Unassisted pull-up debuts.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Jump laterally from one foot to the other, sticking the landing before the next rep.
Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
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.