Repeats Week 1's lunge and core pattern, adding reps and a touch more control challenge.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
Light dumbbells
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Full reps if possible
Pull a rope or band attachment toward the face, leading with the elbows high and out.
If no cable station, substitute Resistance Band Row.
Lying on the back with knees bent, drive the hips up toward the ceiling by squeezing the glutes, then lower.
Add a pause at the top
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.