Superman Aesthetics Bodybuilding Program
78 athletes joined
Train to look like Henry Cavill by following this physique workout
5.00
(1 rating)
Program Description
Boostcamp is excited to partner with Natural Hypertrophy to bring this free program to Boostcamp.
Welcome to the new bodybuilding program to help you build an aesthetic physique like Henry Cavill's Superman. This program debunks the myth that such a physique is unattainable without lucky genetics or enhancements. Of course, you'll need to be dedicated to your training like henry Cavill in preparing for this role, but you can also achieve this physique with hard work and focus.
Focus area of this program:
Shoulder & Upper Chest: The visual impact starts here, with exercises programmed to bulk up from the delts to chest to traps, creating a powerful upper frame
Arms: In true Superman fashiopn, this program emphasizes arm development, particularly big biceps to complement the upper torso
Abs: Core strength and definition is critical, with this program adding in dedicated ab exercises to sculpt a heroic midsection
Program Structure:
4-days per week:
Monday - Upper
Wednesday - Lower
Friday - Full Body
Sunday - Accessories
This program allows for a realistic approach to body composition: emulating Cavill's 'bear mode'. You can maintain a slightly higher body fat percentage for substantial muscle visibility and sustainability, making the physique achievable and maintainable.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 1
1A
Bench Press (Barbell)
4
4-10
1B
Dumbbell Row
4
6-12
2A
Overhead Press (Barbell)
3
6-10
2B
Bicep Curl (Dumbbell)
3
8-12
2C
Decline Crunch (Weighted)
3
10-15
3A
Chest Fly (Cable)
4
12-15
3B
Upright Row (Barbell)
4
10-15
3C
Reverse Bicep Curl (Dumbbell)
4
8-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 2
1A
Squat (Barbell)
3
6-8
1B
Neck Extension
3
10-15
2A
Romanian Deadlift (Barbell)
3
8-12
2B
Bicep Curl (Cable)
3
10-12
2C
Seated Calf Raise
3
15-20
3A
Lat Pulldown
4
8-12
3B
Shrug (Dumbbell)
4
12-15
3C
French Press
4
10-12
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 3
1A
Incline Bench Press (Barbell)
3
6-12
1B
Kroc Row
3
8-12
2A
Farmer's Walk (Weighted)
3
1
2B
Lateral Raise (Cable)
3
12-15
2C
Russian Twist
3
15-20
3A
Leg Extension
4
15-20
3B
Pinwheel Curl
4
10-12
3C
Neck Curl
4
10-15
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20
1B
Neck Curl
6
10-25
2A
Shrug (Dumbbell)
3
15-20
2B
Tricep Extension (Cable)
3
30-50
2C
Plank
3
1 mins
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
trenbolonesandwichAge 26, Man
22 days ago
Haven’t tried it yet, but this is gonna be 🔥🔥
days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat) days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)