Pushing, pulling, and core control.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Lying under a bar set at hip height, body straight, pull your chest to the bar and lower under control.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
Hold a straight-body position on forearms and toes, bracing the core throughout.
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.