Straight-set push-up and squat volume.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
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.