Advanced pushing, pulling, and grip.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
From a wide push-up position, shift your weight to one arm as you lower, keeping the other arm straight and sweeping to the side, then push back to center.
Hang from a bar with an underhand (supinated) grip and pull your chin above the bar, then lower under control.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Supporting your body on your hands (parallel bars, floor, or a bench), lift your legs straight out in front of you to form an L-shape 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.