Pushing/pulling strength and core control.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Hold a straight-body position on forearms and toes, bracing the core throughout.
Hanging from a bar, raise the knees toward the chest, 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.