Barbell squat and bench press are introduced for the first time, paired with a barbell row and a longer weighted plank hold. Rest periods extend to two minutes.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Light barbell — your first barbell squat session.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Light barbell
Hinged forward at the hips, pull a barbell from a hang to the lower ribcage, then lower under control.
A standard forearm plank with additional weight placed across the upper back.
Plate on back
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.