Benchmark week begins — go as heavy as good form allows on the squat and bench press pattern and record your working weights.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Benchmark: go heavy with good form and record your working weight.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Benchmark: record your working weight.
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.
Benchmark: record your working weight.
Hold a straight-body position on forearms and toes, bracing the core throughout.
Benchmark: hold as long as possible with good form and record your time.
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.