Faster than a speeding bullet, more powerful than a locomotive, able to leap tall buildings in a single bound.
Behold, the inspiration behind this 14-week fitness routine. Ready to take your strength to new heights and develop explosive power? Then look no further than the Superman Routine.
This workout is laid out in three phases. Each phase is four weeks long followed by a one week rest. Let’s get started!
The Superman Routine
Quick link for each workout:
Two workouts performed three days a week for four weeks. Workout A is performed twice a week. It emphasizes big exercises with low reps and high weight. No single joint exercises here. Workout B focuses on higher reps less weight. There are a few single joint exercises here. This workout ensures the smaller assisting muscles aren’t left behind. Strong assisting or stabilizing muscles will help us in our bigger lifts. As an example perform Workout A on Monday and Friday, Workout B on Wednesday. After Phase 1 take a week off. Seriously, your muscles will thank you. You can do cardio during this down time but stay out of the weight room. When you come back your muscles will ready to rock out once again.
- Barbell Push Press: 5 sets/5 reps/rest 90 sec
- Straight-Leg Deadlift: 5 sets/5 reps/rest 30 sec
- Lunge: 5 sets/5 reps per leg/rest 1 min
- Bench Press: 5 sets/5 reps/rest 30 sec
- Bent-Over Row: 5 sets/5 reps/rest 1 min
- Rollout/Slide out: 3 sets/12 reps/rest 1 min
- Pushup: 3 sets/15 reps/no rest
- Squat: 3 sets/15 reps/no rest
- Face Pull Ext. Rot. 3 sets/15 reps/rest 1 minute
- Dumbbell Shoulder Fly: 3 sets/15 reps/no rest
- Swiss Ball Hamstring Curls: 3 sets/15 reps/no rest
- Lat Pulldown: 3 sets/15 reps/rest 1 min
- EZ Bar Bicep Curls: 3 sets/15 reps/no rest
- Tricep Rope Pushdown: 3 sets/15 reps/no rest
- Side Plank with Elbow Touch: 3 sets/10 reps per side/rest 1 min
An upper/lower body split routine performed four days per week. Workout A is dedicated to building upper body strength. This workout is performed two days per week. Workout B targets legs and core. This workout is also done two days per week. This is where you will really start packing on the muscle and seeing an improvement in your strength. As an example, you can perform Workout A on Monday and Thursday. Workout B on Tuesday and Friday. After Phase two it’s time to take another week break. You can still perform some cardio but keep it light.
Workout A (Upper Body)
- Incline Bench Press: 2 sets/4-5 reps/rest 30 sec
- Flat Bench Press: 2 sets/4-5 reps/rest 30 sec
- Decline Bench Press: 2 sets/4-5 reps/rest 1 min
- Wide-Grip Low Row: 2 sets/4-5 reps/rest 30 sec
- Underhand Close-Grip Low Row: 2 sets/4-5 reps/rest 30 sec
- Neutral-Grip Low Row: 2 sets/4-5 reps/rest 1 min
- Standing Dumbbell Shoulder Press: 3 sets/8 reps/no rest
- Rev-Grip Lat Pulldown: 3 sets/8 reps/rest 1 min
- Incline Dumbbell Curl: 3 sets/8 reps/no rest
- Lying Tricep Extension: 3 sets/8 reps/rest 1 min
Workout B (Core/Lower Body)
- Squat: 5 sets/5 reps/rest 90 secs
- Straight-Leg Deadlift: 5 sets/5 reps per leg/rest 90 secs
- Lunge Rotation: 3 sets/8 reps/no rest
- Swiss Ball Jackknife: 3 sets/8 reps/rest 1 min
- Step-up: 3 sets/8 reps/no rest
- Kneeling Rotational Chop: 3 sets/8 reps/rest 1 min
Time to start emphasizing explosive power and strength. Similar to Phase 1, Workout A will target big movements but performed in a more explosive manner. Workout B will target many single-joint exercises, but now the emphasis is on low reps high weight. Alternate between Workout A twice a week and Workout B twice a week. After workout B rest 48-72 hours. For example, Workout A Monday and Thursday Workout B Tuesday and Friday. Off days are now for cardio.
For cardio during phase 3 perform a simple High-Intensity Interval Training (HIIT) routine. To do this pick any method of cardio exercise you prefer (running, cycling, swimming). Start at a pace that is about 75% effort. After five minutes, you’ll do an active rest by dropping to 40% effort for one minute and then do a sprint at 90% effort for 30 seconds. Repeat the one minute at 40% and 30 seconds at 90% ten times. Finish off the routine with another five minutes of exercise at 75% effort. This should only take about 25 minutes if done correctly. If you are not a cardio buff you may need to adjust the work to active rest ratio. Simply go at 40% for one minute 10 seconds and sprint at 90% for 20 seconds.
- Hang Clean Push Press: 4 sets/8 reps/rest 1 min
- Invert Speed Row: 4 sets/8 reps/rest 30 sec
- Speed Squat: 4 sets/8 reps/rest 1 min
- Plyo Pushup: 4 sets/8 reps/rest 30 sec
- Alternating Lunge Jumps: 4 sets/8 reps/rest 1 min
- Depth Jumps: 5 sets/10 reps/rest 1 min
- Front Squat: 5 sets/5 reps/rest 30 sec
- Dumbbell Chest Press: 5 sets/5 reps/rest 30 sec
- Back Fly: 5 sets/5 reps per leg/rest 1 min
- Leg Adduction: 4 sets/8 reps/30 sec
- Cable Leg Abduction: 4 sets/8 reps/rest 30 sec
- Cable Leg Adduction: 4 sets/8 reps/rest 1 min
- Incline-Bench Bicep Curl: 5 sets/5 reps/rest 30 sec
- Tricep Kickback: 5 sets/5 reps/rest 30 sec
- Hanging Leg Raise: 5 sets/5 reps/rest 1 min
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