The week's heaviest compound lifting.
Hinge at the hips and pull a loaded barbell from the floor to full hip extension, keeping the spine neutral.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Press a weight from shoulder height to full lockout overhead.
Pull a rope or band attachment toward the face, leading with the elbows high and out.
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.