Captain America And Superman Workouts

Look like Captain America


Who does not want a body like a superhero? You can now give your muscle building workout a twist with these superhero inspired routines and make it more fun. These techniques can make a person perform the ordinary workout sessions into extra ordinary ones with the feel of heroic touch in it. Here are two important training regimes of  Superman and captain america workout which you may follow to get an amazing physique.

The man of steel workout

A person can now get the physique of steel by following that special man of steel Superman workout. Henry Cavill has rocked his workout regime again and there are many of you who would love to have that as your summer physique. When it comes to the heroic physique of superman, you need to have a wide back, big broad shoulders and a full or chiselled chest.

The four day Superman workout

These are the following exercises one needs to do in order to achieve that body:

Monday (Strength and upper body):

  • Flat dumbbell press- 4 sets/ 5 reps
  • Incline dumbbell press- 4 sets/ 5 reps
  • Dumbbell row- 4 sets/ 5 reps
  • Weighted pull up- 4 sets/ 5 reps

Tuesday (Strength and Lower body):

  • Front squat- 5 sets/ 5 reps
  • Front lunges- 4 sets/ 8 reps
  • Dead lift- 5 sets/ 5 reps
  • Calf raise- 5 sets/ 12 reps

Wednesday (Rest)

Thursday (Hypertrophy and chest and back):

  • Cable crossover- 4 sets/ 10 reps
  • Weighted chin ups- 4 sets/ 10 reps
  • Incline dumbbell press- 4 sets/ 10 reps
  • Seated cable row- 4 sets/ 10 reps

Friday (Hypertrophy and shoulder and arms):

  • Side lateral raise- 5 sets/ 10-12 reps
  • Seated dumbbell press- 5 sets/ 8-10 reps
  • Bicep curl variation- 6 sets/ 10-12 reps
  • Triceps curl variation- 6 sets/ 10-12 reps
  • Front lateral raises- 5 sets/ 10-12 reps

Saturday and Sunday (Rest)


The Captain America workout

Who does not want a muscular body like Captain America? Chris Evans did a really good job in getting that amazing body and you can get that too if you can follow his exact fitness regime. If you are fat, you need to lose the fat first and then start this program, and if you are a skinny guy, start now and build your muscles. The best part about the Captain America’s body is the V taper where the back tapers down into the waist in V shape.

The winter soldier workout

If you want to gain muscle, just like a superhero, you can focus on this four day workout training practice and you can see the result in a few months.

Monday (Back):

  • 1 arm dumbbell row- 2 sets / 6 reps
  • Weighted pull ups- 4 sets/ 6 reps
  • Cable row- 3 sets/ 8 reps
  • Cable crunches- 4 sets/ 10 reps

Tuesday (Chest):

  • Incline press- 4 sets/ 6 reps
  • Dumbbell bench press- 3 sets/ 8 reps
  • Face pulls- 4 sets/ 10 reps
  • Cable crossover- 2 sets/ 10 reps

Wednesday (Rest day)

Thursday (Lower body):

  • Lunges- 2 sets/ 8 reps
  • Deadlift- 3 sets/ 6 reps
  • Leg press- 3 sets/ 10 reps
  • Calf raise- 5 sets/ 10 reps
  • Hyperextension- 3 sets/ 10 reps

Friday (Upper Body):

  • Side and rear delt raises- 2 sets/ 10 reps
  • Cable crossover- 3 sets/ 10 reps
  • Seated dumbbell press- 3 sets/ 8 reps
  • Weighted pull ups- 3 sets/ 6 reps
  • Barbell curl- 4 sets/ 10 reps

Saturday and Sunday: Rest day, or some soft tissue work.


These are the basic Captain America and henry cavill superman workout which can give you a body like these great superheroes. Apart from the training, you also need to focus on your diet and cut down all the bad foods. All you need to build a great body is focus, determination and extreme hard work.


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