Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

1,307 athletes joined

Train to look like Henry Cavill by following this physique workout

4.21

(24 ratings)

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.

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
60 minutes

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4.8 Stars with 10, 000+ Ratings

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

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

WHAT PEOPLE ARE SAYING(24 ratings)

Only ratings with written feedback are displayed here.

4.21 / 5

The DonMan

12 days ago

1 week complete

4 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

HELP!!!! MY NECK IS CONSUMING MY ENTIRE BODY!!! HOLY SHIT WHATS HAPPENING???? HE TOLD ME TO DO LIKE 87 SETS OF NECK AND I DID IT. THE GUYS AT WORK CALL ME “TABLETOP” NOW BECAUSE MY SHOULDERS, TRAPS, AND NECK ALL MERGED INTO ONE RIPPLING MASS OF MUSCLE. MY STEPDAD IS LATINO AND HE CALLS ME EL TORO NOW?? IF YOU DONT WANT WOMEN AND CHILDREN TO FEEL COMFORTABLE AROUND YOU…..DO NOT DO THIS PROGRAM!!!!! IT WILL MAKE YOU SO JACKED AND GIVE YOU A YOKE SO BIG THAT YOU’LL START PULLING A PLOW AROUND THE PARK JUST BECAUSE YOU FEEL THE NEED TO PUT YOURSELF TO WORK!!!!!

Andrew K.Age 29, Man

15 days ago

3 weeks complete

5 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Because of my busy weekend schedule, I typically workout 4 days on, 3 days off, or I’m at least bunching workout days together (I know, I know—not optimal). BUT, it’s what I can do. Anyway, my advise would be to do this program if you workout every other day. There are a few workouts between days that would have you work the same muscle groups back-to-back days if you workout with a schedule like mine. Otherwise, super cool program

Show All Reviews

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.