Heavy pulling volume.
Seated at a pulldown machine, pull the bar down to the upper chest, then control it back up.
Seated at a low pulley, pull the handle to the torso while keeping the back upright.
Hinge at the hips and pull a loaded barbell from the floor to full hip extension, keeping the spine neutral.
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.