR tightens to 2.
Peak volume, unassisted pull-ups throughout, and the shortest rest of the program on the Density Circuit day. Target RIR reaches 1.
Push & Squat, Pull & Core, a real Density Circuit day, Conditioning, and a Strength Peak day each carry a different job across the week — the toolkit stays small and honest on purpose, but the structure is real.
Lean, durable, no-frills conditioning — the look of someone who has mastered a small number of basics rather than chased variety.
Real strength and muscular endurance on push-ups, pull-ups, and squats, plus genuine aerobic conditioning — measured by clean reps and recovery speed, not an arbitrary fixed number.
Rep progression on push-up/squat/pull-up-family within a phase; pull-up-family swaps from assisted to chin-up to pull-up across the three phases as reps stop being the limiting factor. The Density Circuit day uses density progression — same circuit, shorter rest. Target RIR runs 3 -> 2 -> 1 across the three phases, the same convention used everywhere else on the site — Saitama gets no "no RIR, max out always" exemption, since that framing is exactly the unvaried, strip-the-reps pattern this program is deliberately built to avoid.
Saitama's training legend is famous specifically because it's simple — but simple and unvaried aren't the same thing, and a real program needs actual structure: rest that means something, effort targets that mean something, and days that build on each other instead of one session copy-pasted across the whole week. This program keeps his real signature toolkit small and honest (push-ups, pull-up-family work, squats, real conditioning) but gives each training day its own job, so "simple" never means "identical."