Deload session — repeats Week 3's hinge and overhead press pattern with lighter loads. Let the body absorb the new resistance before Rising Power increases it further.
Hinge at the hips with dumbbells in hand, lowering them along the legs until a stretch is felt in the hamstrings, then return to standing.
Deload: lighter load than Week 3, pause at the bottom of each rep.
Press a weight from shoulder height to full lockout overhead.
Deload: light load, standing.
Seated at a pulldown machine, pull the bar down to the upper chest, then control it back up.
Deload: light load, roughly 10-15% less than Week 3.
Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
Deload week — maintain the same hold time as Week 3 with 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.