Heavy pressing and pulling.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Hinged forward at the hips, pull a barbell from a hang to the lower ribcage, then lower under control.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Weighted once bodyweight reps are easy
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.