Accessory session pairing a heavier goblet squat with dip and cable row work, plus a hanging core exercise.
Hold a dumbbell vertically at chest height and squat down between the knees, then stand back up.
Heaviest dumbbell you have
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Bodyweight
Seated at a low pulley, pull the handle to the torso while keeping the back upright.
Heavier than previous weeks
Hanging from a bar, raise the knees toward the chest, then lower under control.
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.