Advanced pushing and pulling strength.
Feet elevated on a bench, hands on the floor, lower the chest to the floor and press back up.
Hang from a bar with an underhand (supinated) grip and pull your chin above the bar, then lower under control.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Explosive tempo
From a pike position (hips high, hands and feet on the floor, body forming an inverted V), lower your head toward the floor between your hands, 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.