Workout Routines

The M&F Superhero Workout

Get lean, muscular, and agile like the comic book heroes you grew up with.

by
The M&F Superhero Workout
Duration 5 days
Exercises 47
Equipment Yes

Every guy who’s ever cracked open a comic book has dreamed of looking like his favorite superhero. With this program in your hands, now you can.

Muscle Size

No other training method can help you build superhero muscle like traditional bodybuilding. Not all of the exercises in this program can be considered traditional, but the set and rep schemes are tried and true.

Explosivity

Running and jumping depends greatly upon fast-twitch muscle fibers. Plyometrics and other explosive power exercises performed early in each session increase athleticism and power output.

Endurance

A true superhero needs to go for days on end, so to achieve this you will perform your circuits using the Heavy Volume Training method (HVT), which means staying in the rep ranges given and utilizing the max weight possible inside the range. That is, if you are getting to 15 every time during your sets, your weight should be heavier. Increasing your weight makes your body capable of taking a beating and continuing to go strong.

Conditioning

A superhero can’t be just big. He needs to be shredded. Add 15–20 minutes of high-intensity interval training (HIIT) at the end of two to three of your workouts each week.

 

Day 1 - Shoulders Do each workout once per week for six weeks.

Exercise 1

Barbell Push Press You'll need: Barbell How to
Barbell Push Press thumbnail
4 sets
6-12 reps
60 sec rest

Exercise 2

Rear-Delt Flye
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4 sets
6-12 reps
60 sec rest

Exercise 3

Kettlebell Squat to Upright Row
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4 sets
6-12 reps
60 sec rest

Exercise 4

Dumbbell Shoulder Press You'll need: Dumbbells How to
Dumbbell Shoulder Press thumbnail
4 sets
6-12 reps
60 sec rest

Exercise 5

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
6-12 reps
60 sec rest

Exercise 6

Rear-Delt Cable Crucifix
exercise image placeholder
4 sets
6-12 reps
60 sec rest

Exercise 1A

Decline Crunch
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1 sets
15-20 reps
-- rest
*Perform as a circuit.

Exercise 2B

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
1 sets
15-20 reps
-- rest
*Perform as a circuit.

Exercise 3C

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
1 sets
15-20 reps
-- rest
*Perform as a circuit.

Exercise 4D

TRX High Row
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1 sets
10 reps
-- rest
*Perform as a circuit.

Exercise 5E

TRX Middle Row
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1 sets
10 reps
-- rest
*Perform as a circuit. Do the circuit three times. Rest for 90 seconds between each circuit.

Day 2 - Legs

Exercise 1

Weighted Box Jump
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4 sets
6-12 reps
60 sec rest

Exercise 2

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
4 sets
6-12 reps
60 sec rest
Add weight and decrease reps with each successive set. Start at 12 reps and work down to six.

Exercise 3

Stability Ball Lying Leg Curl
exercise image placeholder
4 sets
6-12 reps
60 sec rest

Exercise 4

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
20 reps
60 sec rest

Exercise 1A

Leg Extension How to
Leg Extension thumbnail
1 sets
12-15 reps
-- rest
*Perform as a circuit.

Exercise 2B

Lying Leg Curl
lying-leg-curl thumbnail
1 sets
12-15 reps
-- rest
*Perform as a circuit.

Exercise 3C

Goblet Squat You'll need: Dumbbells How to
Goblet Squat thumbnail
1 sets
12-15 reps
-- rest
*Perform as a circuit. Do the circuit three times. Rest for 90 seconds between each circuit.

Day 3 - Chest

Exercise 1A

Skull Crusher
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1 sets
10-12 reps
*Perform as a circuit. rest

Exercise 1B

Plate Press Extension
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4 sets
5-6 reps
60 sec rest

Exercise 2

Cable Flye
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4 sets
6-12 reps
60 sec rest

Exercise 3

Smith Machine Shrug
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4 sets
6-12 reps
60 sec rest

Exercise 2B

Close-Grip Dumbbell Press
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1 sets
10-12 reps
*Perform as a circuit. rest

Exercise 3C

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
1 sets
10-12 reps
*Perform as a circuit. rest

Exercise 4D

General Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
Failure reps
*Perform as a circuit. Do the circuit three times. rest
*Perform as a circuit. Do the circuit three times. Rest for 90 seconds between each circuit.

Day 4 - Back

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
5 sets
10 reps
60 sec rest

Exercise 2

Decline Bench Situp
exercise image placeholder
5 sets
12-15 reps
60 sec rest

Exercise 3

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
Wide-Grip Lat Pulldown thumbnail
4 sets
10-15 reps
60 sec rest
As heavy as possible.

Exercise 4

Close-Grip Seated Cable Row
exercise image placeholder
4 sets
10-15 reps
60 sec rest
As heavy as possible.

Exercise 5

Single-Arm Lat Pulldown
exercise image placeholder
3 sets
10 reps
60 sec rest

Exercise 6

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
3 sets
10 reps
60 sec rest

Exercise 7

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
10 reps
60 sec rest

Exercise 8

Reverse-Grip Triceps Pressdown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Triceps Pressdown thumbnail
3 sets
10 reps
60 sec rest

Day 5 - Full Body, Core

Exercise 1

Kettlebell High Pull
exercise image placeholder
2 sets
10 reps
60 sec rest

Exercise 2

Kettlebell Snatch
exercise image placeholder
2 sets
10 reps
60 sec rest

Exercise 3

Kettlebell Windmill You'll need: Kettlebells How to
Kettlebell Windmill thumbnail
2 sets
10 reps
60 sec rest

Exercise 4

Lateral Bench Hop
exercise image placeholder
2 sets
5 reps
60 sec rest

Exercise 5

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
2 sets
15 reps
60 sec rest
With medicine ball.

Exercise 6A

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
2 sets
10 reps
-- rest
Superset with dumbbell hammer curl.

Exercise 6B

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
2 sets
10-15 reps
60 sec rest
Curl with both arms at same time.

Exercise 7

Oblique Crunch
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3 sets
12-15 reps
60 sec rest

Exercise 8

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
3 sets
12-15 reps
60 sec rest

Exercise 9

Cable Oblique Twist
exercise image placeholder
3 sets
12-15 reps
60 sec rest

Exercise 1A

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
1 sets
5 reps
-- rest

Exercise 2B

General Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
5 reps
-- rest

Exercise 3C

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
1 sets
5 reps
-- rest
Perform each exercise as a circuit, 10 times. Do the first five rounds of the circuit as fast as possible; rest as needed for the final five circuits.
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