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Henry Cavill has transformed his body, in triplicate, to appropriately portray Superman. First for Man of Steel, then Batman V. Superman, and now for Justice League (or so we hope). There is a lot of information on how he was able to achieve that. COSFLEX has consolidated all the information to helpfully help you train and like the man who plays the man of steel. |
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Week 1
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Week 2
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Week 3
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Week 4
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Weeks 5-8
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Day 1
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Day 2
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Day 3
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Day 4
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Day 5
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Day 6
Leg Day
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed.
Jog/run for 10 mins comfortably. This is your warmup. Use it to mentally focus on the upcoming workout.
Take a wide stance in front of a flat wall with toes touching the wall and feet perpendicular to the wall. Drop into a squat position until your knees touch the wall.Once they touch the wall, they no longer move. From this position, use your hands to balance against the wall as you continue to drop into a full squat. Then slowly stand back up.
Find your athletic stance by jumping in place a few times. Have your toes out and knees tracked over the toes. Lower into a seated position (squat), bringing arms in front of you. Return to standing.
Start in a squat position. Jump as high as possible and land back in the squat position. Without resting, immediately jump as high as possible again.
Step forward with your right foot and drop left knee vertically to the ground, making sure the knee makes light contact with the ground. Your right knee should not go further than the front of your toes. Keeping your body in a tight upright plank, step up and forward, bringing feet together. Repeat the movement with the left foot.
Place your hands behind your head and with your feet spread shoulder width apart, jump up and down. Try and get as much height as you possibly can. Rest 2 mins after fourth set.
Take a walking lunge position with right foot forward. Jump up and switch positions so that the left foot is now forward. Make sure your knees lightly kiss the floor with each lunge. Rest 2 mins after fourth set.
Squat so that your hands are on the ground. Kick out both feet behind you into a plank position. Perform a push-up. Come back up to the top of the push-up position. Return to the squat position in one quick motion. From the squat position, jump as high as you can. This is one Rep. Rest 2 mins after fourth set.
Cooling down is just as important as warming up. Allow your heart rate to return to normal before ending your workout.
Active Rest/Recovery
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
You'll burn some calories with some Low Intensity Steady State cardio. It may seem mindless, but focus!
Accumulate a total of 300 seconds duration holding the specified position. Either hold for 300 secs straight, or partition it into 5x60 secs intervals.
Forward Leaning Rest: Hold the up position of a pushup. Keep back straight and core tight.
Full Body
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed. Beginners may do pushup on knees until strong enough to execute properly. Do plank pull instead of pullup until pullup is possible.
Complete one set of 5 proper or release pushups, immediately followed by 10 air squats, and repeat for 5 sets.
Proper Pushup: From plank position, drop into a standard pushup until your chest touches the ground. Make sure your hips stay off the ground, creating a bridge between chest and toes. Stretch both arms out to the side. Bring arms back to pushup position, come up and return to plank.
Air Squat: Find your athletic stance by jumping in a place a few times. Have you toes out and knees tracked over the toes. Lower into a seated position, bringing arms in front of you. Return to standing.
Plank Pull: Using a horizontal bar on a regular or portable squat rack, hang with your arms straight beneath it. Place your body into a solid reverse plank and pull chest up towards the bar. Return to starting position.
This is 100 burpees total!
Pyramids are another way of distributing or partitioning the work. Complete 1 rep, briefly rest, then complete 2 reps, rest, complete 3 reps, and so on until you reach the peak rep range (10), then go back down 9 reps, then 8 reps, etc.
Treadmill or walking around.
Active Rest/REcovery
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
You'll burn some calories with some Low Intensity Steady State cardio. It may seem mindless, but it is anything but. FOCUS!
Accumulate a total of 300 seconds duration holding the specified position. Either hold for 300 secs straight, or partition it into 5x60 secs intervals.
Overhead hold: Hold either a dumbbell, a kettle bell, or something of weight over your head for the allotted time.
Sprints
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed.
Warm up well, there is a lot of running to be done today.
You are running for 10 mins. Every 1-2 mins, increase your pace. By the time you are at the 8th minute, you should be running at max output
For 1 min straight, run as fast as possible. Rest for four minutes by walking and stretching; do not sit down. Repeat five times.
Jog and walk until your heart rate settles.
Active Rest/Recovery
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
The purpose of this is for low impact movement, not that swimming or biking are any easier than running.
Using a pull up bar, grip the bar overhand and hang until you cannot anymore or you have reached your goal time.
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Day 1
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Day 2
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Day 3
-
Day 4
-
Day 5
-
Day 6
Leg Day
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed.
Jog/run for 10 mins comfortably. This is your warmup. Use it to mentally focus on the upcoming workout.
Find your athletic stance by jumping in place a few times. Have your toes out and knees tracked over the toes. Lower into a seated position (squat), bringing arms in front of you. Return to standing.
Start in a squat position. Jump as high as possible and land back in the squat position. Without resting, immediately jump as high as possible again.
Step forward with your right foot and drop left knee vertically to the ground, making sure the knee makes light contact with the ground. Your right knee should not go further than the front of your toes. Keeping your body in a tight upright plank, step up and forward, bringing feet together. Repeat the movement with the left foot.
2 sets fwd; 2 sets bwd
Split Jump: Take a walking lunge position with right foot forward. Jump up and switch positions so that the left foot is now forward. Make sure your knees lightly kiss the floor with each lunge.
"Bear Crawl: Go into a plank position or a forward leaning rest.
Legs spread about shoulder width apart. Crawl
forward like a bear. With your hips close to the
ground move the opposing limbs simultaneously
(right arm with left leg, left arm with right leg)."
Frog Hop: Place your hands behind your head and with your feet spread shoulder width apart, jump up and down. Try and get as much height as you possibly can. Rest 2 mins after fourth set.
"Bear Crawl: Go into a plank position or a forward leaning rest.
Legs spread about shoulder width apart. Crawl
forward like a bear. With your hips close to the
ground move the opposing limbs simultaneously
(right arm with left leg, left arm with right leg)."
Burpee: Squat so that your hands are on the ground. Kick out both feet behind you into a plank position. Perform a push-up. Come back up to the top of the push-up position. Return to the squat position in one quick motion. From the squat position, jump as high as you can. This is one Rep. Rest 2 mins after fourth set.
"Weighted Bear Crawl: Drop into a forward leaning rest with your hands
on the dumbbells and legs shoulder width apart.
Move one dumbbell forward. Hop your feet
forward simultaneously holding yourself in a plank
position as you move forward. Move opposite arm
forward and repeat the hop with your legs."
Use 10-25 lb DB in each hand
Cooling down is just as important as warming up. Allow your heart rate to return to normal before ending your workout.
Active Rest/Recovery
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
You'll burn some calories with some Low Intensity Steady State cardio. It may seem mindless, but focus!
Accumulate a total of 300 seconds duration holding the specified position. Either hold for 300 secs straight, or partition it into 5x60 secs intervals.
Forward Leaning Rest: Hold the up position of a pushup. Keep back straight and core tight.
Full Body
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed. Beginners may do pushup on knees until strong enough to execute properly. Do plank pull instead of pullup until pullup is possible.
Jog/run for 10 mins comfortably. This is your warmup. Use it to mentally focus on the upcoming workout.
Complete one set of 5 proper or release pushups, immediately followed by 10 air squats, and repeat for 5 sets.
Proper Pushup: From plank position, drop into a standard pushup until your chest touches the ground. Make sure your hips stay off the ground, creating a bridge between chest and toes. Stretch both arms out to the side. Bring arms back to pushup position, come up and return to plank.
Air Squat: Find your athletic stance by jumping in a place a few times. Have you toes out and knees tracked over the toes. Lower into a seated position, bringing arms in front of you. Return to standing.
Using the row machine, sprint for 30 secs, then row at an easy pace for 30 secs.
Repeat 6 times.
If no row machine, sub with any cardio machine
Using a 20" box, jump up and down as fast as possible for 30 secs.
Then, Step up on the same box for 30 secs as an active rest.
"Box Jump: Standing in front of a box that can support your weight, jump and land on top of it. Feel free to use your arms for momentum.
Once you are on top of the box, straighten your hips and knees standing proud. Carefully step down and repeat. The taller
the box, the harder the exercise."
Perform standing dumbbell push press for 30 secs.
Then, using heavier dumbbells, perform a farmer carry for 30 secs.
"Push Press: With weights in each hand, take a neutral stance. Dip down and then in
one motion drive the weights up over your head. Return to starting
position and repeat."
"Farmer Carry: With two heavy kettlebells or dumbbells, bend down and pick up the weights in
proper squat position (never pick up anything with a rounded back). Stand up. From
there, activate your shoulders with a proud chest and walk."
ACTIVE REST/RECOVERY
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
You'll burn some calories with some Low Intensity Steady State cardio. It may seem mindless, but it is anything but. FOCUS!
Accumulate a total of 300 seconds duration holding the specified position. Either hold for 300 secs straight, or partition it into 5x60 secs intervals.
Overhead hold: Hold either a dumbbell, a kettle bell, or something of weight over your head for the allotted time.
Full Body
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed.
Warm up well
Find your athletic stance by jumping in place a few times. Have your toes out and knees tracked over the toes. Lower into a seated position (squat), bringing arms in front of you. Return to standing.
Dip down and then lay on the ground with legs bent at a 45-degree angle, clasping hands behind your head.
With as little momentum as possible and keeping your feet still, bring your chest toward your knees.
Hold a tight plank position on the ground and look forward. Drop down until your chest touches the ground. Come up and return to plank.
Find your athletic stance by jumping in place a few times. Have your toes out and knees tracked over the toes. Lower into a seated position (squat), bringing arms in front of you. Return to standing.
"FLR: Get into a plank position. Push into the ground with your hands and toes, keeping
your core tight. Flex your abdominals as hard as you can. Do this for as long as you
can. Restart until you have reached the allotted amount of time."
Find your athletic stance by jumping in place a few times. Have your toes out and knees tracked over the toes. Lower into a seated position (squat), bringing arms in front of you. Return to standing.
"FLR: Get into a plank position. Push into the ground with your hands and toes, keeping
your core tight. Flex your abdominals as hard as you can. Do this for as long as you
can. Restart until you have reached the allotted amount of time."
Dip down and then lay on the ground with legs bent at a 45-degree angle, clasping hands behind your head.
With as little momentum as possible and keeping your feet still, bring your chest toward your knees.
"FLR: Get into a plank position. Push into the ground with your hands and toes, keeping
your core tight. Flex your abdominals as hard as you can. Do this for as long as you
can. Restart until you have reached the allotted amount of time."
Burpee: Squat so that your hands are on the ground. Kick out both feet behind you into a plank position. Perform a push-up. Come back up to the top of the push-up position. Return to the squat position in one quick motion. From the squat position, jump as high as you can. This is one Rep. Rest 2 mins after fourth set.
"FLR: Get into a plank position. Push into the ground with your hands and toes, keeping
your core tight. Flex your abdominals as hard as you can. Do this for as long as you
can. Restart until you have reached the allotted amount of time."
Lie on the ground with your legs bent at a 45-degree angle and feet placed firmly on the floor. From there, put your hands over your head. To execute this movement, throw your hands forward while tucking your heels into your butt, stand up keeping your hands forward. Make sure when you are in the stand-up portion to maintain an arch in the back. This ensures that you always stand up in proper squat position.
"FLR: Get into a plank position. Push into the ground with your hands and toes, keeping
your core tight. Flex your abdominals as hard as you can. Do this for as long as you
can. Restart until you have reached the allotted amount of time."
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. Return to starting position and repeat.
"FLR: Get into a plank position. Push into the ground with your hands and toes, keeping
your core tight. Flex your abdominals as hard as you can. Do this for as long as you
can. Restart until you have reached the allotted amount of time."
ACTIVE REST/RECOVERY
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
The purpose of this is for low impact movement, not that swimming or biking are any easier than running.
Using a pull up bar, grip the bar overhand and hang until you cannot anymore or you have reached your goal time.
-
Day 1
-
Day 2
-
Day 3
-
Day 4
-
Day 5
-
Day 6
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed.
Jog/run for 10 mins comfortably. This is your warmup. Use it to mentally focus on the upcoming workout.
Find your athletic stance by jumping in place a few times. Have your toes out and knees tracked over the toes. Lower into a seated position (squat), bringing arms in front of you. Return to standing.
Dip down and then lay on the ground with legs bent at a 45-degree angle, clasping hands behind your head.
With as little momentum as possible and keeping your feet still, bring your chest toward your knees.
Hold a tight plank position on the ground and look forward. Drop down until your chest touches the ground. Come up and return to plank.
Lie on the ground with your legs bent at a 45-degree angle and feet placed firmly on the floor. From there, put your hands over your head. To execute this movement, throw your hands forward while tucking your heels into your butt, stand up keeping your hands forward. Make sure when you are in the stand-up portion to maintain an arch in the back. This ensures that you always stand up in proper squat position.
Burpee: Squat so that your hands are on the ground. Kick out both feet behind you into a plank position. Perform a push-up. Come back up to the top of the push-up position. Return to the squat position in one quick motion. From the squat position, jump as high as you can. This is one Rep. Rest 2 mins after fourth set.
Find your athletic stance by jumping in place a few times. Have your toes out and knees tracked over the toes. Lower into a seated position (squat), bringing arms in front of you. Return to standing.
30 secs of work, 30 secs of rest
Rest 1 min after 4 sets are completed
Hold a tight plank position on the ground and look forward. Drop down until your chest touches the ground. Come up and return to plank.
30 secs of work, 30 secs of rest
Rest 1 min after 4 sets are completed
Dip down and then lay on the ground with legs bent at a 45-degree angle, clasping hands behind your head.
With as little momentum as possible and keeping your feet still, bring your chest toward your knees.
30 secs of work, 30 secs of rest
Rest 1 min after 4 sets are completed
Lie on the ground with your legs bent at a 45-degree angle and feet placed firmly on the floor. From there, put your hands over your head. To execute this movement, throw your hands forward while tucking your heels into your butt, stand up keeping your hands forward. Make sure when you are in the stand-up portion to maintain an arch in the back. This ensures that you always stand up in proper squat position.
30 secs of work, 30 secs of rest
Rest 1 min after 4 sets are completed
Burpee: Squat so that your hands are on the ground. Kick out both feet behind you into a plank position. Perform a push-up. Come back up to the top of the push-up position. Return to the squat position in one quick motion. From the squat position, jump as high as you can. This is one Rep. Rest 2 mins after fourth set.
30 secs of work, 30 secs of rest
Rest 1 min after 4 sets are completed
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
You'll burn some calories with some Low Intensity Steady State cardio. It may seem mindless, but focus!
Accumulate a total of 300 seconds duration holding the specified position. Either hold for 300 secs straight, or partition it into 5x60 secs intervals.
Forward Leaning Rest: Hold the up position of a pushup. Keep back straight and core tight.
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed. Beginners may do pushup on knees until strong enough to execute properly. Do plank pull instead of pullup until pullup is possible.
Jog/run for 10 mins comfortably. This is your warmup. Use it to mentally focus on the upcoming workout.
Find your athletic stance by jumping in a place a few times. Have you toes out and knees tracked over the toes. Lower into a seated position, bringing arms in front of you. Return to standing.
Hold a tight plank position on the ground and look forward. Drop down until your chest touches the ground. Come up and return to plank.
Repeat 6 times.
If no row machine, sub with any cardio machine
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. Return to starting position and repeat.
LADDER: This is a method of distributing effort in order to accumulate more total volume.
Rest as long as partner or partners take to execute their reps. If you do not have a partner, rest as long as it took you to execute the reps of the previous rung of the ladder. A 1-6 ladder of pull-ups would look like this:
1x pull-up
2x pull-up
3x pull-up
4x pull-up
5x pull-up
6x pull-up
Total: 21 pull-ups
Perform the following exercises. Do 10 of each, then 9, then 8, etc
"You need a barbell with two weights and a partner to hand it to you. Lie down on the floor with your legs bent at a
45-degree angle. Have a partner hand you the barbell with your arms outstretched. Lower the bar until the back of your
triceps touch the ground, stabilize and then push back up."
Stand with feet hip width apart, holding a weight close to your chest with your elbows touching your chest. Drop into a squat so that your elbows pass in between your knees. Use your elbows to open up your knees, then hold your knees open and relax your elbows. Return to starting position.
"Using a pull-up bar, grab the bar with an overhand grip and take a dead hang
position. Pull your body up to the bar until your elbows are behind the center
line of your body and your head is over the bar. Return to starting position and
repeat."
"Standing in front of a box that can support your weight, jump and land on top of it. Feel free to use your arms for momentum.
Once you are on top of the box, straighten your hips and knees standing proud. Carefully step down and repeat. The taller
the box, the harder the exercise."
"Using a barbell, address the bar by placing your shins against it. Lower down in
proper squat form and grasp the bar approximately six inches on the outside of
each leg. Keep your arms straight. To stand up, press your heels against the floor,
your shoulders and hips should rise at the same time. Keep the bar in contact with
your legs all the way to the top of your stance. Stand straight, finish in a tight plank.
At the top pinch your shoulder blades together."
Cooling down is just as important as warming up. Allow your heart rate to return to normal before ending your workout.
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
You'll burn some calories with some Low Intensity Steady State cardio. It may seem mindless, but it is anything but. FOCUS!
Accumulate a total of 300 seconds duration holding the specified position. Either hold for 300 secs straight, or partition it into 5x60 secs intervals.
Overhead hold: Hold either a dumbbell, a kettle bell, or something of weight over your head for the allotted time.
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed.
Warm up well
Run each 400 at a progressively faster pace. 4th interval should be all out.
Run at 10% faster than Mile pace
Cooling down is just as important as warming up. Allow your heart rate to return to normal before ending your workout.
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. Return to starting position and repeat.
The purpose of this is for low impact movement, not that swimming or biking are any easier than running.
-
Day 1
-
Day 2
-
Day 3
-
Day 4
-
Day 5
-
Day 6
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed.
Jog/run for 10 mins comfortably. This is your warmup. Use it to mentally focus on the upcoming workout.
12x without weight
10x w/two 15lb dumbbells
8x w/two 20lb dumbbells
6x w/two 25lb dumbbells
4x w/two 30lb dumbbells
Start in a neutral standing position with a dumbbellin each hand. Drop to the floor in a squat with the weights on the floor in front of you and kick legs out to a plank position. Do one push-up. Row once with weighted right hand, then once with weighted left hand. With both hands gripping weights in front of you, kick legs under you into a squat position. Stand up, bringing weights clean to the shoulders, then press overhead. Return to starting position and repeat.
Start in a neutral standing position with a dumbbellin each hand. Drop to the floor in a squat with the weights on the floor in front of you and kick legs out to a plank position. Do one push-up. Row once with weighted right hand, then once with weighted left hand. With both hands gripping weights in front of you, kick legs under you into a squat position. Stand up, bringing weights clean to the shoulders, then press overhead. Return to starting position and repeat.
Perform box jumps for 30 secs, immediately followed by 60 secs of step ups.
Standing in front of a box that can support your weight, jump and land on top of it. Feel free to use your arms for momentum. Once you are on top of the box, straighten your hips and knees standing proud. Carefully step down and repeat. The taller the box, the harder the exercise.
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
You'll burn some calories with some Low Intensity Steady State cardio. It may seem mindless, but focus!
Accumulate a total of 300 seconds duration holding the specified position. Either hold for 300 secs straight, or partition it into 5x60 secs intervals.
Forward Leaning Rest: Hold the up position of a pushup. Keep back straight and core tight.
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed. Beginners may do pushup on knees until strong enough to execute properly. Do plank pull instead of pullup until pullup is possible.
Find your athletic stance by jumping in a place a few times. Have you toes out and knees tracked over the toes. Lower into a seated position, bringing arms in front of you. Return to standing.
Hold a tight plank position on the ground and look forward. Drop down until your chest touches the ground. Come up and return to plank.
Burpee: Squat so that your hands are on the ground. Kick out both feet behind you into a plank position. Perform a push-up. Come back up to the top of the push-up position. Return to the squat position in one quick motion. From the squat position, jump as high as you can. This is one Rep. Rest 2 mins after fourth set.
Step forward with your right foot and drop left knee vertically to the ground, making sure the knee makes light contact with the ground. Your right knee should not go further than the front of your toes. Keeping your body in a tight, upright plank, step up and forward, bringing feet together. Repeat the movement with the left foot.
Work for 30 secs, rest for 30 secs.
Complete 6 sets then rest 3 mins.
Complete 4 rounds.
Place your hands behind your head and with your feet spread shoulder width apart, jump up and down. Try and get as much height as you possibly can. Rest 2 mins after fourth set.
Work for 10 secs, rest for 20.
Complete 15x
Hold a tight plank position on the ground and look forward. Drop down until your chest touches the ground. Come up and return to plank.
Cooling down is just as important as warming up. Allow your heart rate to return to normal before ending your workout.
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
You'll burn some calories with some Low Intensity Steady State cardio. It may seem mindless, but it is anything but. FOCUS!
Accumulate a total of 300 seconds duration holding the specified position. Either hold for 300 secs straight, or partition it into 5x60 secs intervals.
Overhead hold: Hold either a dumbbell, a kettle bell, or something of weight over your head for the allotted time.
The first four weeks of the plan is considered to be the preparatory phase. After completing this month of training, you may repeat the schedule or increase the difficulty by reducing rest, increasing weight, focusing on strict form, improving range of motion, or increasing speed.
Warm up well
Find your athletic stance by jumping in a place a few times. Have you toes out and knees tracked over the toes. Lower into a seated position, bringing arms in front of you. Return to standing.
Hold a tight plank position on the ground and look forward. Drop down until your chest touches the ground. Come up and return to plank.
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. Return to starting position and repeat.
Place your hands on two dumbbells on the floor in front of you and assume a forward leaning rest (plank position). Alternate bringing one knee forward and then the opposite as if you were running in place.
Each toe touch counts as 1 rep
Burpee: Squat so that your hands are on the ground. Kick out both feet behind you into a plank position. Perform a push-up. Come back up to the top of the push-up position. Return to the squat position in one quick motion. From the squat position, jump as high as you can. This is one Rep. Rest 2 mins after fourth set.
Cooling down is just as important as warming up. Allow your heart rate to return to normal before ending your workout.
Recovery days are important. You will have 2 or 3 of these types of days each week. Mental strength and focus is the toughest muscle to train. Focus on developing mental discipline during these long cardio sessions.
The purpose of this is for low impact movement, not that swimming or biking are any easier than running.
Using a pull up bar, grip the bar overhand and hang until you cannot anymore or you have reached your goal time.
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Day 1
-
Day 2
-
Day 3
-
Day 4
Complete this workout once a week for 4-8 weeks. Rest one day between sessions.
Stand with feet hip-width apart and hold the bar at shoulder width in front of your thighs. Bend your hips and knees so the bar lowers to just above your knees. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso.
As the bar reaches chest level, bend your elbows so your palms face the ceiling and catch the bar at shoulder level with your upper arms parallel to the floor. This is a hang clean.
From there, dip your knees quickly and extend them again to power the bar up overhead. As it rises, jump one foot in front of you and one foot behind, as in a lunge, to finish the lift in a staggered stance with the bar locked out overhead.
Perform as many warmup sets as you need, gradually building to the heaviest load you can handle for one rep with good form.
Repeat the following exercises in sequence one at a time.
Repeat 4 times
Stand with feet hip-width apart and bend down to grasp the bar at shoulder width. Keep your lower back flat, chest up, and eyes looking forward. Begin extending your hips to pull the bar off the floor—keep your weight on your heels and your shoulders directly over the bar as it rises.
When the bar reaches the top of your thighs, explosively extend your hips, shrug the bar, and come up onto your toes. Control the bar back to the floor.
Begin as you did the clean pull, but when you come to the explosive shrug and hip extension, continue pulling the bar up to shoulder level as described in the hang clean and jerk above. Catch the bar at your shoulders and immediately begin the front squat.
From the top of the power clean, bend your hips back and lower your body into a squat, keeping your lower back in its natural arch and your elbows raised so your upper arms are parallel to the floor. Extend your hips to come out of the squat.
Standing tall again, dip your knees and quickly extend them, using the momentum to press the bar straight overhead. Return the bar to your shoulders.Â
With the bar held at your shoulders, dip your knees and press the bar up again while splitting your stance, just as you did for the hang clean and jerk. Lock the weight out as your feet land.
Perform the front squat as described on the previous page, taking as many warmup sets as needed to reach a load that allows you only one rep with good form. Make sure you take only 10 total reps or fewer to reach your max. This will conserve energy. So you might do two reps each at about 50% and 70% of your max, and then several single-rep sets as you close in on the right load.Â
Now that you’ve determined your max front squat above, use 70–75% of it and alternate sets of front and back squats. So if you worked up to a front squat of 225 pounds, you could use 160 pounds. Perform seven reps of the front squat and then rack the bar. As soon as possible, set up for a back squat (described below), and do 13 reps with the same load. That’s one set.
Back squat: Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder-width apart and your toes turned slightly outward. Take a deep breath, bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back.
Perform once a week. Rest one day between sessions. Do the exercises in each group (marked A–C) as a circuit, completing one set of each move in sequence. For each circuit, set a timer and complete as many rounds as possible in five minutes, resting as needed. Note that Exercise 3 is a stand-alone, and then sets of 4A and 4B are alternated for 5 minutes.
Sit on the seat and strap your feet down. Set the drag on the machine to between 3 and 5, grasp the handle, and sit back so your torso is vertical. You should feel pressure on the balls of your feet while your heels are slightly raised. Drive with your legs, dropping your heels to push your body back, then row the handle to your sternum.
Stand with feet hip-width apart and bend your hips back to reach down and grasp the bar at shoulder width. Keeping your lower back flat, push through your heels as you extend your hips to lift the bar.
Pull the bar into you so your shoulders stay in front of the bar the whole time. As the bar clears your knees, focus on extending your ankles, knees, and hips at the same time. Now shrug your shoulders and pull yourself under the bar, thrusting your elbows forward. Catch the bar at shoulder level.
From there, dip your knees and explosively extend your knees and press the bar overhead.
Stand in front of a wall holding a 20-pound medicine ball with both hands at your chest. Set your feet at shoulder width with toes turned slightly out. Squat down until your hips are below your knees, keeping your lower back flat.
Explosively come up and throw the ball upward and against the wall, aiming for a spot about 10 feet up. Catch the ball as it comes down and immediately begin the next squat.
Place your foot on a box or step that’s 20 inches high while raising the opposite arm forward.
Drive your heel into the box and explosively raise your body up so you rise above the box and into the air. At the same time, swing the opposite arm forward. Catch yourself on the box on the descent and lower yourself to the floor slowly.
Stand with feet hip-width apart and bend your hips back to reach down and grasp the bar at shoulder width. Keeping your lower back flat, push through your heels as you extend your hips to lift the bar.
Pull the bar into you so your shoulders stay in front of the bar the whole time. As the bar clears your knees, focus on extending your ankles, knees, and hips at the same time. Now shrug your shoulders and pull yourself under the bar, thrusting your elbows forward. Catch the bar at shoulder level.
From there, dip your knees and explosively extend your knees and press the bar overhead.
Hold a dumbbell in each hand and stand with feet hip-width apart. Squat down, keeping your lower back flat, until the weights touch the floor. Now jump your feet back so you land in a pushup position. Reverse the motion to return to come back up and jump as high as you can.
Stand with feet outside shoulder width and bend down and place your hands on the floor.
Now shoot your legs behind you fast so you end up in the top of a pushup position
Jump your legs back up so they land to the outside of your hands.
Then jump up quickly.
Hold the bar at shoulder level.
Dip your knees to gather momentum and then extend them explosively to press the weight overhead.
Make sure your hands are just outside shoulder width. Bend your hips back until you feel a stretch in your hamstrings and then explosively extend your hips, knees, and ankles as you shrug and heave the weights to shoulder level.
From there, lower your body into a deep squat.
Perform once a week. Rest one day between sessions.
Walk to a wall and, standing a foot or so behind it, place your hands on the floor at shoulder width and spread your fingers wide. Use the momentum of reaching for the floor to help you kick your legs up to the wall so the wall stops and supports your heels. Push your palms into the floor and brace your abs.
Get into pushup position in front of a wall (facing away) and walk your feet up the wall and your hands in toward it until your torso is vertical. When your belly touches the wall, walk your feet down again.
Suspend your body from gymnastics rings, or, if that’s too difficult, use parallel bars. Lower your body until your upper arms are parallel to the floor and then press back up. Hold the top of each rep for five seconds.
Lie on a bench and grasp it behind your head. Bend your knees 90 degrees and roll your knees back toward your head, raising your body up off the bench and onto your upper back. Brace your abs and squeeze your glutes. Take a sharp breath and hold it. Lower your body until your feet touch the bench and then come back up. If you can, perform the move with your legs extended.
Lie on a bench and grasp it behind your head. Bend your knees 90 degrees and roll your knees back toward your head, raising your body up off the bench and onto your upper back. Brace your abs and squeeze your glutes. Take a sharp breath and hold it. Lower your body until your feet touch the bench and then come back up. If you can, perform the move with your legs extended.
Lie on a bench and grasp it behind your head. Bend your knees 90 degrees and roll your knees back toward your head, raising your body up off the bench and onto your upper back. Brace your abs and squeeze your glutes. Take a sharp breath and hold it. Lower your body until your feet touch the bench and then come back up. If you can, perform the move with your legs extended.
Hang from the bar and pull your shoulder blades down.
Tuck your knees to your chest and roll backward. Kick the bar, and then slowly reverse the motion. If you can, do the move with straight legs.
Perform once a week. Rest one day between sessions.
Run on a track or field. Note a spot on the track that’s 20 meters away to one side of you and one that’s 20 meters to the opposite side. Turn and run 20 meters to one marker. Stop, turn the other direction, and run all the way back till you hit the second marker. Turn around again and run back to the first marker.
Stand with feet shoulder width holding a kettlebell in one hand.
Bend your hips back and explosively extend your hips and pull the weight up in front of your body and overhead. Perform as many sets as needed to reach 100 total reps.
Hang from the bar and pull your shoulder blades down.
Tuck your knees to your chest and roll backward. Kick the bar, and then slowly reverse the motion. If you can, do the move with straight legs.
Stand with feet hip-width apart and bend your hips back to reach down and grasp the bar at shoulder width. Keeping your lower back flat, push through your heels as you extend your hips to lift the bar. Pull the bar into you so your shoulders stay in front of the bar the whole time. As the bar clears your knees, focus on extending your ankles, knees, and hips at the same time. Perform as many sets as needed until you reach 50 total reps.
Place a loaded barbell on the floor and stand to one side of it.
Jump laterally over the bar and to the other side. As soon as you touch down, jump back.
Place a low box on the floor in front of you. Stand with feet hip-width apart. Squat down, keeping your lower back flat. Now jump your feet back so you land in a pushup position. Reverse the motion to return to come back up and jump onto the box, landing softly. Step forward off the box, turn around to face it again, and repeat.
Sit on the seat and strap your feet down. Set the drag on the machine to between 3 and 5, grasp the handle, and sit back so your torso is vertical. You should feel pressure on the balls of your feet while your heels are slightly raised. Drive with your legs, dropping your heels to push your body back, then row the handle to your sternum.
The basics
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When Henry Cavill initially started training to be the Man of Steel, he was 6/1" 170lbs. His Deadlift 1RM was less than 300lbs. By the end of it, he weighed around 190lbs, with 5% body fat or less, could deadlift 435lbs, as well as push press 245lbs, back squat 365lbs, and front squat 225lbs for 10x10.
The primary aspect of this program is the amount of rest Cavill got while training prior to filming. During his initial 5 months of training, Cavill was required to sleep 9-10 hours a night in order to maximize recovery and allow his body to build muscle. The program was based upon four phases: Preparation, Bulking, Leaning Out, and Maintenance. |
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Supplement Recommendations
During his training, Cavill took LOADS of protein and meal replacement shakes in between actual meals.
In addition, he also took: -Multi Vitamins -Udo's Oil for essential fatty acids -Probiotics -Magnesium |
http://www.muscleandfitness.com/athletes-celebrities/news/man-steel-how-henry-cavill-got-superhero-shredded
http://confitdent.com/superman-workout-henry-cavill-man-of-steel/
http://www.mensfitness.com/training/workout-routines/henry-cavills-superman-workout
http://www.mirror.co.uk/3am/tv-film-news/batman-v-superman-henry-cavills-7616155
http://www.menshealth.com/fitness/henry-cavill-workout
Soldier of Steel training program by Gym Jones and National Guard