The Ultimate Workout to Look Like Superman

So, you want to look like Superman? This is the ultimate workout to help you achieve a physical appearance close to the iconic character. We must say upfront, if you don’t have the genetics, you won’t look like him – but you can train your best to have an incredible-looking upper body.

Embarking on a journey to sculpt a physique that mirrors the iconic stature of Superman is not just a flight of fancy; it’s a meticulously crafted path laid out by Dr. Mike Israetel.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

With his sharp insights and a dash of humour, Dr. Mike dismantles the conventional Hollywood workout myths and presents a strategy that promises not just any transformation, but one that aspires to the superheroic dimensions of Superman himself.

Why aim for a Superman-like physique? Dr. Mike Israetel elucidates this with a blend of earnest aspiration and lighthearted banter. He asserts, “if you look at Superman in the comics, you’re like, this motherfucker is benching at least 550 for reps on the incline,” highlighting the extraordinary physical prowess that Superman symbolises. It’s not just about brute strength; it’s about embodying an ideal, an apex of physical form that Dr. Israetel believes is attainable with the right approach.

Superman’s physique, especially as depicted in modern renditions, is the epitome of the ‘ultimate triangle shape.’ Dr. Israetel points out, “he has enormous pecs, especially his upper pecs,” a visual cue that signals unmatched power and a foundational aspect of this workout regime. It’s about prioritising certain muscle groups to achieve that iconic V-taper silhouette – broad shoulders, a commanding chest, and a sculpted back.

The Ultimate Workout to Look Like Superman

Dr. Israetel’s plan is not a one-size-fits-all but a detailed, tailored approach focusing on chest, delts, and back – the primary pillars of the Superman physique. The routine is interspersed with strategic exercises aimed at maintaining balance and symmetry, ensuring that while you aim for superheroic proportions, the essence of human anatomy is not lost.

The objective here transcends mere aesthetics. It’s about channelling the essence of Superman, a figure of strength, resilience, and moral fortitude. As Dr. Israetel puts it, it’s not just about looking like Superman; it’s about instilling a sense of confidence and capability, akin to the man of steel.

The workout itself is a meticulously structured plan that spans over five days, with each day dedicated to honing specific muscle groups to bring you closer to that Superman stature.

Day One: Chest, Delts, and Back

Begin the week with a focus on the chest, moving on to delts, and concluding with back exercises. This sequence ensures each muscle group receives the attention it deserves, with a particular emphasis on the upper pecs, a signature of Superman’s silhouette.

Chest: Two exercises are recommended, with a focus on the upper pecs to mimic Superman’s chest. While specific exercises aren’t listed, typical choices could include incline bench presses and incline dumbbell presses.
Delts: Two shoulder exercises, possibly including overhead presses and lateral raises, to build those broad, superhero-like shoulders.
Back: One back exercise to conclude, likely focusing on width and thickness, such as pull-ups or lat pulldowns.

Day Two: Legs and Arms Maintenance

While the legs and arms aren’t the primary focus, they can’t be neglected. This day ensures these parts are maintained, keeping the body proportionate and functional.

Legs: Exercises like high bar squats and high bar good mornings are suggested to maintain leg strength and size without overshadowing the upper body.
Arms: Maintenance work with exercises like dumbbell skull crushers for triceps and dumbbell curls for biceps.

Day Three: Back, Chest, and Delts

This day starts with the back, then chest, and delts, altering the order to prevent any muscle group from always being last and hence less prioritised in the workout.

Back: Start with two back exercises, emphasizing width, which is essential for the Superman look. Overhand pull-ups and assisted pull-ups are recommended.
Chest: Follow with two chest exercises, possibly including flat or decline movements to complement the incline work from day one.
Delts: Conclude with one shoulder exercise, like cable upright rows, to target the delts from a different angle.

Day Four: Arms and Legs Maintenance

A repetition of maintenance work for arms and legs, ensuring they’re not left behind in the pursuit of a heroic torso.

Arms: Begin with biceps and triceps exercises, such as cable curls and pushdowns.
Legs: Finish with leg curls and leg presses, ensuring the legs are not neglected but not the focal point of growth.

Day Five: Delts, Back, and Chest

Concluding the week, the focus shifts back to the core Superman muscle groups, this time starting with delts, moving to back, and ending with the chest.

Delts: Start with two delt exercises, focusing on building that iconic shoulder width and roundness.
Back: Follow with two back exercises, again emphasizing lat width and upper back strength.
Chest: Finish with one chest exercise, such as deficit push-ups, to round off the week’s chest work.

Days 6 and 7: Rest and Recovery

Dr. Israetel does not specify activities for days 6 and 7, which suggests these should be rest and recovery days. Rest is crucial for muscle growth, recovery, and preparing the body for the next week of training.

Program Duration

Dr. Israetel recommends running this program for 8 to 16 weeks. This duration allows for significant progress in muscle growth and strength while providing enough time to assess the effectiveness of the program and make adjustments if necessary.

The Progression

Dr. Israetel emphasises the importance of progression. Each week, you should aim to add a bit more weight, a few more reps, or an additional set, ensuring continuous growth and challenge for the muscles.

This workout regime is a comprehensive guide to achieving a physique akin to Superman’s, emphasizing the upper body’s muscular development while maintaining a balanced overall physique. Consistency, progression, and proper recovery are pivotal to the success of this workout plan.

Embarking on this workout regime is not just about chasing an aesthetic ideal; it’s about transforming oneself in pursuit of a higher, mightier version. Dr. Israetel’s plan is a testament to the power of focused, intelligent training, steering clear of Hollywood myths and anchoring itself in practical, effective fitness science.

So, as you step into this regimen, remember that it’s more than just about building muscle. It’s about cultivating the strength, discipline, and resilience that Superman embodies. With Dr. Mike Israetel’s guidance, the journey to your superheroic self is not a distant dream but a tangible, achievable reality.

To fully understand everything the ultimate workout to look like superman, with Dr. Mike israetel’s typical dark humour but insightful information, you can watch his entire video below. He digs deep into what makes a person look like Superman and why these exercises and workout will help you achieve something similar.