Peak shoulder/core volume.
Press a weight from shoulder height to full lockout overhead.
Pull a rope or band attachment toward the face, leading with the elbows high and out.
Hanging from a bar, raise straight (or near-straight) legs toward the chest, then lower under control.
Lying on the back with arms and legs raised, slowly extend one arm and the opposite leg while keeping the lower back flat, then return and switch.
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.