Christopher Reeve inspired Superman III Workout

This is a novice friendly and joint friendly program designed to achieve the physique Christopher Reeve achieved for the 1983 film, which was bulkier than the first two films.

Built over a four day split and follows a single muscle group focus. Change the exercises to easy pressure on your joints if needed eg, change the barbell bicep curl to dumbbell curl etc.

Start on 8 reps and work up to 15 reps. Once 15 reps is achieved, increase the weight. Some exercise may have 20-25 reps. Rest for 60-90 seconds between sets.

You can add an optional 5th day to focus on weak areas, eg: Upper chest and biceps or lats

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Incline Chest Press (Machine)

Chest Press (Machine)

Cable Crossover

Chest Fly (Machine)

Shoulder Press (Machine)

Chest Day

Lat Pulldown

Seated Row (Cable)

Romanian Deadlift (Barbell)

Seated Row (Machine)

Shrug (Dumbbell)

Underhand Lat Pulldown

Back

Squat (Paused)

Leg Press

Standing Calf Raise

Leg Extension

Hamstring Curl

Seated Calf Raise

Leg Day

Incline Curl (Dumbbell)

Alternating Dumbbell Curl

Reverse Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Underhand Tricep Pulldown (EZ Bar)

Arms

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

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