Denser upper-body circuit.
Press a weight from shoulder height to full lockout overhead.
Hinged forward at the hips, pull a barbell from a hang to the lower ribcage, then lower under control.
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.