A disciplined, heavy-compound strength program — Push, Pull, and Legs, plus two focused strength days closing with a genuine isometric hold.
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 and a longer discipline hold. Target RIR 2.
Push, Pull, Legs, a second Upper Strength day, and a Lower Strength & Discipline day built around real compound lifting.
Dense, disciplined strength — broad and powerful, not an aesthetics-first bodybuilder look.
Real strength on the big compound lifts, plus the kind of mental discipline a hard isometric hold actually builds.
Barbell lifts use double progression. The isometric hold uses duration progression. Target RIR drops from 3 to 2 across the two phases.
This program is inspired by Jotaro Kujo'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.