Dr. Mike’s Superman Aesthetics Program

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.

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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

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Upright Row (Cable)

High Row

Chest, Delts, Back

Hack Squat

Good Morning

Skull Crusher (Barbell)

Bicep Curl (EZ Bar)

Legs & Arms

Pull-Up (Assisted)

Lat Pulldown

Incline Bench Press (Barbell)

Chest Fly (Cable)

Upright Row (Barbell)

Back, Chest, Delts

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Leg Press

Leg Curl

Arms & Legs

Lateral Raise (Cable)

Upright Row (Dumbbell)

Chest Supported Row (Machine)

Straight Arm Pulldown

Deficit Push Up

Delts, Back, Chest

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