Deadlift-anchored pulling strength.
Hinge at the hips and pull a loaded barbell from the floor to full hip extension, keeping the spine neutral.
Hinged forward at the hips, pull a barbell from a hang to the lower ribcage, then lower under control.
Seated at a pulldown machine, pull the bar down to the upper chest, then control it back up.
Pull a rope or band attachment toward the face, leading with the elbows high and out.
Rear-delt and shoulder health
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.