Repeats Week 5's accessory pattern with a step up in split squat loading and a harder hanging core progression.
Rear foot elevated on a bench, lower the front knee until the rear knee nearly touches the floor.
Light dumbbells
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Seated at a low pulley, pull the handle to the torso while keeping the back upright.
Hanging from a bar, raise straight (or near-straight) legs toward the chest, then lower under control.
Full legs if possible
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.