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Superhero Workout Plan

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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.
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