Heavy pressing.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Press a weight from shoulder height to full lockout overhead.
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
Pull a rope or band attachment toward the face, leading with the elbows high and out.
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.