Build pressing and pulling control before adding speed.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Assisted or banded is fine
Hinge at the hips with dumbbells in each hand, pull both weights from a hang to the ribcage together, squeezing the shoulder blades.
Hold a straight-body position on forearms and toes, bracing the core throughout.
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.