Increase resistance on the squat and press pattern, introducing an elevated push-up variation and heavier rows. Volume climbs slightly from Weeks 1-2.
Hold a dumbbell vertically at chest height and squat down between the knees, then stand back up.
Heavier than Week 2
Feet elevated on a bench, hands on the floor, lower the chest to the floor and press back up.
Feet on a bench
Hinge at the hips with dumbbells in each hand, pull both weights from a hang to the ribcage together, squeezing the shoulder blades.
Both arms
Hold a straight-body position on forearms and toes, bracing the core throughout.
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.