Pulling/pressing strength and cardio.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Climb a suspended rope hand-over-hand using arm, shoulder, and grip strength, with the legs assisting or hanging free depending on skill level.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Seated at a low pulley, pull the handle to the torso while keeping the back upright.
Short maximal-effort sprints followed by a full recovery walk or rest.
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.