Heavy pressing strength.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Press a weight from shoulder height to full lockout overhead.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
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.