The protagonist who can ignite his feet for rocket-powered kicks and speeds. Shinra's program is all about explosive lower-body power, plyometrics, and the lightning-fast athleticism of a third-gen pyrokinetic.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day range at a real training pace (target RIR 3).
Pull-up debuts unassisted, conditioning density rises. Target RIR 2.
Upper Body, two differently-composed Endurance days, and two differently-composed Full Body days.
Lean, explosive, and durable — built for sustained real-world physical effort.
Real explosive power, pulling strength, and the conditioning to keep going under repeated stress.
Bodyweight strength uses rep progression, then a harder variant in phase two. Conditioning uses density progression. Target RIR drops from 3 to 2 across the two phases.
Shinra runs into burning buildings for a living — the real training translation is explosive full-body power paired with genuine endurance, not any single specialty. This program keeps that firefighter's range: real pushing/pulling strength, and conditioning built for sustained, repeated effort.