Controlled pressing and pulling strength.
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.
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.