Denser pressing/pulling volume.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Hinge at the hips with dumbbells in each hand, pull both weights from a hang to the ribcage together, squeezing the shoulder blades.
Hang from a bar with an overhand grip and pull your chin above the bar, 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.