Pulling strength and core control.
A pull-up performed with a resistance band or assisted machine offsetting part of your bodyweight.
Lying under a bar set at hip height, body straight, pull your chest to the bar and lower under control.
Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
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.