Squat and hinge volume.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Hinge at the hips with dumbbells in hand, lowering them along the legs until a stretch is felt in the hamstrings, then return to standing.
Rear foot elevated on a bench, lower the front knee until the rear knee nearly touches the floor.
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.