Controlled strength across every pattern.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Controlled tempo
Lying under a bar set at hip height, body straight, pull your chest to the bar and lower under control.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
Controlled tempo
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
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.