Deload session — repeats Week 3's split squat and accessory pattern with reduced loads and perfect-form reps.
Rear foot elevated on a bench, lower the front knee until the rear knee nearly touches the floor.
Deload: bodyweight only, perfect form.
Hands on a bench behind the body, feet on the floor, lower the hips toward the floor and press back up.
Deload: controlled tempo.
Seated at a low pulley, pull the handle to the torso while keeping the back upright.
Deload: light load, roughly 10-15% less than Week 3.
Supported on one forearm and the side of one foot, hold the body in a straight line facing sideways.
Deload week — each side, same duration as Week 3.
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.