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The M&F Superhero Workout

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

Jump to the Routine
  • 5 days

  • 47

  • Yes

The M&F Superhero Workout
The M&F Superhero Workout

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.

 

Routine

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Day 1 - Shoulders

Do each workout once per week for six weeks.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 47

Barbell Push Press

Equipment
Barbell
Sets
4
Reps
6-12
Rest
60 sec
Exercise 2 of 47

Rear-Delt Flye

Equipment
Sets
4
Reps
6-12
Rest
60 sec
Exercise 3 of 47

Kettlebell Squat to Upright Row

Equipment
Sets
4
Reps
6-12
Rest
60 sec
Exercise 4 of 47

Dumbbell Shoulder Press

Equipment
Dumbbells
Sets
4
Reps
6-12
Rest
60 sec
Exercise 5 of 47

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
6-12
Rest
60 sec
Exercise 6 of 47

Rear-Delt Cable Crucifix

Equipment
Sets
4
Reps
6-12
Rest
60 sec
Exercise 7 of 47

Decline Crunch

Equipment
Sets
1
Reps
15-20
Rest
--
*Perform as a circuit.
Exercise 8 of 47

Kettlebell Swing

Equipment
Kettlebells
Sets
1
Reps
15-20
Rest
--
*Perform as a circuit.
Exercise 9 of 47

Dumbbell Shrug

Equipment
Dumbbells
Sets
1
Reps
15-20
Rest
--
*Perform as a circuit.
Exercise 10 of 47

TRX Row

Equipment
TRX
Sets
1
Reps
10
Rest
--
How to
*Perform as a circuit.
Exercise 11 of 47

TRX Middle Row

Equipment
Sets
1
Reps
10
Rest
--
*Perform as a circuit. Do the circuit three times. Rest for 90 seconds between each circuit.

Day 2 - Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 47

Weighted Box Jump

Equipment
Sets
4
Reps
6-12
Rest
60 sec
Exercise 13 of 47

Barbell Squat

Equipment
Barbell
Sets
4
Reps
6-12
Rest
60 sec
Add weight and decrease reps with each successive set. Start at 12 reps and work down to six.
Exercise 14 of 47

Stability Ball Lying Leg Curl

Equipment
Sets
4
Reps
6-12
Rest
60 sec
Exercise 15 of 47

Standing Calf Raise

Equipment
Box
Sets
4
Reps
20
Rest
60 sec
Exercise 17 of 47

Lying Leg Curl

Equipment
Sets
1
Reps
12-15
Rest
--
*Perform as a circuit.
Exercise 18 of 47

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
1
Reps
12-15
Rest
--
*Perform as a circuit. Do the circuit three times. Rest for 90 seconds between each circuit.

Day 3 - Chest

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 47

Weighted Box Jump

Equipment
Sets
4
Reps
6-12
Rest
--
Superset with plate press extension.
Exercise 24 of 47

Close-Grip Dumbbell Press

Equipment
Sets
1
Reps
10-12
Rest
*Perform as a circuit.
Exercise 25 of 47

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
1
Reps
10-12
Rest
*Perform as a circuit.
Exercise 26 of 47

General Pushup

Equipment
No Equipment
Sets
1
Reps
Failure
Rest
*Perform as a circuit. Do the circuit three times.
*Perform as a circuit. Do the circuit three times. Rest for 90 seconds between each circuit.

Day 4 - Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 27 of 47

Barbell Deadlift

Equipment
Barbell
Sets
5
Reps
10
Rest
60 sec
Exercise 29 of 47

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
4
Reps
10-15
Rest
60 sec
As heavy as possible.
Exercise 30 of 47

Close-Grip Seated Cable Row

Equipment
Sets
4
Reps
10-15
Rest
60 sec
As heavy as possible.
Exercise 32 of 47

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
3
Reps
10
Rest
60 sec
Exercise 33 of 47

Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60 sec
Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
3
Reps
10
Rest
60 sec

Day 5 - Full Body, Core

Exercise
Equipment
Sets
Reps
Rest
Exercise 35 of 47

Kettlebell High Pull

Equipment
Sets
2
Reps
10
Rest
60 sec
Exercise 36 of 47

Kettlebell Snatch

Equipment
Sets
2
Reps
10
Rest
60 sec
Exercise 37 of 47

Kettlebell Windmill

Equipment
Kettlebells
Sets
2
Reps
10
Rest
60 sec
Exercise 38 of 47

Lateral Bench Hop

Equipment
Sets
2
Reps
5
Rest
60 sec
Exercise 39 of 47

Russian Twist

Equipment
Weight Plates
Sets
2
Reps
15
Rest
60 sec
With medicine ball.
Exercise 40 of 47

Bench Dip

Equipment
Bench
Sets
2
Reps
10
Rest
--
Superset with dumbbell hammer curl.
Exercise 41 of 47

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
2
Reps
10-15
Rest
60 sec
Curl with both arms at same time.
Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
60 sec
Exercise 44 of 47

Cable Oblique Twist

Equipment
Sets
3
Reps
12-15
Rest
60 sec
Exercise 45 of 47

General Pullup

Equipment
Pullup Bar
Sets
1
Reps
5
Rest
--
Exercise 46 of 47

General Pushup

Equipment
No Equipment
Sets
1
Reps
5
Rest
--
Exercise 47 of 47

Bodyweight Squat

Equipment
No Equipment
Sets
1
Reps
5
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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