Superman Aesthetics Bodybuilding Program
153 athletes joined
Train to look like Henry Cavill by following this physique workout
4.67
(3 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
down_app
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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(3 ratings)
Only ratings with written feedback are displayed here.
4.67/ 5
Maff W.Age 21, Man
11 days ago
0 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Been using this program for 2 years. The recovery is great.
trenbolonesandwichAge 26, Man
a month ago
0 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Haven’t tried it yet, but this is gonna be 🔥🔥