The Superman Workout Routine: Train like Kal El of New Earth!

Last updated on January 23rd, 2022 at 07:00 pm

First we saw Black Adam’s Workout Routine, and now it’s time for another look at Superman’s Workout Routine.

Let’s consider this one THE Superman Workout.

Just like Superman has different iterations in the comics, we’re going to have different iterations of some characters workout routines here.

Which only makes sense since we have tons of celebrities with different iterations as well – take Henry Cavill, AKA Superman, AKA Man of Steel, for example – we have two variations of workouts he has used for his Henry Cavill Workout Routine and Diet Plan, and then we also have a Henry Cavill Witcher Circuit Workout as well.

Now it’s time to catch Superman up to speed!

So far we’ve had our base Superman Workout Routine, and also a Superman Circuit Inspired Workout as well.

But now it’s time to step it up a notch or two!

Superman [New Earth] Stats:

Real Name: Kal El

Height: 6’3

Weight: 235 lbs.

Powers: Yes

Since this one is coming inspired by Dwayne Johnson’s tease at Superman VS. Black Adam it seems on right to compare them a bit here.

They both stand in at 6’3 and Black Adam has about 15 pounds on Superman; although Dwayne Johnson makes note that they are both in the same strength category!

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Superman Diet and Nutrition [New Earth Version]

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, 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 (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Superman Workout Routine Research [New Earth Version]

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

We all know who Superman is.

But part of the fun is going over his bio together.  So here we go.

Let’s start with a brief bio from his Wiki Fandom, which tells us:

Superman is the most powerful being on Earth, an alien immigrant named Kal-El from the planet Krypton who was raised in Smallville, Kansas, to become an American superhero. Raised with high moral ideals, he uses his incredible strength, speed, flight and various other superpowers to fight evil and to protect the innocent. In his civilian identity he is Clark Kent, a mild-mannered reporter working for the Daily Planet in Metropolis. He is a founding member of the Justice League of America and a member of the Legion of Super-Heroes in the 30th Century.

The Wiki Fandom goes on to tell us about a bit of a revised origin story as well:

In the early 2000s, Superman’s origin was mysteriously changed, with his new story as follows:

Kal-El was born on the dying planet of Krypton as the last son of the House of El, and his parents Jor-El and Lara sent him to Earth in a rocket as a baby. He grew up in Smallville, alongside his best friends Lana Lang and Lex Luthor. Lex and Clark had a falling out after Luthor Manor burned down with Lex’s father inside during an experiment to contact extra-terrestrials.

Returning to Smallville at the age of 25 after freelancing around the world as a reporter, he decided it was time to start making a difference in the world, donning the Kryptonian symbol of hope given to him by his parents as his heritage. He designed a costume after traditional Kryptonian clothing with no mask so the public could trust him and moved to Metropolis.

And assuming you’re a nerd like me, you love all this, and you can head over to the full Fandom page to read the original origin story and a TON of other information.

But for now we’re going to focus in on what will help us build out our Superman Workout Routine!

Superman’s powers and abilities are what is going to make this workout routine, but I am not kidding when I tell you that the list on his Wiki Fandom page is literally too long for me to just quote here for us.

For that reason I’ll break it down piece by piece and do my best to pick each section that’s going to really leave us with the most ideal Superman Workout possible.

Let’s start with his Kryptonian Physiology, here’s what his Wiki Fandom tells us:

Kryptonian Physiology: Superman’s cellular structure is much more dense, resilient, and biologically more effective than human tissue. He does not possess superhuman strength levels despite his enhanced cellular ability without his cellular structure charged with yellow solar energy. Without such charging, his physical capabilities are identical to a human of his height and weight who engages in regular physical activity. As an alien, he possesses several organs whose functions are not yet disclosed or understood, but are believed to be part of or the source of his bio-matrix force field and reclamation aura. Superman’s body also stores energy actively within his bio-cellular matrix as an energy pattern that is linked to his body’s electromagnetic field. This energy powers most of his electromagnetic capabilities such as flight, heat vision and other “sight”-based abilities while supplementing his physical abilities to superhuman levels. Superman has been shown to repel Darkseid’s Omega Beams with his heat vision and has been shown to handle extreme heat from the Earth’s Core.

I felt this is the most fitting to bring us into the rest of his powers that we’ll really focus on for our Superman Workout.

The powers that really stand out the most that will be the most useful for us to build around are:

• Superhuman Strength
• Superhuman Speed
• Superhuman Agility
• Superhuman Reflexes
• Superhuman Stamina

Now obviously he has a full list of other powers, but these are the ones that I feel are most effective to make note of.

This is actually what his Wiki says about some of them:

• Superhuman Strength: Superman possesses near limitless strength, though the exact limits of Superman’s strength is unknown. He is capable of lifting far in excess of one billion tons. Even being strong enough to break out of full Chrono-Suspension with just his strength. Different periods and intensities of exposure to Earth’s solar radiation can cause his strength to fluctuate over time. Superman’s known feats of strength include lifting an enormous pyramid and flying it to Mars without any strain, physically overpowering Darkseid in combat, moving Earth away from the Sun with aid of Green Lantern while Starbreaker was pushing it toward the Sun (a feat that would require quintillions tons of force), and having the strength necessary to shatter a small planet with numerous blows.  Unhealthy levels of high exposure to solar radiation can exceed Superman’s “normal” strength level.
• Superhuman Speed: He is capable of moving, reacting, running and flying at superhuman speeds. While not as fast as the Flash, Superman can still fly at speeds faster than speed of sound. He can use this power to disarm opponents, catch bullets or shrapnel and cross vast distances in seconds. Thanks to his training with the Flash. Superman has been able to use his speed very creatively when in combat and travel vast distances faster than he normally could. Superman’s speed is so great that even time manipulation has little effect on him. He can even run and catch the Flash going at the speed of light, and capable of having a causal conversation with the Flash in attoseconds.

It’s safe to say we have our work cut out for us.

This one will be similarly formatted to Black Adam’s Workout Routine that allows us to focus in on Superhuman Strength while gaining speed and agility from that work as well, and then throw in extra training for endurance on top.

With that I will also be adding in some extra agility resources because trying to catch up to the Flash is no joke of a task.

This Superman Workout will need to hit every aspect of training…!

Get ready.

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Superman Workout Routine [New Earth Version]

Training Volume:

6 days per week

Explanation:

We’re training like Superman. In our last Superman iteration we utilized strength training combined with circuit style training in order to get a well rounded routine, but in this case we’ll actually be splitting them up a bit more.  We’re going to train for strength and then add in endurance and agility on top with running/cardio and recommended agility work.

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Superman Workout [New Earth Version]: Sample Workout Schedule

Monday: Chest and Endurance Work

Tuesday: Arms and Endurance Work

Wednesday: Legs and Endurance Work

Thursday: Shoulders and Endurance Work

Friday: Back and Endurance Work

Saturday: Agility Work

Sunday: Rest Day

Superman Workout: Chest and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Bench Press

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Cable Chest Flyes

3×10

Incline Bench Press

4×12,10,8, 6

Weighted Dips

4×8

Hammer Strength Decline Press

3×12

Cardio Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Superman Workout: Arms and Endurance Work

Warm Up:

400-800m Jog

Main Lift(s):

Preacher Curls

4×12, 10, 8, 6

Seated Overhead Tricep Extension

4×12, 10, 8, 6

Accessory Work:

Reverse Grip Tricep Cable Pushdowns

3×12

Standing Alternating Dumbbell Curls

4×10 each arm

Dumbbell Skull Crushers

3×10

Cardio Work:

Bike 5-10 Miles

Superman Workout: Legs and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Back Squats

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Leg Press

3×10

Leg Press

4×12,10,8, 6

Bulgarian Split Squats

4×8 each leg

Cable Pullthroughs

3×12

Cardio Work:

Row 1600-3200 Meters

Superman Workout: Shoulders and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Overhead Press

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Seated Straight Arm Front Raises

3×10

Power Cleans

4×12,10,8, 6

Barbell Shrugs

4×8

Kettlebell Swings

3×12

Cardio Work:

Swim 800-1200m

Superman Workout: Back and Endurance Work

Warm Up:

400-800m Jog

Main Lift:

Deadlift

2×12, 10 Warm Up Sets

3×5, 8, 10 Working Sets

Accessory Work:

Wide Grip Cable Rows

3×10

Close Grip Cable Pulldowns

4×12,10,8, 6

Wide Grip Pull Ups

4×8

Hammer Strength Single Arm Pulls

3×12

Cardio Work:

Run 2-3 Miles

(Scale to Walk-Run Intervals)

Superman Workout: Agility Workout

Being that we want to be fast enough to be compared to The Flash, or potentially even race him, it seems only right we take a page out of his book and train like him.

Here’s an agility workout right from Kid Flash’s Workout Routine:

• Hill Sprints
  • Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
  • Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
• Interval Runs
  • Beginner:
    – run 50 meters
    – walk/jog 50 meters
    – run 100 meters
    – walk/jog 50 meters
    – run 150 meters
    – walk/jog 50 meters
    – run 200 meters
    – walk/jog 50 meters
    – run 250 meters
    – walk/jog 50 meters
  • Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
• Fartleks (Swedish for “speed play”) – 15 minute workout:
  • Beginner:– 1-minute run
    – 1-min walk/jog
    – 2-minute run
    – 2-minute walk/jog
    – 3-minute run
    – 2-minute walk/jog
    – 4-minute run
    – 3-minute walk/jog
    – 5-minute run
    – 3-minute walk/jog
  • Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
• Sprints – Short and Long
  • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
    • Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
    • Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
  • How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
    • Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
    • Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.

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