Accessory session with heavier close-grip pressing, a heavier row, and an advanced core anti-extension hold.
Hold a dumbbell vertically at chest height and squat down between the knees, then stand back up.
Moderate weight
Lying on a bench with a shoulder-width or narrower grip, lower the bar to the chest and press to lockout.
Tricep focus
Chest-supported or bent-over, pull a T-bar or landmine handle up toward the torso.
Heavy. If no T-Bar row station, substitute Seated Cable Row.
Supported on the upper back, lower the body from a raised straight-line position down toward the floor under control, then raise back up.
Tucked or full variation based on ability
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.