>>370843938
do walking lunges with a 35 or 45 lbs plate in each hand
if you dont do it too much you will be a little sore but getting up and standing/walking will be effortless in 1-2 days

then just keep doing it until you're destroyed, and eat a ton, and take a ton of vitamin D
https://youtu.be/NWi8PCFi6hg?t=127