Superhero Workout Plan: 12-Week Routine
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ScribdTranslationsSuperhero Workout Plan: 12-Week Routine
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ScribdTranslationsSUPERHERO TRAINING ROUTINE – PART 1
The routine lasts a total of 12 weeks and is divided into three different phases (4 weeks each), we leave you today.
the first part of superhero training and in the coming weeks you will have the following phases in new
articles.
SUPERHERO TRAINING PHASE 1: WEEKS 1, 2, 3, AND 4
Monday: Shoulders / Trapezius
A: Seated Dumbbell Press. 4×6-8
Chin up. 3×10-12
B2: Elevaciones laterales sentado. 3×10-12
C: Press Arnold. 3×8-10
D: Lateral raises. 1×100 (resting if necessary)
E: Power shrinks with bar. 5×5
Tuesday: Quadriceps / Hamstrings / Biceps / Triceps
A1: Squats. 1×15, 1×12, 1×8, 1×20
A2: Peso Muerto Rumano. 1×12, 1×10, 1×8, 1×15
B1: Curl con barra. 3×6-8
B2: Declined press with close grip. 3×6-8
C1: Curl preacher. 3×10-12
C2: Decline dumbbell extensions. 3×10-12
D1: Curl Martillo. 3×12-15
D2: Extensiones de tríceps con cable. 3×12-15
Thursday: Trapezius / Shoulders
A: Bar curls. 4×6-8
B1: Encogimientos detrás de la espalda en maquina Smith (multipower). 3×10-12
B2: Chin up. 3×10-12
C: trapeze on calf machine. 3×8-10
D: Rear deltoids on machine. 1×100
E: Military Press. 5×5
Saturday Chest / Back
Incline bench press. 3×6-8
A2: Remo con barra. 3×6-8
B1: Press de pecho con mancuernas. 3×10-12
B2: Chest pulls. 3×10-12
Decline press. 3×12-15
Seated row. 3×12-15
Abdominal work
Abdominal work is performed after each training day alternating between these two (being 4 days
weekly, the distribution would be A-B-A-B):
Abdominal Training A
A1: Crunch with kneeling cable. 3×12-15
A2: Crunch with machine. 3×6-8
A3 Crunch on the Swiss ball. 3x max.
Abdominal Training B
A1: Eagle sit-up. 3 x max
A2: Russian Twists on Roman Chair. 3×12-15
A3: High Pulley woodchop. 3×12-15
SUPERHERO TRAINING ROUTINE - PART 2
SUPERHERO TRAINING PHASE 2: WEEKS 5, 6, 7, AND 8
Monday: Chest / Biceps
Inclined press. 4×6-8
B1: Incline dumbbell press. 3×10-12
B2: Openings with inclined cable. 3×10-12
C: Low pulley crossover. 3×8-10
Bench press. 1×100 (rest if necessary)
E: Bar curl. 5×5
Tuesday: Quadriceps / Hamstrings
A1: Sentadilla. 1×15, 1×12, 1×8, 1×20
A2: Romanian Deadlift. 1×12, 1×10, 1×8, 1×15
B1: Press. 3×10-12
B2: Femoral curl. 3×10-12
C: Femoral Curl. 1×100
Thursday: Biceps / Upper Chest
A: Barbell curl. 4×6-8
B1: Inverse curl. 3×10-12
B2: Hammer curl. 3×10-12
C: Curl on machine 2/1 (lift with 2 arms, lower in 5 seconds with 1) 3×5-6 per side
D: Curl preacher. 1×100
E: High inclined press with dumbbells. 5×5
Saturday Back / Triceps
A1: Remo con barra. 3×6-8
A2: Inverted row. 3 x max
B1: Dominadas supinas con peso (Chin ups). 3×6-8
B2: Jalones al pecho. 3×10-12
C1: Extensión de tríceps Declinado (barra EZ). 5×6-8
C2: Triceps extension with rope. 5×12-15
Abdominal work
As in the first part, two types of diverse routines are combined, making day A and another day B.
Abdominal Training A
A1: Crunch with kneeling cable 3×12-15
A2: Crunch with machine. 3×6-8
A3: Crunch on a Swiss ball. 3x max
Abdominal Training B
A1: Eagle sit-up. 3 x max
A2: Russian Twists on Roman Chair. 3×12-15
A3: High Pulley woodchop. 3×12-15
SUPERHERO TRAINING ROUTINE - PART 3
SUPERHERO TRAINING PHASE 3: WEEKS 9, 10, 11, AND 12
Lunes: Cuadriceps / Femorales
A: Squats. 1×10, 1×8, 1×6, 1×8, 1×10
B1: Press. 3×10-12
B2: Extensions. 3×10-12
C: Romanian Deadlift. 1×10, 1×8, 1×6, 1×8, 1×10
Tuesday: Shoulder / Back
A1: Remo al mentón. 1×10, 1×8, 1×6, 1×8, 1×10
A2: Seated lateral raises. 4×12-12
B: Lateral raises with cable. 3×15-20 per arm
C1: Remo con barra. 1×10, 1×8, 1×6, 1×8, 1×10
C2: Jalones al pecho. 1×10, 1×8, 1×6, 1×8, 1×10
E: Haney Shrugs. 3×12-15
Thursday: Biceps / Triceps
A1: Curl preacher. 4×8-10
Alternate curl. 4×10-12
A3: Reverse curl with bar. 4×12-15
B1: Close grip bench press. 4×8-10
B2: Extensión de tríceps acostado. 4×10-12
B3: Extensión de tríceps con cuerda. 4×12-15
Saturday: Chest / Shoulder
A1: Press declinado con mancuernas. 3×8-10 A2. Fondos 3x max.
A3: Cable crossover. 3×12-15
B1: Press con mancuernas sentado. 4×8-10
B2: Lateral raises of the foot. 4×10-12
B3: Front Raises. 4×12-15
Abdominal Work
As in the previous phases, we work on the abs after each training day alternating between
A and B.
Abdominal Training A
A1: Crunch with kneeling cable. 3×12-15
A2: Crunch with machine. 3×6-8
A3: Crunch on a Swiss ball. 3x max.
Abdominal training B
A1: Eagle sit-up. 3 x max
A2: Russian twists on Roman chair. 3×12-15
A3: High Pulley woodchop. 3×12-15
Common questions
Powered by AITo enhance both muscular hypertrophy and endurance, the superhero training routine employs a combination of varied repetition ranges, such as low-to-moderate reps (6-12) for hypertrophy, and high-repetition sets (100 reps nominally) for endurance. The inclusion of compound movements also facilitates the engagement of multiple muscle groups, which supports hypertrophy through muscular stress. The simultaneous application of lower-repetition compound exercises with high-repetition sets ensures that both fast-twitch and slow-twitch muscle fibers are worked, aiding in building size and sustaining performance .
The superhero training routine enhances compound lifts by incorporating them frequently across various phases with incremental changes in volume and intensity. For squats and bench presses, the routine adjusts reps and intensity through varying setups (e.g., different squat and press variations). Additionally, including these lifts in differing contexts (e.g., partnered with accessory work for specific muscle groups) aids in neural adaptation and technical proficiency, fostering continual improvement in these key lifts .
The superhero training routine emphasizes balanced muscular development by ensuring that all major muscle groups are targeted on a rotating basis throughout the week. Each session focuses on specific regions, such as shoulders, trapezius, chest, back, and legs, complemented by consistent abdominal training. This strategic division of focus avoids overemphasis on particular muscle groups, thereby promoting symmetrical and optimal muscle development .
Periodized training phases address the principle of progressive overload by systematically increasing the intensity, volume, or variation of exercises over the 12-week period. Periodization allows for gradual adaptation, utilizing different exercises and set/rep schemes in each phase to progressively challenge the muscles. This method of planned variation prevents stagnation and ensures continuous muscle growth and strength gains, aligning with progressive overload's central aim to continuously extend muscular exertion thresholds .
The inclusion of high-repetition sets, such as 1x100 with rest if necessary (as seen in exercises like lateral raises and bench press), allows the body to adapt to high-intensity without exceeding the limits of fatigue. This strategic inclusion supports muscle endurance and helps in recovery by emphasizing muscular endurance under fatigued conditions. This approach enhances resilience and ensures each session can be completed at the targeted intensity without overtraining .
The first phase of the superhero training routine focuses on building foundational strength and endurance. It includes targeted workouts with specific exercises for different muscle groups on different days: shoulders and trapezius on Monday, leg muscles and arms on Tuesday, trapezius and shoulders on Thursday, and chest and back on Saturday, with dedicated abdominal training after each session. This phase utilizes a variety of lifts and presses, which contributes to improved muscular endurance and strength by encouraging muscle growth and stability across multiple muscle groups .
Pairing exercises like "A1: Inclined press" and "A2: Remo con barra" optimizes results through the practice of supersetting, which involves completing one set of each exercise without rest in between. This maximizes workout intensity by engaging opposing muscle groups sequentially, thereby improving symmetry and fostering balanced muscular development. Supersets enhance workout efficiency by increasing the cardiovascular element and reducing overall workout time while still achieving high muscle fatigue and stimulation .
Integrating abdominal work in every training session is intended to enhance core strength and stability, which are essential for supporting overall body performance, injury prevention, and balance. The consistent focus on core exercises like crunches, sit-ups, and woodchops aligns with the fitness goals of the superhero training routine by complementing the other muscle-targeting exercises, promoting more balanced and functional muscular development .
The superhero training routine uses periodization by divided the regimen into three distinct phases, each lasting four weeks, and introducing new exercises or variations in each phase. For instance, while the first phase incorporates exercises such as seated dumbbell presses and bar curls, the subsequent phases introduce variations like barbell curls and Romanian deadlifts. This gradual change in exercises and intensities ensures continued muscle adaptation and prevents becoming accustomed to a single routine, which reduces the likelihood of a plateau in muscle development .
Haney shrugs, incorporated in phase three, specifically target the trapezius muscles, a key component of shoulder development. By involving the movement of the shoulders in an upwards and backwards direction with a controlled motion, these exercises enhance the development of the upper shoulder muscles. This contributes to creating the breadth and definition associated with powerful shoulder physiques and are strategically placed within the routine to complement other upper body exercises .