The squat and bench pattern moves to its heaviest loads yet, with a fourth set added to each main lift.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Heaviest yet
Lying on a bench, lower a barbell to the chest and press back to lockout.
Bent over with the torso near parallel to the floor, pull a barbell from a dead stop on the floor to the ribcage each rep.
Dead stop each rep
A standard forearm plank with additional weight placed across the upper back.
Heavy plate
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.