Establish the compound movement patterns the rest of the program builds on.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
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.
Hold a straight-body position on forearms and toes, bracing the core throughout.
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.