Superheroes are the shining examples of strength that are depicted in comic books and films. They are men and women who are fast, powerful and brave and can triumph against any odds. They’re also renowned for being in fantastic shape – with the actors who have to portray them on screen undergoing grueling training schedules.
With a huge period of superhero films and TV shows releasing in the next few years, Maximuscle has devised a training schedule that can get you strong, fast and powerful to help you tackle your own life battles and achieve your physique goals.
So, to build superhero strength, follow our superhero workout plan which consists of a 12 week program designed to help you pack on mass and then lean down to sculpt a superior physique.
Building up the Body - Bulking Phase (8 weeks)
During this phase, you’ll need to consume more calories to help build the kind of muscle mass that’ll shine through your spandex.
Day 1 – Upper Body
| Sets | Reps | % of 1RM | |
| Flat Barbell Bench Press | 3 | 8 | 80% max |
| Clean and Jerk | 3 | 8 | 70%-80% max |
| Military Press | 3 | 8 | 80% max |
| Pull Ups | 3 | 8 | If you’re an advanced trainee superhero, you might want to use a dipping belt or weighted vest to add even more resistance |
| Chest Flys | 3 | 8 | 80% max |
| Dips | 3 | 8 | Up the ante with weighted dips if these are too simple |
Day 2 – Lower Body
| Sets | Reps | % of 1RM | |
| Warm up jog | 1 | 10 mins | - |
| Barbell Back Squats | 3 | 8 | 70%-80% max |
| Front Squats | 3 | 8 | 80% max |
| Box Jumps | 3 | 8 | - |
| Goblet Squats | 3 | 8 | Use a dumbbell that is almost heavier than you and that you can carry in one hand |
Day 3 – Rest
- As a normal human, you’ll need a day of rest to recover from heavy lifting. Superheroes, however, have zero days off. If you’re still itching to train, consider some light exercise such as 30 minutes of yoga or martial arts shadowboxing to stay mobile.
Day 4 – Back
| Sets | Reps | % of 1RM | |
| Rowing machine | 3 | 2 mins at a fast pace | - |
| Deadlift Warmup Sets | 3 | 5 | 30-40% max |
| Deadlift | 5 | 5 | Begin 60-70% - increase each set until as close to max as possible |
| Bent Over Barbell Row | 3 | 8 | 70% max |
| T Bar Row | 3 | 8 | 75% max |
Day 5 – Rest
- Take a much needed rest day and allow your body to recover. Building a heroic physique is not a sprint!
Day 6 – Arms, shoulders and core
| Sets | Reps | % of 1RM | |
| Hammer Curls | 3 | 12 | - |
| Bicep Curls with EZ bar | 3 | 12 | - |
| Overhead Tricep Extension | 3 | 12 | - |
| Strict Military Press | 3 | 6 | 80% max |
| EZ bar Skullcrushers | 3 | 12 | - |
| Crunches | 5 | 20 | - |
Day 7 – Rest
- 30 minutes flexibility training, with dynamic and static stretching.
Getting Superhero Abs: Lean Phase (4 weeks)
Getting lean, fast and efficient so you can combat crime and look good on the silver screen means switching up your routine to focus on hypotrophy and definition.
Day 1 – Upper body
| Sets | Reps | % of 1RM | |
| Barbell Bench | 5 | 12 | 50-60% max |
| Lat Pull-Down | 5 | 12 | - |
| Chin Ups | 3 | 12 | - |
| Chest Flys | 5 | 12 | - |
| Dips | 3 | 12 | - |
Day 2 – Cardio day 1
| Sets | Reps | % of 1RM | |
| Warm up jog | 1 | 20 mins | - |
| Sprint Treadmill Intervals | 5 | 1 min | - |
| Burpees | 5 | 10 | - |
| Tuck Jumps | 5 | 10 | - |
| Jump Squats | 5 | 10 | - |
Day 3 – Rest
- You can perform a light jog/cycle or swim on this day to stay active.
Day 4 – Back
| Sets | Reps | % of 1RM | |
| Rowing machine warmup | 1 | 10 mins | - |
| Light Deadlifts | 5 | 12 | - |
| Barbell Rows | 5 | 12 | - |
| Deltoid Flys | 5 | 12 | - |
Day 5 – Cardio day 2
Perform each exercise after a set of the previous one:
| Sets | Reps | % of 1RM | |
| Burpees | 3 | 12 | - |
| Mountain Climbers | 3 | 12 | - |
| Jumping Jacks (Star Jumps) | 3 | 12 | - |
Perform each exercise after a set of the previous one:
| Sets | Reps | % of 1RM | |
| Tuck Jumps | 3 | 12 | - |
| Kettlebell Swings | 3 | 12 | - |
| Plyometric Squats | 3 | 12 | - |
Day 6 – Arms
| Sets | Reps | % of 1RM | |
| Rowing machine warmup | 1 | 10 mins | - |
| Dumbbell Hammer Curls | 5 | 12 | - |
| EZ Bar Bicep Curls | 5 | 12 | - |
| Tricep Extension | 5 | 12 | - |
| Skullcrushers | 5 | 12 | - |
| Close Grip Barbell Bench Press | 5 | 12 | - |
| Lateral Raise | 5 | 12 | - |
Day 7 – Rest
30 minutes flexibility training, with dynamic and static stretching.
Superhero Workout Nutrition Plans
Bulking Phase: Anyone can gain weight but it’s about finding the right balance of carbohydrate, protein and fat. To bulk add an extra 500 calories per day and monitor your weight gain. If your progress is slow going then add an extra 250-500 calories per day. For support supplement with Maximuscle Cyclone which contains those all important calories, protein and creatine. For recipe plan ideas, look at our Mass and Size meal plan.
Lean Phase: Reduce your calorie intake per approximately 500 calories per day to create a calorie deficit. Maintain your protein consumption between 1-2 g per kg of body weight per day.
Check out our lean definition meal plan for advice on what to eat.
It is recommended that you consult a certified fitness trainer before altering your fitness regime.*A minimum of 3g of creatine should be consumed daily for a beneficial effect.
