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    The Avengers Workout: Build A Superhero Physique in Six Weeks

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    efidjoza
    This document outlines a 6-week workout program to build a superhero physique. It includes 3 phases of training with multiple exercises each day focused on building muscle for the upper body, lower body, and core. The workouts provide sets, reps, and rest periods for each exercise.

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    The Avengers Workout: Build A Superhero Physique in Six Weeks

    Uploaded by

    efidjoza
    123 views1 page
    This document outlines a 6-week workout program to build a superhero physique. It includes 3 phases of training with multiple exercises each day focused on building muscle for the upper body, lower body, and core. The workouts provide sets, reps, and rest periods for each exercise.

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    Original Title

    Avengers

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    This document outlines a 6-week workout program to build a superhero physique. It includes 3 phases of training with multiple exercises each day focused on building muscle for the upper body, lower body, and core. The workouts provide sets, reps, and rest periods for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    123 views1 page

    The Avengers Workout: Build A Superhero Physique in Six Weeks

    Uploaded by

    efidjoza
    This document outlines a 6-week workout program to build a superhero physique. It includes 3 phases of training with multiple exercises each day focused on building muscle for the upper body, lower body, and core. The workouts provide sets, reps, and rest periods for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT ®

    Store Workouts Diet Plans Expert Guides Videos Tools

    THE AVENGERS WORKOUT: BUILD A


    SUPERHERO PHYSIQUE IN SIX WEEKS
    You’ve seen the Avengers movie, now get the
    physique. This 6 week plan includes workouts Main Goal: Build Muscle Time Per Workout: 60-75 Mins
    and diet plans designed to turn you into a Training Level: Intermediate Equipment: Barbell, Bodyweight,
    superhero.
    Program Duration: 6 Weeks Dumbbells, Machines
    Link to Workout: https://www.muscleandstrength.com/work- Days Per Week: 4 Days Author: Brad Borland
    outs/superhero-workout-build-avengers-physique-6-weeks

    PHASE 1 TRAINING
    Day 1
    Exercise Warm Up Working Sets Rest

    Incline Barbell Bench Press 2 x 10 - 15 3x4-8 2 min

    Barbell Bench Press 3x4-8 2 min

    Bent Over Barbell Row 2 x 10 - 15 3x4-8 2 min

    Medium Grip Pull Up 3x4-8 2 min

    Smith Overhead Press 1 x 10 3x4-8 2 min

    Wide Grip Upright Row 3x4-8 2 min

    Hanging Leg Raise 3 x 10 - 15 1 min

    Floor Crunch 3 x 10 - 15 1 min

    Day 2
    Exercise Warm Up Working Sets Rest

    Barbell Curl 1 x 10 - 15 3x4-8 2 min

    Close Grip Bench Press 1 x 10 - 15 3x4-8 2 min

    Squat 2 x 10 - 15 3 x 6 - 10 3 min

    Leg Press 3 x 6 - 10 2 min

    Romanian Deadlift 1 x 10 - 15 3 x 6 - 10 2 min

    Seated Calf Raise 1 x 10 - 15 3 x 6 - 10 2 min

    Incline Sit Up 3 x 10 - 15 1 min

    PHASE 2 TRAINING
    Day 1
    Exercise Warm Up Working Sets Rest

    Incline Dumbbell Bench Press 2 x 10 - 15 4 x 8 - 12 90 sec

    Dumbbell Bench Press 3 x 8 - 12 90 sec

    Wide Grip Pull Up 1 x 10 4 x 8 - 12 90 sec

    Dumbbell Row 3 x 8 - 12 90 sec

    Side Lateral Raise 1 x 10 - 15 4 x 8 - 12 90 sec

    Seated Dumbbell Press 3 x 8 - 12 90 sec

    Incline Crunches 3 x 15 - 20 45 sec

    Hanging Knee Raise 3 x 15 - 20 45 sec

    Day 2
    Exercise Warm Up Working Sets Rest

    Dumbbell Curl 1 x 10 - 15 4x4-8 90 sec

    Skullcrushers 1 x 10 - 15 4x4-8 90 sec

    Single Leg Press 2 x 10 - 15 3 x 6 - 10 90 sec

    Squat 3 x 6 -10 2 min

    Leg Curl 1 x 10 - 15 3 x 6 - 10 90 sec

    Standing Calf Raise 1 x 10 - 15 3 x 6 - 10 90 sec

    Hanging Leg Raise 3 x 15 - 20 45 sec

    PHASE 3 TRAINING
    Day 1
    Exercise Warm Up Working Sets Rest

    Superset

    Dumbbell Bench Press 1 min between


    2 x 10 - 15 3 x 10 - 15
    Two Arm Dumbbell Row supersets

    Superset

    Incline Dumbbell Fly 1 min between


    3 x 10 - 15
    Close Grip Pull Up supersets

    Superset

    Incline Machine Chest Press 1 min between


    3 x 10 - 15
    Machine Row supersets

    Superset

    Dumbbell Front Raise 1 min between


    1 x 10 - 15 3 x 10 - 15
    Dumbbell Side Lateral supersets

    Superset

    Hanging Leg Raise 30 sec between


    4 x 15 - 20
    Incline Sit Up supersets

    Day 2
    Exercise Warm Up Working Sets Rest

    Superset

    Incline Dumbbell Curl 1 min between


    1 x 10 - 15 4 x 10 - 15
    Overhead Dumbbell Tricep Extension supersets

    Superset

    Smith Machine Squat 1 min between


    2 x 10 - 15 3 x 10 - 15
    Dumbbell Romanian Deadlift supersets

    Superset

    Leg Extension 1 min between


    3 x 10 - 15
    Seated Leg Curl supersets

    Single Leg Calf Raise 1 x 10 - 15 3 x 10 - 15 30 sec

    Floor Crunch 4 x 15 - 20 30 sec

    MUSCLEANDSTRENGTH.COM

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