Heavier pulling volume.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Feet elevated on a bench, hands on the floor, lower the chest to the floor and press back up.
Hang from a bar with an underhand (supinated) grip and pull your chin above the bar, then lower under control.
Continuous rope skipping at a steady, sustainable pace.
Continuous
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.