Sololeveling Ragnarok

This program is the culmination of years of my personal experience in working out, as well as insights gathered from fitness influencers and knowledgeable individuals in the fitness community. It’s not just a workout plan but a reflection of what has worked for me personally. Some exercises in this program are my favorites because they have delivered great results or simply felt good to perform.

The foundation of this program is a basic double progression method. In simple terms, you’ll work within a set and rep range, and once you hit the top of that range for all sets, you’ll increase the weight. For instance, if you have 3 sets of 5-8 reps (3x5-8), you’ll gradually add reps each week until you reach 3x8 with the current weight. After that, you’ll increase the weight and start over at the lower end of the range. 

For optimal recovery, rest between sets should be 90 to 150 seconds, with 2 minutes being ideal if you’re unsure.

Methods explained:
Super set - doing two exercises in a succession without rest (preferably these 2 exercises should work different muscle / be complementary groups so you can train one while resting the other one)

Squat Method
Use Periodization (5-Week Blocks)
Structure:
Week 1: Start light (e.g., 140 kg for top set of 3).
Weeks 2-5: Add 5-10 kg weekly (e.g., 145, 150, 155, 160 kg).
Peak: Week 5 is your strongest. If performance drops in weeks 6-7, your peak is week 5.
Next Block:
Start slightly heavier than the previous block (e.g., 145 kg in block 2).
Repeat 5-week cycles, aiming to end heavier each block.

Dominik Sky’s weighted pull-up + dip program is a straightforward strength-building method starting with bodyweight or a 5 kg plate. You begin with 3 sets of 3 reps (3x3) at the chosen weight, aiming to reach 5 sets of 5 reps (5x5). Each session, you increase the reps or sets (e.g., 3x3, then 3x4, 3x5, up to 5x5). Once you hit 5x5 with good form, you add 5 kg (or 10 kg for advanced lifters) and restart at 3x3. Train with 3-5 minutes rest between sets, focusing on strict form and full range of motion to build pulling strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Weighted)

Dip (Weighted)

Chest Supported Row (Machine)

Upper 1

Leg Curl

Hip Adductor (Machine)

Squat (Low Bar)

Lower 1

Upper 2

Squat (Paused)

Lower 2

MAIN PROGRAM 

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