Combined pushing, pulling, and legs.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
Feet shoulder-width apart, sit the hips back and down until thighs are parallel to the floor, then stand.
Lying under a bar set at hip height, body straight, pull your chest to the bar and lower under control.
Hands under shoulders, body in a straight line, lower your chest to the floor and 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.