Dr. Mike’s Superman Aesthetics Program

Program Description

This plan prioritizes shape over symmetry. To emulate Superman’s iconic frame, three muscle groups take precedence: Upper Pecs: Provide depth and posture, especially visible in fitted clothing or side profiles. Lateral Delts: Expand shoulder width dramatically, creating that broad-shouldered look from every angle. Lats and Upper Back: Deliver the V-taper, a hallmark of power and aesthetic size. While arms and legs are trained, they’re purposefully deprioritized to reduce fatigue and emphasize upper body growth where it matters most. The program uses a five-day structure, rotating muscle group priority to balance recovery and intensity. This rotation ensures that each of the three target muscle groups has a chance to be trained first, when you're freshest, increasing quality volume and long-term growth potential. Exercise Selection, Sets, and Reps: Each main day includes 5 movements total. Start with 2 sets per exercise, progressing based on recovery and soreness. Add 1 rep each week until you reach the end of the rep range. Then, add 5lbs and begin again. After 4–8 weeks of progression, schedule a deload: train only twice that week, cut reps, sets, and weight by 50%, and allow fatigue to dissipate. This isn’t a general fitness plan. It’s a physique-forward hypertrophy program built to exaggerate the exact muscles that give the illusion of superhuman power. After 8–16 weeks, expect visual changes — broader shoulders, fuller chest, and back width that commands space. Repeat it with new variations or shift to another aesthetic goal, but the blueprint here remains a reliable foundation for building the kind of physique that turns heads — or at least earns a nod from Lois Lane.

Program Overview