Heavy pressing and explosive power.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Seated at a low pulley, pull the handle to the torso while keeping the back upright.
Press a weight from shoulder height to full lockout overhead.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Explosive tempo
Jump forward for maximum distance from a two-foot takeoff, landing balanced.
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.