Squat strength and shoulder pressing.
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.
Press a weight from shoulder height to full lockout overhead.
From a pike position (hips high, hands and feet on the floor, body forming an inverted V), lower your head toward the floor between your hands, then press back up.
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.