Uploaded February 2023 | Updated September 2026, 2 weeks ago
Superhero Aesthetics Program (novice): youtube.com/watch?v=o_x3Ij2GBXM&t=29s
Apollonian Physique Workout (intermediate): youtube.com/watch?v=SPicD3F686s&t=1098s
Kratos Training Program (novice to advanced): youtube.com/watch?v=wB-ydKSfQ5k&t=1544s
Superman Aesthetics Program:
Monday Upper:
Bench press, Dips OR Weighted push-ups 4x4-10 + DB OR Machine rows 4x6-12
BB, DB OR Machine overhead press 3/4x6-10 + DB OR EZ bar curls 3/4x8-12 + Decline sit-ups 3/4x10-15
Cable flies OR Bent arm peck deck 4x12-15 + Upright rows OR Lateral raises 4x10-15 + Reverse OR Hammer curls 4x8-12
Wednesday Lower:
BB OR Zercher squats 3x6-8 OR Belt, Hack squats or Leg press 4x6-12 + Neck extensions 4x10-15
RDLs OR Block pulls 3/4x8-12 + Behind the back cable curls 3/4x10-12 + Seated calf raises 3/4x15-20
Lat pulldowns 4x8-12 OR Weighted pull-ups 4x6-8 + DB or Upper chest shrugs 4x12-15 + French press OR Behind the head cable extension 4x10-12
Friday Full body:
Incline press OR Viking press 3/4x6-12 + Krock rows OR DB pullovers 3/4x8-12
Farmers carry 3x30m OR Trap bar deadlift 3x6-10 + Cable lateral raises OR Incline cable flies 3x12-15 + Russian twists OR Leg raises 3x15-20
LOWER BODY TWIST:
Leg extensions OR Split squats 4x15-20 + Pinwheel OR Hammer curls 4x10-12 + Neck flexions 4x10-15
UPPER BODY TWIST:
Machine OR DB chest press 4x8-12 + Pinwheel OR Hammer curls 4x10-12 + Neck flexions 4x10-15
Sunday Accessories:
Standing OR Seated calf raises 6/10x10-20 + Neck flexions AND extensions 6/10x10-25
Shrugs 3/4x15-20 + Band triceps extension 3/4x30-50 + Planks 3x1min
Low impact physical activity (hike, pick up game, light swim, biking, rower)
Superhero Aesthetics Program (novice): youtube.com/watch?v=o_x3Ij2GBXM&t=29s
Apollonian Physique Workout (intermediate): youtube.com/watch?v=SPicD3F686s&t=1098s
Kratos Training Program (novice to advanced): youtube.com/watch?v=wB-ydKSfQ5k&t=1544s
Superman Aesthetics Program:
Monday Upper:
Bench press, Dips OR Weighted push-ups 4x4-10 + DB OR Machine rows 4x6-12
BB, DB OR Machine overhead press 3/4x6-10 + DB OR EZ bar curls 3/4x8-12 + Decline sit-ups 3/4x10-15
Cable flies OR Bent arm peck deck 4x12-15 + Upright rows OR Lateral raises 4x10-15 + Reverse OR Hammer curls 4x8-12
Wednesday Lower:
BB OR Zercher squats 3x6-8 OR Belt, Hack squats or Leg press 4x6-12 + Neck extensions 4x10-15
RDLs OR Block pulls 3/4x8-12 + Behind the back cable curls 3/4x10-12 + Seated calf raises 3/4x15-20
Lat pulldowns 4x8-12 OR Weighted pull-ups 4x6-8 + DB or Upper chest shrugs 4x12-15 + French press OR Behind the head cable extension 4x10-12
Friday Full body:
Incline press OR Viking press 3/4x6-12 + Krock rows OR DB pullovers 3/4x8-12
Farmers carry 3x30m OR Trap bar deadlift 3x6-10 + Cable lateral raises OR Incline cable flies 3x12-15 + Russian twists OR Leg raises 3x15-20
LOWER BODY TWIST:
Leg extensions OR Split squats 4x15-20 + Pinwheel OR Hammer curls 4x10-12 + Neck flexions 4x10-15
UPPER BODY TWIST:
Machine OR DB chest press 4x8-12 + Pinwheel OR Hammer curls 4x10-12 + Neck flexions 4x10-15
Sunday Accessories:
Standing OR Seated calf raises 6/10x10-20 + Neck flexions AND extensions 6/10x10-25
Shrugs 3/4x15-20 + Band triceps extension 3/4x30-50 + Planks 3x1min
Low impact physical activity (hike, pick up game, light swim, biking, rower)
