Deload session — repeats Week 3's squat and press pattern with loads reduced roughly 10-15% and a slower tempo. Focus on clean technique, not effort.
Hold a dumbbell vertically at chest height and squat down between the knees, then stand back up.
Deload: use approximately 10-15% less load than Week 3, slow controlled tempo, prioritize technique.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Deload: use approximately 10-15% less load than Week 3. 3-second lowering phase, focus on technique.
Hinge at the hips with dumbbells in each hand, pull both weights from a hang to the ribcage together, squeezing the shoulder blades.
Deload: light load, pause at the top of each rep.
Hold a straight-body position on forearms and toes, bracing the core throughout.
Deload week — same duration as Week 3, focus on strict form.
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.