Heavier loads.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Hinge at the hips with dumbbells in hand, lowering them along the legs until a stretch is felt in the hamstrings, then return to standing.
Hanging from a bar, raise straight (or near-straight) legs toward the chest, then lower under control.
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.