Repeats Week 5's squat and bench pattern with added weight — this is where progressive overload starts to compound.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Add 5 lb from Week 5
Lying on a bench, lower a barbell to the chest and press back to lockout.
Add 5 lb from Week 5
Hinged forward at the hips, pull a barbell from a hang to the lower ribcage, then lower under control.
Add weight from Week 5
A standard forearm plank with additional weight placed across the upper back.
More weight than Week 5
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.