Lower volume, higher intent — the week's hardest single sets.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Slightly lower reps, higher intent — the week's hardest single push-up set
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
A pull-up performed with a resistance band or assisted machine offsetting part of your bodyweight.
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.