A heroic, well-rounded strength program — heavy compound lifts, real conditioning, carrying strength, and functional full-body work across five distinct days.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day range at moderate effort (target RIR 3).
Heavier loads, denser conditioning. Target RIR 2.
Power/Strength, Conditioning, Explosiveness, Strongman/Carry, and Full-Body/Functional each carry a real, distinct job across the week.
Broad, powerful, heroic build — visible strength everywhere, not a single-lift specialist look.
Real strength on the big compound lifts plus genuine carrying/grip strength and explosive power — a complete, well-rounded athletic base.
Barbell lifts use double progression (reps up, then load up). Carries and holds use density/duration progression. Target RIR drops from 3 to 2 across the two phases.
This program is inspired by All Might's fictional strength and abilities, adapted into realistic, science-based training. Fictional feats aren't achievable — this program targets real, measurable improvements in strength, conditioning, and physique. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.