Weighted pressing and core control.
Hands on a bench behind the body, feet on the floor, lower the hips toward the floor and press back up.
Weighted once bodyweight reps are easy
In a handstand against a wall, lower your head toward the floor under control, then press back to full lockout.
Wall-supported
Press a weight from shoulder height to full lockout overhead.
Pull a rope or band attachment toward the face, leading with the elbows high and out.
Hanging from a bar, raise straight (or near-straight) legs toward the chest, then lower under control.
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.