Add load to the hinge and overhead press pattern, with a longer core hold and a heavier lat pulldown.
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.
Moderate weight
Press a weight from shoulder height to full lockout overhead.
Standing, dumbbells
Seated at a pulldown machine, pull the bar down to the upper chest, then control it back up.
Add weight from Week 2
Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
Keep lower back flat against the floor
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.