Barbell deadlift and overhead press are introduced, paired with a vertical pull and rollout work.
Hinge at the hips and pull a loaded barbell from the floor to full hip extension, keeping the spine neutral.
Light load, full reset each rep — your first barbell deadlift session.
Press a weight from shoulder height to full lockout overhead.
Barbell or dumbbell
A pull-up performed with a resistance band or assisted machine offsetting part of your bodyweight.
If band-assisted pull-up isn't available, substitute Lat Pulldown at a similar effort target.
Kneeling and holding an ab wheel, roll it forward while keeping the core braced, then pull back to the start.
From knees is fine
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.