Learn the push and squat movement patterns using bodyweight and very light dumbbells. Every rep should feel controlled — this session is about form, not effort.
Hold a dumbbell vertically at chest height and squat down between the knees, then stand back up.
Light dumbbell
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Knees down is fine
One hand and knee supported on a bench, pull a dumbbell from a hang to the ribcage on the working side.
Hold a straight-body position on forearms and toes, bracing the core throughout.
Elbows or hands
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.