Introduce single-leg split squat work alongside dip and cable row patterns for a fuller-body accessory session.
Rear foot elevated on a bench, lower the front knee until the rear knee nearly touches the floor.
Bodyweight
Hands on a bench behind the body, feet on the floor, lower the hips toward the floor and press back up.
Feet flat on the floor
Seated at a low pulley, pull the handle to the torso while keeping the back upright.
Supported on one forearm and the side of one foot, hold the body in a straight line facing sideways.
Each side
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.