Benchmark week continues — test your deadlift and pull-up numbers at maximum effort and record what you hit.
Hinge at the hips and pull a loaded barbell from the floor to full hip extension, keeping the spine neutral.
Benchmark: max effort with good form, record your working weight.
Press a weight from shoulder height to full lockout overhead.
Benchmark: record your working weight.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Benchmark: record your max reps each set.
Kneeling and holding an ab wheel, roll it forward while keeping the core braced, then pull back to the start.
Benchmark: record your max reps each set.
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.