Peak-phase full body session with loaded compounds.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Press a weight from shoulder height to full lockout overhead.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
Hinge at the hips with dumbbells in each hand, pull both weights from a hang to the ribcage together, squeezing the shoulder blades.
Jump forward for maximum distance from a two-foot takeoff, landing balanced.
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.