A measured, professional strength and conditioning program — real compound lifting on a fixed, disciplined schedule.
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.
This program is inspired by Kento Nanami'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.