Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

709 athletes joined

Train to look like Henry Cavill by following this physique workout

4.20

(10 ratings)

PROGRAM DESCRIPTION

Boostcamp is excited to partner with Natural Hypertrophy to bring this free program to Boostcamp.

Welcome to the new bodybuilding program to help you build an aesthetic physique like Henry Cavill's Superman. This program debunks the myth that such a physique is unattainable without lucky genetics or enhancements. Of course, you'll need to be dedicated to your training like henry Cavill in preparing for this role, but you can also achieve this physique with hard work and focus.

Focus area of this program:

Shoulder & Upper Chest: The visual impact starts here, with exercises programmed to bulk up from the delts to chest to traps, creating a powerful upper frame
Arms: In true Superman fashiopn, this program emphasizes arm development, particularly big biceps to complement the upper torso
Abs: Core strength and definition is critical, with this program adding in dedicated ab exercises to sculpt a heroic midsection

Program Structure:

4-days per week:
Monday - Upper
Wednesday - Lower
Friday - Full Body
Sunday - Accessories

This program allows for a realistic approach to body composition: emulating Cavill's 'bear mode'. You can maintain a slightly higher body fat percentage for substantial muscle visibility and sustainability, making the physique achievable and maintainable.

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
60 minutes

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 1

Bench Press (Barbell)

4-10 reps

Dumbbell Row

6-12 reps

Overhead Press (Barbell)

6-10 reps

Bicep Curl (Dumbbell)

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Chest Fly (Cable)

12-15 reps

Upright Row (Barbell)

10-15 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 2

Squat (Barbell)

6-8 reps

Neck Extension

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (Cable)

10-12 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

8-12 reps

Shrug (Dumbbell)

12-15 reps

French Press

10-12 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 3

Incline Bench Press (Barbell)

6-12 reps

Kroc Row

8-12 reps

Farmer's Walk (Weighted)

1 reps

Lateral Raise (Cable)

12-15 reps

Russian Twist

15-20 reps

Leg Extension

15-20 reps

Pinwheel Curl

10-12 reps

Neck Curl

10-15 reps

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

Day 4

Seated Calf Raise

10-20 reps

Neck Curl

10-25 reps

Shrug (Dumbbell)

15-20 reps

Tricep Extension (Cable)

30-50 reps

Plank

1 mins

WHAT PEOPLE ARE SAYING(10 ratings)

Only ratings with written feedback are displayed here.

4.20 / 5

Suryakant K.Man

13 days ago

1 week complete

7 years of prior experience

Less than expected strength gains

Less than expected muscle gains

No modifications

WARNING: I cannot stress enough how dangerous this program can be if not done correctly. It includes neck curls, which can be incredibly risky. If you’ve never done neck curls before, do not attempt them without professional supervision. I made the mistake of doing them without guidance and pinched my C5 nerve, leaving my left arm completely paralyzed. Now, I’m facing at least six months without weight training, and all my hard-earned gains will be gone. Don’t risk it—this could happen to you.

Matt R.Man

15 days ago

11 weeks complete

5 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Well balanced for gains and recovery - really enjoyed this

Show All Reviews