Main Character 

This workout is not here to whisper sweet nothings in your ear — it’s here to grab you by the collar, pin you to the bench, and demand your full attention. Every barbell is loaded with intent. Flat, incline, decline — you don’t pick one angle, you explore them all, slowly at first, then with increasing aggression. By the time you’re halfway through, your chest is pumped so full it feels like it might tear its shirt off in public. This is not foreplay. This is commitment.

Each session builds like a long, unapologetic grind — heavy pulls, deep squats, extensions, curls, presses — everything stacked on top of everything else until you’re breathing harder than you planned and questioning your life choices in the best possible way. Your back gets worked from every angle, your legs get pushed until they start shaking like they’re trying to say a safe word, and your arms swell up so tight you’ll be walking around the gym like you just discovered sleeves are optional. Abs every day, because skipping core work would be like leaving before the good part.

This is a 1.5-hour affair by design. No rushing. No edging the clock. You stay until the job is done and the pump is borderline obscene. You leave sweaty, satisfied, and a little embarrassed at how much you enjoyed it. This program doesn’t care about efficiency — it cares about intensity, volume, and walking out feeling like the main character who absolutely earned it. Lights on. Door locked. Music up. Get wrecked.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Treadmill

Cat Cow Stretch

Supine Spinal Twist Stretch

Arm Circle

Band Pull Apart

Shoulder Openers With Band

Squat (Bodyweight)

Push Up

Bench Press (Barbell)

Incline Bench Press (Barbell)

Decline Bench Press (Barbell)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Weighted)

Seated Overhead Press (Dumbbell)

Hanging Leg Raise

Trap Bar Deadlift

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Back Extension (Weighted)

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Cable Crunch

Pull A (Back Thickness)

Squat (Barbell)

Leg Press

Leg Extension

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Overhead Press (Barbell)

Upright Row (Cable)

Svend Press Weighted

Decline Sit Up (Weighted)

Push B (Legs + Shoulders)

Pull-Up (Weighted)

Lat Pulldown

Dumbbell Row

Straight Arm Pulldown

Romanian Deadlift (Barbell)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Ab Wheel

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