Superman Training Plan: Workout like The Man of Steel in Real Life
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In this segment of the Superhero Training series, we are covering the face of all heroes, Clark Kent - better known as Superman!
It was only right to add him to the list of heroes to cover. We have added many DC characters to our lineup that you can check out here - Batman, Wonder Woman, Green Arrow, Nightwing, and more!
This workout will make you aesthetic, strong, and powerful like Superman! Let's begin by breaking down the physical stats and ranking.
Superman Physical Stats
Name: Kal-El
Height: 6'2
Weight: 215lbs
Abilities: Flight, heat vision, cold breath, super strength
Alright, let's talk about it!
Supes has a standard physique, standing at 6 ' 2 and 215 lbs.
He's muscular, very proportionate, and performs like an absolute unit, a jack of all trades.
While we only focus on three at most, Superman's physique is achievable, and his training is doable.
Superman's physique reminds me of a bodybuilder simply because he's known for having those proportions.
So, the training approach will have to emphasize training in different areas and progressively overloading. But we will get to that when we go over his workout principles.
David Fuentes/Flickr
Superman Workout Principles
This is the part where we review some of Superman's performance-level feats to help guide a workout plan!
Super strength: all heroes who don a cap automatically get buffed strength feats, and Superman began this trend! So, strength is the gold standard for achieving Superman's physique.
How to apply:
Superpowered functionality: Superman is seen lifting heavy things using the most basic mechanics possible. This is so effective because he needs to stabilize whenever he performs this feat. So, for the most part, we will dodge machines and prioritize free weight.
Progressive Overload: This means simply raising the intensity of an exercise when it becomes easy!
Power: Superman has incredible running speed and cosmic-level power. Here is how we can replicate this in the gym.
How to apply:
Plyometrics: These can be done through metabolic conditioning, SAQ, and other training methods! Since we are focused more on muscle building, we will include many explosive exercises that target power and muscle endurance.
How to Workout Like Superman in Real Life
From a gym bro's perspective, here is what we are looking for in a Superman workout program:
Superman's jacked and athletic physique
Superman's strength
Superman's explosiveness
Alright, let's get to training!
Jason Csizmadi/Flickr
Workout frequency: 5 days
Training description: This Superman workout plan will help you become stronger, faster, and powerful - resulting in your physique being built for absolutely anything!
Day 1: Chest and Triceps
Bench Press: 4 sets x 6-8 reps
Incline Dumbbell Press: 3 sets x 8-10 reps
Dumbbell Flyes: 3 sets x 10-12 reps
Tricep Dips: 3 sets x 10-12 reps
Tricep Rope Pushdowns: 3 sets x 12-15 reps
Metabolic Conditioning Burnout: Push-ups for 2 minutes
Day 2: Back and Biceps
Deadlifts: 4 sets x 6-8 reps
Pull-ups: 3 sets x max reps
Bent Over Rows: 3 sets x 8-10 reps
Barbell Curl: 3 sets x 10-12 reps
Hammer Curls: 3 sets x 12-15 reps
Metabolic Conditioning Burnout: Kettlebell Swings for 2 minutes
Day 3: Legs and Core
Squats: 4 sets x 6-8 reps
Leg Press: 3 sets x 8-10 reps
Lunges: 3 sets x 10-12 reps per leg
Hanging Leg Raises: 3 sets x 12-15 reps
Plank: 3 sets x 60 seconds
Metabolic Conditioning Burnout: Jumping Squats for 2 minutes
Day 4: Shoulders and Traps
Overhead Press: 4 sets x 6-8 reps
Lateral Raises: 3 sets x 8-10 reps
Front Plate Raises: 3 sets x 10-12 reps
Shrugs: 3 sets x 12-15 reps
Face Pulls: 3 sets x 12-15 reps
Metabolic Conditioning Burnout: Battle Ropes for 2 minutes
Day 5: Full Body and Cardio
Power Cleans: 4 sets x 6-8 reps
Box Jumps: 3 sets x 8-10 reps
Kettlebell Snatches: 3 sets x 10-12 reps per arm
Medicine Ball Slams: 3 sets x 12-15 reps
Burpees: 3 sets x 10-12 reps
Metabolic Conditioning Burnout: Rowing Machine for 10 minutes
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