A second, focused strength session.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Add load once bodyweight reps are easy
Press a weight from shoulder height to full lockout overhead.
Support the body on parallel bars and lower until the shoulders are below the elbows, 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.