The "Power Man Protocol"
Structural Density, Maximum Force Projection, and Unbreakable Endurance
Maximum Force Tracker
Input your 1RM values to calculate target **Working Weights** and **Total Training Volume (TTV)** for the core lifts.
Enter your strength metrics to calculate your target working loads and TTV.
Training Philosophy: Maximum Density
Due to Luke's invulnerability, the training stimulus must be maximal. We focus entirely on **heavy, high-tension compound movements** to recruit and build foundational strength. The core of the program revolves around **Grip Strength** and **Static Holds** to maintain stability while moving or anchoring immense external force.
DAILY FOCUS: Absolute Force & Structural Integrity
Compound Loading, Isometric Grip Work, and High-Rep Pulling
Day 1: Full-Body Force Projection
| Phase | Exercise | Sets | Reps/Duration | Focus / Progression |
|---|---|---|---|---|
| A. WARM-UP & GRIP ACTIVATION | Dynamic Mobility, Wrist Rotations, **Plate Pinch Hold** | 2 min hold | Activate forearm and grip muscles early for the heavy carries. | |
| B. MAXIMAL FORCE (Compound) | **Back Squat** (Barbell) | 4 | 6 reps (Heavy) | Target 75% 1RM. Full range of motion. See calculator for weight. |
| **Bench Press** (Barbell/DB) | 3 | 8 reps | Target 70% 1RM. Control the negative (3s down). See calculator for weight. | |
| **Weighted Pull-ups** (Overhand Grip) | 4 | Max Reps (6-8 target) | Maximize back and bicep density. Add load if 8 reps is easy. | |
| C. IRON FIST INTEGRATION (Grip/Core) | **Heavy Farmer's Carry** | 3 | 60 seconds | **CRITICAL GRIP KPI:** Use max carry weight. Maintain perfect upright posture (anti-extension). |
| **Renegade Rows** (Heavy Dumbbells) | 3 | 8 per side | Anti-rotation core stability combined with pulling strength. Slow tempo. | |
| **Ab Wheel Rollouts** | 3 | 10 reps (Controlled) | Max anti-extension strength needed for structural rigidity. | |
| D. HYPERTROPHY & FINISHER | **Hammer Curls** (High Volume) | 3 | 15 - 20 reps | Forearm and bicep volume; directly strengthens grip muscles. |
| **Assault Bike Sprint** | 5 rounds | 30s MAX effort / 60s recovery | High intensity anaerobic burst to maintain power output. | |
Trainer's Expert Assessment & KPIs
Structural Density KPI: The **Total Training Volume (TTV)** calculated above must increase weekly. This ensures the necessary adaptation stimulus for his durable body.
Grip Dominance: Track the **weight and time** of the **Farmer's Carry**. The goal is a grip that can hold the weight for 60 seconds *without fail*.
Invulnerability Focus: Due to invulnerability, we prioritize **slow eccentrics** (Bench Press) to maximize muscle fiber breakdown through tension, not joint stress.
Non-Gym Recommendations
- Anchor Strength: Practice **static holds** in awkward positions (e.g., holding a loaded medicine ball overhead while standing on one foot) to build the core stabilization needed when anchoring against powerful enemies.
- Recovery: Focus on **aggressive calorie intake** (high protein, clean carbs) to fuel the massive volume required for physical growth and recovery inherent to his powers.