Bodyweight strength and core control.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Lying under a bar set at hip height, body straight, pull your chest to the bar and lower under control.
Lying on the back with arms and legs raised, slowly extend one arm and the opposite leg while keeping the lower back flat, then return and switch.
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.