Denser bodyweight circuit.
Standing on one leg, lower into a full squat while keeping the other leg extended straight in front of you, then stand back up without touching the floor.
Assisted variation acceptable
From a high plank position, drive your knees alternately toward your chest at pace, keeping your hips level.
Hanging from a bar, raise straight (or near-straight) legs 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.