Heavy pressing and pulling.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Hang from a bar with an underhand (supinated) grip and pull your chin above the bar, then lower under control.
Press a weight from shoulder height to full lockout overhead.
Pull a rope or band attachment toward the face, leading with the elbows high and out.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Weighted once bodyweight reps are easy
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.