Squat strength and unilateral work.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Rear foot elevated on a bench, lower the front knee until the rear knee nearly touches the floor.
Standing on one leg, lower into a full squat while keeping the other leg extended straight in front of you, then stand back up without touching the floor.
Assisted variation acceptable
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.