Raise pulling and pressing volume with a loaded overhead press.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Press a weight from shoulder height to full lockout overhead.
Hinge at the hips with dumbbells in each hand, pull both weights from a hang to the ribcage together, squeezing the shoulder blades.
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.