Deadlift enters the program alongside continued squat volume.
Hinge at the hips and pull a loaded barbell from the floor to full hip extension, keeping the spine neutral.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
Carry a heavy weight in each hand for distance or time, keeping posture tall and braced.
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.