Heavy compound lifting and carries.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Add load once bodyweight reps are easy
Carry a heavy weight in each hand for distance or time, keeping posture tall and braced.
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.