Pressing and pulling strength.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Hang from a bar with an underhand (supinated) grip and pull your chin above the bar, then lower under control.
Lying under a bar set at hip height, body straight, pull your chest to the bar and lower under control.
Supported on one forearm and the side of one foot, hold the body in a straight line facing sideways.
Each side
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.