# Superman Aesthetics Bodybuilding Program

Train to look like Henry Cavill by following this physique workout

## Overview

**Length**: 12 weeks  
**Days / week**: 4 days  
**Level**: Intermediate  
**Goal**: Muscle  
**Equipment**: Full Gym  
**Session length**: 60 min

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**](https://www.boostcamp.app/blogs/best-shoulder-exercises-strength-size) to [**chest**](https://www.boostcamp.app/blogs/best-chest-exercises-size) to [**traps**](https://www.boostcamp.app/blogs/mastering-trap-workouts-for-muscle-strength), creating a powerful and complete upper frame
- **Arms**: In true Superman fashion, this program emphasizes arm development, particularly big [**biceps**](https://www.boostcamp.app/blogs/4-best-bicep-exercises) 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**](https://www.boostcamp.app/blogs/bulk-or-fat) and still have some pretty substantial muscle visibility and sustainability, making the physique achievable and maintainable.

## Who it's for

- Intermediate athletes ready for a structured program
- Athletes focused on building muscle size
- Athletes who can train 4 days per week
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

## Reviews

4.21 ★★★★★★★★★☆  
30 ratings

Cassandra W.: Love that this program takes a full body approach. Not too long for each day. It appears to adequately hit each muscle weekly. Great workout plan.

Nate R.: Good use of free weight. Could use more back and targeted leg lifts.

Raj V.: Pretty good program. Solid progression, you just have to make sure you’re not egolifting.

Shpat Begolli: The feeling is that the exercises are too repetitive and not as various as they should be but still following the program so it's just OK.

## Muscle engagement

- Front: 12.9%
- Back: 11%
- Upper Back: 9.6%
- Biceps: 9.3%
- Abs: 7.4%
- Neck: 7.1%
- Chest: 6%
- Lats: 6%
- Middle Delts: 5.5%
- Forearms: 5.5%
- Quadriceps: 5.5%
- Calves: 4.9%
- Glutes: 3.3%
- Hamstrings: 3.3%
- Adductors: 0.8%
- Lower Back: 0.8%
- Rear Delts: 0.8%

## Week 1 Workouts

### Day 1 · Upper

| # | Exercise                         | Sets | Reps         |
|---|----------------------------------|------|--------------|
|1A | Bench Press (Barbell)            | 4    | 4–10 reps    |
|1B | Dumbbell Row                     | 4    | 6–12 reps    |
|2A | Overhead Press (Barbell)         | 3    | 6–10 reps    |
|2B | Bicep Curl (Dumbbell)            | 3    | 8–12 reps    |
|2C | Decline Crunch (Weighted)        | 3    | 10–15 reps   |
|3A | Chest Fly (Cable)                | 4    | 12–15 reps   |
|3B | Upright Row (Barbell)            | 4    | 10–15 reps   |
|3C | Reverse Bicep Curl (Dumbbell)    | 4    | 8–12 reps    |

### Day 2 · Lower

| # | Exercise                         | Sets | Reps         |
|---|----------------------------------|------|--------------|
|1A | Squat (Barbell)                  | 3    | 6–8 reps     |
|1B | Neck Extension                   | 3    | 10–15 reps   |
|2A | Romanian Deadlift (Barbell)      | 3    | 8–12 reps    |
|2B | Bicep Curl (Cable)               | 3    | 10–12 reps   |
|2C | Seated Calf Raise                | 3    | 15–20 reps   |
|3A | Lat Pulldown                     | 4    | 8–12 reps    |
|3B | Shrug (Dumbbell)                 | 4    | 12–15 reps   |
|3C | French Press                    | 4    | 10–12 reps   |

### Day 3 · Full Body

| # | Exercise                         | Sets | Reps         |
|---|----------------------------------|------|--------------|
|1A | Incline Bench Press (Barbell)    | 3    | 6–12 reps    |
|1B | Kroc Row                         | 3    | 8–12 reps    |
|2A | Farmer's Walk (Weighted)         | 3    | 1 rep        |
|2B | Lateral Raise (Cable)            | 3    | 12–15 reps   |
|2C | Russian Twist                    | 3    | 15–20 reps   |
|3A | Leg Extension                    | 4    | 15–20 reps   |
|3B | Pinwheel Curl                    | 4    | 10–12 reps   |
|3C | Neck Curl                        | 4    | 10–15 reps   |

### Day 4 · Accessories

| # | Exercise                         | Sets | Reps         |
|---|----------------------------------|------|--------------|
|1A | Seated Calf Raise                | 6    | 10–20 reps   |
|1B | Neck Curl                        | 6    | 10–25 reps   |
|2A | Shrug (Dumbbell)                 | 3    | 15–20 reps   |
|2B | Tricep Extension (Cable)         | 3    | 30–50 reps   |
|2C | Plank                            | 3    | 1 min        |

## Common questions

**Is Superman Aesthetics Bodybuilding Program free?**  
Yes, Superman Aesthetics Bodybuilding Program is completely free to follow on Boostcamp.

**What equipment do I need?**  
This program is built around a full gym.

**How long are the workouts?**  
Each session typically takes around 60 minutes to complete.

**How many days per week?**  
Superman Aesthetics Bodybuilding Program is structured around 4 training days per week.

**How long is the full program?**  
The program runs for 12 weeks.

**Where do I access this program?**  
It is available inside the Boostcamp app, free on iOS and Android.