Mewtwo-Inspired Training Program

CARDIO GUIDE
Day Focus Exercise Sets Reps Weight Week 1 Weight Week 2 Weight Week 3 Weight Week 4 Frequency Type Activity Duration Intensity Notes
Day 1 Lower Body Hypertrophy 2-3x/week Functional CardioSled Pushes (20 yds
10-15
permin
round) High Rest 1-2 minutes between rounds.
Deep Smith Machine Squat 4 6-12 Functional CardioBattle Ropes (20s10-15
work,min
40s rest) High Complete 6-8 rounds.
Romanian Deadlifts 3 6-12 Functional CardioFarmer’s Carries (50-100
10-15 min
ft per round)
Moderate-High Use heavy dumbbells or kettlebells.
Leg extension 3 6-12 HIIT Bike Intervals (20s10-15
sprint,
min40s rest) Very High Perform 6-10 rounds.
Glute Bridges 3 6-12 HIIT Sprint Intervals (30s
10-15
sprint,
min90s rest)
Very High Perform 6-8 rounds.
Calf Raises 3 8-12 Steady-State Cardio
Brisk Incline Walk20-30
(8-12%
min
incline) Moderate Maintain a pace of 3-4 mph.
Day 2 Upper Body Strength & Core Steady-State Cardio
Cycling or Rowing20-30
(steady
minpace) Low-Moderate Keep heart rate steady.
Pull ups 4 Until failure MMA-Inspired Cardio
Heavy Bag Work (punch/kick
3-min roundscombos)
Moderate-High Complete 5-8 rounds, rest 1 minute between.
Dips (Weighted) 4 6-12
Shoulder Press (Machine) 3 6-12 How to Use This:
Incline bench press 3 6-12 Choose any 2-3 sessions per week from the options provided.
DB Curl 3 6-12 Mix and match based on your goals or preferences (e.g., steady-state for recovery, HIIT for fat loss, functional cardio for power).
Day 3 ABS + Mobility & Recovery
Abs Plank 3 Hold until failure
Decline Crunches 3 6-12 reps
Cable Crunches 3 6-12 reps
Side Plank (both sides) 3 Hold until failure
Woodchoppers (Cable or Band) 3 6-12 per side
Leg Raises 3 Until failure
Mobility & Recovery Yoga Flow 1 30 min
Deep Stretching 1 20 min
Day 4 Lower Body Hypertrophy
Deep Smith Machine Squat 4 6-12
Cable Kickbacks 3 6-12/leg
Romanian Deadlifts 3 6-12
Leg extension 3 6-12
Calf Raises 3 8-12
Day 5 Cardio
SEE GUIDE ON RIGHT
Day 6 (Optional) Combat or Recovery
Forearm & Grip Training (Optional) - -
Additional Recovery & Mobility Work (Optional) - -
Additional Cardio (Optional) - -

Program Notes & Tips:

Control the weight, especially the negative portion—slower is better.
Proper form is crucial. Watch tutorials and refine technique.
Lift until true failure—push yourself every set.
Adjust the plan as needed to fit your goals and recovery needs.
Prioritize weak body parts earlier in the week.
Nutrition and sleep are key—focus on high protein and carbs for recovery.
Consistency is everything—show up, train hard, and results will follow.
Check @NIKOKATSUYOSHI on Instagram for custom 1:1 training & accountability.