Last updated on November 22nd, 2021 at 04:21 pm
Are you excited?
Well you should be.
This is the dawn of a new era for Superhero Jacked. With this Superman research and workout routine we officially kick off the start of our Superhero Inspired Workout routines.
We’ve obviously had tons of superheroes, but they’ve been based around CELEB portrayals, and how they workout. Now it’s time for The Superman Workout to lead us into research driven around the actual heroes or characters.
Let’s get started…!
Superman Stats:
Height: 6’3
Weight: 235 lbs
Real Name: Kal-El
Powers: Yes
So here is the part I would normally compare heights with the rest of our celebrities, but being that this is our first character/hero routine we’ll just go ahead and skip through without the links and comparison.
What I WILL say is that we have a ton of celebs that hit that 6’3 mark and train for a physique like Superman.
Those can be found in The Workout Database if you’re interested.
Grab The Unofficial DC Comics Workout Booklet and Unleash Your Inner Superhero!
The Superman Diet and Nutrition
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
Take The DC Comics Workout Placement Quiz Now!
The Superman Workout Routine Research
Okay: Superman has a lot of freakin’ powers.
Seriously.
During the research phase for the superhero/character workout routines I want to be able to break down their abilities or powers so we know what type of training we’re going to be utilizing.
That being said, I’ll be using the official Wiki sites for the most part to get that information for us.
So, I’m going to give you a nice reference of Superman’s Powers (Pre-Crisis, AKA Silver/Bronze Age), but either way this is just to give us an idea.
DC Wiki says:
- Super Strength
- Flight
- Super Speed
- Invulnerability
- Vision
- Hearing
- Super Breath
- Mental Powers
- Super Ventriloquism
- Super Hypnotism
- Stamina
- Healing factor
And there’s a ton more, and each of these goes into their own detail….
I mean, I’m not saying he’s overpowered or anything…but….
The SHJ Academy members are also in on research and development of these routines (and you can be to if you join us), so Richie says:
Superman’s abilities are all about strength, speed and power so this workout is tailored to work on those.
And, Richie ain’t kidding. The workout is brutal!
We’ve already begun filming it for the SHJ YouTube Channel so I’ll be sure to add it here when we’re done, and I can say firsthand it’s a killer!
Let’s get to it!
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The Superman Workout
Training Volume:
4-6 days per week
Explanation:
We’re talking about Superman here. This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.
Day One: Bench Press Day
-25 min HIIT training treadmill
-Bench Press: 15, 12, 10, 8, 5, 3, 1
-Skull crushers: 3X10-super set 1
-Push Up: 3Xfailure-super set 1
-Incline Bench Press: 3X10-super set 2
-Dips: 3Xfailure-super set 2
-Kettle bell swings: 3X10-super set 3
-Rapid Alternating Step Ups: 3X20-super set 3
-Burpees: 3X10-super set 3
-3X1 min incline sprint-super set 4
-3X1 min jump rope- super set 4
-Floor Wipers: 3X20-super set 5
-Superman: 3X1 min-super set 5
-Reverse Superman: 3X1 min-super set 5
-Crunches: 3X50-super set 5
Day Two: Deadlift Day
-25 min HIIT training treadmill
-Deadlift: 15, 12, 10, 8, 5, 3, 1
-Bent Rows: 3X10-super set 1
-Pull ups: 3Xfailure-super set 1
-One Arm Dumbbell Rows: 3X10 (each)-super set 2
-Chin ups: 3Xfailure-super set 2
-Hanging Rows: 3Xfailure-super set 2
-Cleans: 3X10-super set 3
-Ball Slams: 3X20-super set 3
-Burpees: 3X10-super set 3
-3X1 min incline sprint-super set 4
-3X1 min jump rope- super set 4
-Floor Wipers: 3X20-super set 5
-Superman: 3X1 min-super set 5
-Reverse Superman: 3X1 min-super set 5
-Crunches: 3X50-super set 5
Day Three: Squat Day
-25 min HIIT training treadmill
-Squat: 15, 12, 10, 8, 5, 3, 1
-Step ups: 3X10-super set 1
-Calf Raises: 3X30-super set 1
-Front Squats: 3X10-super set 2
-Lunges: 3X30-super set 2
-Clean and Press: 3X10-super set 3
-Box Jumps: 3X10-super set 3
-Burpees: 3X10-super set 3
-3X1 min incline sprint-super set 4
-3X1 min jump rope- super set 4
-Floor Wipers: 3X20-super set 5
-Superman: 3X1 min-super set 5
-Reverse Superman: 3X1 min-super set 5
-Crunches: 3X50-super set 5
Day Four: Military Press Day
-25 min HIIT training treadmill
-Military Press: 15, 12, 10, 8, 5, 3, 1
-Shrugs: 3X10-super set 1
-Shoulder Flies: 3X10-super set 1
-Arnold Press: 3X10-super set 2
-Front Raises: 3X10-super set 2
-Snatch: 3X10-super set 3
-Ball Slams: 3X10-super set 3
-Burpees: 3X10-super set 3
-3X1 min incline sprint-super set 4
-3X1 min jump rope- super set 4
-Floor Wipers: 3X20-super set 5
-Superman: 3X1 min-super set 5
-Reverse Superman: 3X1 min-super set 5
-Crunches: 3X50-super set 5
Bonus 1-2 Days: Activity and MMA
All heroes should know how to defend themselves.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)
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