Longer holds.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Hanging from a bar, raise straight (or near-straight) legs toward the chest, then lower under control.
Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
Feet wide, toes forward, sink into a deep static squat with your back upright and hold the position.
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.