Superman Aesthetics Bodybuilding Program
Train to look like Henry Cavill by following this physique workout
Overview
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.
Superman has quite the physique, and though you may not be a Kryptonian, you can train to look like him too.
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 and complete 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 and still have some pretty substantial muscle visibility and sustainability, making the physique achievable and maintainable.
Who it's for
Reviews
Love that this program, takes a full body approach. Not too long for each day. It appears to adequately hit each muscle weekly. Great workout plan.
Good use of free weight. Could use more back and targeted leg lifts
Pretty good program. Solid progression, you just have to make sure you’re not egolifting.
The feeling is that the exercises are too repeaten and not as various as they should be but still followint the program so its just OK
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 4 | 4–10 reps |
| 1B | Dumbbell Row | 4 | 6–12 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 3 | 6–10 reps |
| 2B | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 2C | Decline Crunch (Weighted) | 3 | 10–15 reps |
| Superset | |||
| 3A | Chest Fly (Cable) | 4 | 12–15 reps |
| 3B | Upright Row (Barbell) | 4 | 10–15 reps |
| 3C | Reverse Bicep Curl (Dumbbell) | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 6–8 reps |
| 1B | Neck Extension | 3 | 10–15 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 2B | Bicep Curl (Cable) | 3 | 10–12 reps |
| 2C | Seated Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 3A | Lat Pulldown | 4 | 8–12 reps |
| 3B | Shrug (Dumbbell) | 4 | 12–15 reps |
| 3C | French Press | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 6–12 reps |
| 1B | Kroc Row | 3 | 8–12 reps |
| Superset | |||
| 2A | Farmer's Walk (Weighted) | 3 | 1 rep |
| 2B | Lateral Raise (Cable) | 3 | 12–15 reps |
| 2C | Russian Twist | 3 | 15–20 reps |
| Superset | |||
| 3A | Leg Extension | 4 | 15–20 reps |
| 3B | Pinwheel Curl | 4 | 10–12 reps |
| 3C | Neck Curl | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Calf Raise | 6 | 10–20 reps |
| 1B | Neck Curl | 6 | 10–25 reps |
| Superset | |||
| 2A | Shrug (Dumbbell) | 3 | 15–20 reps |
| 2B | Tricep Extension (Cable) | 3 | 30–50 reps |
| 2C | Plank | 3 | 1 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Natural Hypertrophy is a natural bodybuilding YouTube channel. I will be documenting my journey and be as transparent as possible. I will share my body measurements and film / explain my methods. On this channel, expect to see lifting vlogs, informative videos, as well as rants about manga and lifting. Thanks for being here and enjoy.
Common questions
Yes, Superman Aesthetics Bodybuilding Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Superman Aesthetics Bodybuilding Program is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Superman Aesthetics Bodybuilding Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
