Superman Workout Week 3: Fat-Burning Routine
By Chris Davis
 | Advanced (3+ years) |
 | 71 minutes/day | 6 days/week |
 | Build Muscle, Tone Body, Fat Loss |
 | Bodyweight, Steps, 1 x Dumbbell, Barbell, 2 x Dumbbell, Flat Bench, Incline Bench, Rowing Machine, Squat Rack, Pull up bar, Machine, Dips (Parallel) Bar, Box Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday Superman Workout: Strength
Scroll to topThe Superman Monday Workout for Week 3 is a strength workout, followed by HIIT training. The wall squats, air squats and goblet squats are all part of the leg warmup. The goal is to focus on technique, posture and to get the blood flowing to your legs.
| Exercise | Sets | Reps | Rest | |
| 1.Wall Squat | 2 sets | 5 reps | 15s | |
| 2.Sit Squats | 2 sets | 10 reps | 15s | |
| 3.Goblet Squat | 2 sets | 5 reps | 60s | |
| 4.Bodyweight Walking Lunge See Exercise Notes | 2 sets | 10 reps | 15s | |
| 5.Barbell Deadlift See Exercise Notes | 4 sets | 4 reps | 120s | |
| 6.Barbell Deadlift See Exercise Notes | 3 sets | 3 reps | 120s | |
| 7.Barbell Deadlift See Exercise Notes | 5 sets | 2 reps | 120s | |
| 8.Seated Dumbbell Shoulder Press See Exercise Notes | 3 sets | 8 reps | 60s | |
| 9.One Arm Seated Arnold Press See Exercise Notes | 3 sets | 12 reps | 60s | |
| 10.Rowing, Stationary | 6 sets | 2 min | 60s | |
Day 2 - Tuesday Superman Workout: Cardio
Scroll to topThe Tuesday Superman Workout for Week 3 is a recovery workout. Cavill uses his recovery days to do a 60-minute cardio workout. These type of workouts help the body increase it’s metabolism. Choose from one of the following:
| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary See Exercise Notes | 1 set | 60 min | 60s | |
Day 3 - Wednesday Superman Workout: Barbell Power
Scroll to topFor the Wednesday Superman Workout, Cavill uses a barbell to do power training. Do all 5 exercises without ever letting go of the barbell. Rest only after you’ve done 1 set of 5 of each exercise.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 120s between rounds | ||||
| 1A.Barbell Deadlift | 5 rounds | 5 reps | 0s | |
| 1B.Barbell Clean and Press | 5 rounds | 5 reps | 0s | |
| 1C.Crossed-Arm Barbell Front Squat | 5 rounds | 5 reps | 0s | |
| 1D.Barbell Push Press | 5 rounds | 5 reps | 0s | |
| 1E.Bent Over Barbell Row | 5 rounds | 5 reps | 120s | |
| 2.Barbell Back Squat See Exercise Notes | 3 sets | 20 reps | 60s | |
Circuit #3 - 3 rounds Rest 120s between rounds | ||||
| 3A.Crossed-Arm Barbell Front Squat | 3 rounds | 12 reps | 0s | |
| 3B.Barbell Push Press | 3 rounds | 12 reps | 120s | |
| 4.Rowing, Stationary | 8 sets | 60s | 60s | |
Day 4 - Thursday Superman Workout: Cardio
Scroll to topThe Tuesday Superman Workout for Week 3 is a recovery workout. Cavill uses his recovery days to do a 60-minute cardio workout. These type of workouts help the body increase it’s metabolism. Choose from one of the following:
| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary See Exercise Notes | 1 set | 60 min | 60s | |
Day 5 - Friday Superman Workout: Strength
Scroll to topThe Friday Superman Workout focuses on strength training. Cavill, and his trainer Mark Twight, wanted to showcase Cavill’s shoulders to give him that ‘superhero’ look. Twight says:
| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary | 1 set | 10 min | 60s | |
Circuit #2 - 10 rounds Rest 60s between rounds | ||||
| 2A.Pull-up | 10 rounds | 10 reps | 0s | |
| 2B.Push-up | 10 rounds | 10 reps | 0s | |
| 2C.Machine-assisted Pull-up (open-centered bar) | 10 rounds | 10 reps | 0s | |
| 2D.Chest Dips | 10 rounds | 10 reps | 0s | |
| 2E.Crunches | 10 rounds | 10 reps | 60s | |
| 3.Barbell Push Press | 3 sets | 12-15 reps | 60s | |
| 4.V-up | 3 sets | 20-25 reps | 60s | |
Circuit #5 - 3 rounds Rest 60s between rounds | ||||
| 5A.Front Two-Dumbbell Raise | 3 rounds | 12 reps | 0s | |
| 5B.Dumbbell Lateral Raise | 3 rounds | 12 reps | 0s | |
| 5C.Rear Delt Raise | 3 rounds | 15 reps | 60s | |
Day 6 - Saturday Superman Workout: Power
Scroll to topFor the Saturday Superman Workout Week 3, Cavill uses power & endurance training. This training combines weightlifting, aerobic and compound movements. This not only helps burn fat, but also prepares Cavill for his action scenes in Man of Steel.
| Exercise | Sets | Reps | Rest | |
| 1.Front Leaning Rest | 3 sets | AMAPs | 30s | |
| 2.Walking Dumbbell Lunge See Exercise Notes | 3 sets | 20 reps | 30s | |
| 3.Box Jump | 3 sets | 20 reps | 30s | |
| 4.Barbell Clean and Press See Exercise Notes | 3 sets | 5 reps | 60s | |
| 5.Seated Dumbbell Shoulder Press | 3 sets | 25 reps | 60s | |
| 6.Man Maker | 3 sets | 60s | 60s | |
| 7.Barbell Bench Press See Exercise Notes | 3 sets | 12 reps | 90s | |
Circuit #8 - 3 rounds Rest 120s between rounds | ||||
| 8A.Pull-up | 3 rounds | AMAP reps | 0s | |
| 8B.Chest Dips | 3 rounds | 20 reps | 0s | |
| 8C.Barbell Upright Row | 3 rounds | 10 reps | 0s | |
| 8D.Front Two-Dumbbell Raise | 3 rounds | 10 reps | 120s | |
Date Created: 12/16/2019, UTC
Last Updated: 11/12/2021, UTC
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