Build An Superhero Physique in Six Weeks

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male
GROW MUSCLE, GET STRONGER AND LEAN-UP By the time you read this, you may have seen the new Avengers movie once or even a few times. By the looks of things (namely the physiques of the heroes in the film) muscle is back on the big screen - real life superheroes replete with well-defined muscle and brutal strength (sans the CGI Hulk of course). But wouldn’t it be nice to create your very own Avenger? Wouldn’t it be great to build a stronger, leaner and more muscled superhero body? Do you need a kick start training and eating plan to help get you there? Read on. Below are three distinct training programs and diet plans to help build strength and muscle, and then progressively get you leaner and more muscular by the end of six weeks. The beauty of the program is that it shifts gears every two weeks to keep boredom at bay and to ramp up progress for continued results. Research suggests that periodically changing up a training program is actually a good thing. It keeps the body guessing and progressing!

Day 1

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Day 2

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Barbell curl

Sets: 3x4-8

Barbell squat

Sets: 3x6-10

Leg press

Sets: 3x6-10

Romanian deadlift

Sets: 3x6-10

Seated calf raise

Sets: 3x6-10

Cable crunch

Sets: 3x10-15

Day 3 - rest day

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No exercises

Day 4

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Day 5

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Barbell curl

Sets: 3x4-8

Barbell squat

Sets: 3x6-10

Leg press

Sets: 3x6-10

Romanian deadlift

Sets: 3x6-10

Seated calf raise

Sets: 3x6-10

Cable crunch

Sets: 3x10-15

Day 6 - rest day

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No exercises

Day 7 - rest day

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No exercises