Superman Aesthetics Bodybuilding Program
500 athletes joined
Train to look like Henry Cavill by following this physique workout
4.44
(6 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.
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 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 1
1A
Bench Press (Barbell)
4
4-10 reps
1B
Dumbbell Row
4
6-12 reps
2A
Overhead Press (Barbell)
3
6-10 reps
2B
Bicep Curl (Dumbbell)
3
8-12 reps
2C
Decline Crunch (Weighted)
3
10-15 reps
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
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 2
1A
Squat (Barbell)
3
6-8 reps
1B
Neck Extension
3
10-15 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Bicep Curl (Cable)
3
10-12 reps
2C
Seated Calf Raise
3
15-20 reps
3A
Lat Pulldown
4
8-12 reps
3B
Shrug (Dumbbell)
4
12-15 reps
3C
French Press
4
10-12 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 3
1A
Incline Bench Press (Barbell)
3
6-12 reps
1B
Kroc Row
3
8-12 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Lateral Raise (Cable)
3
12-15 reps
2C
Russian Twist
3
15-20 reps
3A
Leg Extension
4
15-20 reps
3B
Pinwheel Curl
4
10-12 reps
3C
Neck Curl
4
10-15 reps
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
Day 4
1A
Seated Calf Raise
6
10-20 reps
1B
Neck Curl
6
10-25 reps
2A
Shrug (Dumbbell)
3
15-20 reps
2B
Tricep Extension (Cable)
3
30-50 reps
2C
Plank
3
1 mins
WHAT PEOPLE ARE SAYING(6 ratings)
Only ratings with written feedback are displayed here.
4.44 / 5
First name Last nameAge 23, Man
5 days ago
Second program I’ve tried from NH, completed this program During a cut, but the high rep ranges and simple design helped me stay on track and not lose strength while in a calorie deficit. Likely will be my dedicated split for when I’m cutting in the future, only real changes I made were more tricep and back work but in his video about this split he specifically says he made it to target other muscle groups so I won’t fault him for this
BobAge 32, Man
a month ago
Excellent programme; it helped accelerate my muscle gain and fat loss. I highly recommend.