Explosive pushing and pulling to close the week.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Explosive tempo
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Explosive tempo where reps allow
From a high plank position, drive your knees alternately toward your chest at pace, keeping your hips level.
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.