Six Week Man of Steel Workout

The first of the summer’s big blockbuster films hit the screen this month “Man of Steel” it is the remake of Superman, starring Henry Cavill of Immortals fame.  Taking over from Brandon Routh (Superman Returns) and Christopher Reeve, Henry Cavill takes the Man of Steel’s look to a whole new level. 

In the first of the Trusts’ articles on training we have developed a six week training plan to help you on your way to developing a physique like the man of steel!  Over the six weeks you will start to build superhuman strength and size.

The routine is split over three days, day one working on legs, day two pushing exercises and day three pulling exercises.  The first exercise in each routine is for building strength, exercises 2, 3 and 4 are for hypertrophy and exercise 5 is for developing a rock hard core.      

Day 1 Legs

1. Squats

Sets 3-5, Reps 5, Rest 2mins

2. Kettlebell/Dumbbell Squat Jumps

Sets 3, Reps 8-12, Rest 60 seconds

3. Stiff Legged Deadlifts                              

Sets 3, Reps 8-12, Rest 60 seconds                         

4. Farmers Walk

Sets 3, Walk as far as you can before you have to place the weights down. Rest 2mins.

5. Hanging Leg Raises

Sets 3, Reps 5, Rest 2 mins

Day 2 Push

1. Bench Press

Sets 3-5, Reps 5, Rest 2mins

2. Incline Dumbbell Bench press

Sets 3, Reps 8-12, Rest 60 seconds

3. Dumbbell Standing Alternate Shoulder Press

Sets 3, Reps 8-12, Rest 60 seconds

4. Dips                                            

Sets 3, Reps 8-12, Rest 60 seconds               

5. Candlesticks

Sets 3, Reps 5, Rest 2 mins

Day 3 Pull

1. Deadlift

Sets 3-5, Reps 5, Rest 2mins

2. Chin Ups                                 

Sets 3, Reps 8-12, Rest 60 seconds             

3. Single Arm Row 

Sets 3, Reps 8-12, Rest 60 seconds  

4. Barbell Biceps Curls

Sets 3, Reps 8-12, Rest 60 seconds

5. Two Arm Swings

Sets 3-5, Reps 20, Rest 60 seconds

The routine follows a six week periodised training plan outlined in the table below:

Exercise 1 find a weight that makes you work for 5 repetitions, with correct technique. Technique is the key to developing strength! Do not increase the weight until you reach week 4, when the cycle starts again.

Exercises 2-4 each week the number of repetitions increases but the sets remains the same.

Exercise 5 remains 3 sets of 5 repetitions throughout the routine. The only change is on day 3 (Pull) when exercise 5 is the Two Arm Swing, this exercise follows the same sets progression as exercise 1.

If you are unsure about technique for any of the exercises ask an instructor for help!