Train like the last son of krypton

Character Breakdown

Coming in at 6'3" and ~235 lbs (varies by version) Superman’s physique is the gold standard of raw power and heroic proportions. Broad chest, thick traps, deep lats, and legs that look like they were carved out of steel — this isn’t beach muscle. It’s planet-saving mass.

You could say Superman’s body is a fusion of Olympic sprinter explosiveness and powerlifter thickness. Think Henry Cavill’s “Man of Steel” frame meets prime NFL linebacker. The goal here isn’t just aesthetics — it’s building the type of strength that feelsinvincible.

Nutrition

If you’re training like a Kryptonian, you’ll need to fuel that intensity

For Mass:
Eat for strength and performance. Prioritize steak, eggs, rice, potatoes, fruit, and plenty of protein. Superman doesn’t skip meals, and neither should you. 4–5 solid meals a day. Add shakes or snacks as needed — especially around workouts.

For Shredding:
Keep your heroic look tight. Cut the fluff by cleaning up carbs (stick to fruit, veg, oats, and rice) and spacing them around training. Protein stays high. Hydration, sleep, and recovery matter just as much as calories.

character background

Born Kal-El on the planet Krypton, Superman was sent to Earth as a baby and raised in Kansas as Clark Kent. Under Earth’s yellow sun, he developed powers that made him the most iconic superhero in history. Despite his strength, his true power is restraint, kindness, and a code of never backing down from what’s right.

Clark’s strength isn’t just gifted — he trains to control it. He spends time mastering combat, conditioning his body, and understanding his limits so he can always push beyond them.

Abilities and Powers

• Super Strength: Can lift buildings, aircraft carriers — you name it.

• Flight & Speed: Hypersonic travel, often shown flying faster than sound.

• Heat Vision, X-Ray Vision, Super Breath: Kryptonian extras that come in handy when lifting’s not enough.

• Near-Invulnerability: Damage bounces off — but he still trains like he’s mortal.

• Combat Training: In most versions, Superman works with fighters like Batman and Wonder Woman to sharpen his skills.

Disclaimer

You’re not absorbing solar energy or lifting the moon anytime soon — but you can build a body worthy of Earth’s greatest protector. Train with intention, lift like the world’s on your shoulders, and be the strongest version of yourself — inside and out.

5-Day SUPERMAN Workout Plan

Day 1: Fortress Pressing Power
For chest, triceps, shoulders

• Dumbbell Bench Press – 4x8

• Seated Overhead Press – 3x10

• Machine Chest Fly – 3x15

• Skull Crushers – 3x12

• Tricep Pushdown - 3x12

• Dumbbell Lateral Raises 3x15

Day 2: Kryptonian Pull Strength
For the back and biceps

• Barbell Row – 4x8

• Lat Pulldown – 3x10

• Dumbbell Shrugs – 3x12

• Rear Delt Fly – 3x15

• Concentration Curls – 3x10

• Preacher Curls – 3x15

Day 3: Legs Of Steel
Every superman needs a super foundation

• Leg Press – 4x8

• Walking Lunges – 3x10 per leg

• Leg Extension – 3x12

• Seated Leg Curl – 3x12

• Standing Calf Raises – 4x20

Day 4: Capeworthy Shoulders
For shoulders and arms

• Barbell Overhead Press 4x8

• Barbell Shrugs – 4x8

• [SUPERSET] Dumbbell Curl – 3x10

• [SUPERSET] Hammer Curl – 3x10

• Tricep Overhead Extension - 3x15

• Lateral Raises – 3x15

Day 5: Solar Engine
Because every hero needs to be fighting fit

• Treadmill Run or Row – 25–30 min

• Farmer’s Carries – 4 x 40m

• Hanging Leg Raises – 3x15

• Cable Woodchoppers – 3x15 per side

• Ab Wheel Rollouts – 3x10

• Plank + Superman Hold Superset – 3 rounds

Upgrade to the full 6-Week Superman Program for just £4.99
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