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Advanced Jason Ozuma

Jason Ozuma Training Program

An explosive power program built on heavy pressing strength, real conditioning, and honest core work across four sessions.

View Training Plan Program Overview
8
Weeks
4 days/week
Frequency
Explosive Power & Speed
Training Style
35–45 Min
Session
At A Glance

Weekly Schedule

MON
Day 1
Upper Strength & Power
TUE
Day 2
Lower Body & Explosiveness
WED
Rest
THU
Day 3
Core & Conditioning
FRI
Day 4
Full Body
SAT
Rest
SUN
Rest
4 Training Days 35–45 Min / Session
Equipment
Barbell Barbell or Dumbbell Bodyweight Box Jump Rope Parallel Bars Pull-up Bar Track or Open Space
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–4 Advanced

The Prince

View Phase Details

Building the base — controlled loads, full recovery (target RIR 3).

4 Workouts In This Phase
Upper Strength & Power
Monday · 40 min · 3 exercises
Bench Press
4 × 6 · 120s restRIR 3
Overhead Press
3 × 8 · 90s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Open Full Session
Lower Body & Explosiveness
Tuesday · 40 min · 2 exercises
Barbell Back Squat
4 × 8 · 90s restRIR 3
Broad Jump
3 × 6 · 90s rest
Open Full Session
Core & Conditioning
Thursday · 35 min · 3 exercises
Hanging Leg Raise
3 × 8 · 75s restRIR 3
Plank
3 × 45s · 45s rest
Jump Rope
Continuous
1 × 480s
Open Full Session
Full Body
Friday · 35 min · 3 exercises
Pull-Up
3 × 8 · 90s restRIR 3
Burpee
3 × 12 · 60s restRIR 3
Sprint Intervals
3 × 20s · 90s rest
Open Full Session
Phase 2 · Weeks 5–8 Advanced

Title Contender

View Phase Details

Heavier loads, denser conditioning. Target RIR 2.

4 Workouts In This Phase
Upper Strength & Power
Monday · 45 min · 3 exercises
Bench Press
5 × 5 · 150s restRIR 2
Overhead Press
4 × 6 · 120s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Open Full Session
Lower Body & Explosiveness
Tuesday · 45 min · 2 exercises
Barbell Back Squat
5 × 6 · 120s restRIR 2
Depth Jump
Advanced substitute once landing mechanics are solid
3 × 5 · 90s rest
Open Full Session
Core & Conditioning
Thursday · 40 min · 3 exercises
Hanging Leg Raise
4 × 10 · 60s restRIR 2
Plank
4 × 60s · 30s rest
Jump Rope
Continuous
1 × 600s
Open Full Session
Full Body
Friday · 40 min · 3 exercises
Pull-Up
4 × 10 · 75s restRIR 2
Burpee
4 × 15 · 45s restRIR 2
Sprint Intervals
5 × 20s · 75s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Upper Strength & Power, Lower Body & Explosiveness, Core & Conditioning, and Full Body.

Physique Goal

Aggressive, powerful, and hard-hitting.

Performance Goal

Real maximal pressing strength, genuine explosive power, and high work capacity.

How Progression Works

Barbell/bodyweight lifts progress by load and harder variants. Conditioning progresses by density.

This program is inspired by Jason Ozuma'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.