Train Like Superman

If Superman ever needed to train with weights to maintain his super strength and speed, this is how he would do it.

If you want to train like Superman, then follow these methods and constantly push yourself to train with higher levels of intensity, explosiveness and effectiveness.


Internal drive: Superman possesses a strong internal drive to excel. He would find great joy in training and overcoming progressively tougher loads. Likewise, to keep pushing yourself and consistently performing at high levels, go beyond just being motivated.

Tap into a strong internal drive. Train for a purpose, maybe for staying fit and powerful so that you can take on life with more strength – let that internal drive push you to maintain high levels of discipline in your training and diet for the long run through the good and bad days.

Clarity of purpose: Superman would have clarity of purpose for his training – his purpose obviously, to save the world from harm and evil.

The stronger your clarity of purpose and the stronger your sense of urgency – the higher the levels of consistency, intensity and focus you will have in your training. How do you develop clarity of purpose? Know why you’re training and make it compelling.

Positive vision: Superman would be a positive thinker – he would visualize achieving what he wanted and then confidently and forcefully commit to taking the actions needed to get there.

Perseverance: Superman would never give up. Superman doesn’t get discouraged even if he fails over and over again – he simply adapts and pushes forward.

He focuses all of his energy on his objective and puts massive amounts of effective action to succeed. Do the same in your training.

Committing to excellence: Superman exemplifies excellence. Superman would enjoy training and athletics because he would find that they are one of those rare pursuits that push one toward committing to excellence.


Train with intensity: Superman would train with super high levels of intensity. Likewise, your training sessions should be efficient and focused on building maximal amounts of strength, speed and endurance.

When you train with high levels of intensity you’ll be able to physically perform at higher levels of intensity in your daily life without fatiguing. Lift heavy. Take shorter rests between your sets. Perform superset exercises. For cardio, do hill sprints or 100 meter sprints.

Train with explosiveness: Superman would train explosively. During your training, increase the tempo of movement in your main lifts – squats, deadlifts, bench press, back rows, pull ups, etc.

For example, on the bench press, as you lower the weight, do it in a slow and controlled manner, pause, and then from the bottom explode it back up again.

This will develop power – the ability to fire your muscles quickly and move a weight explosively. The more power you develop the more force you can attack a weight and any movement in life with.

Train effectively: Superman would always train with highest levels of effectiveness. To maximize your training performance, develop the muscles that contribute the most to powerful performance.

These are primarily the muscles on the backside of your body – the upper and lower back, glutes and hamstrings as well as the shoulders and quadriceps on the front of the body.

The following is a sample Superman training routine to help you get started:

Day 1 (72 hour between training days):

Power cleans – 5 sets x 5 reps
Barbell squats – 5 sets x 5 reps
Incline bench press – 5 sets x 5 reps
Barbell bent over rows – 5 sets x 5 reps
Parallel bar dips – 5 sets x failure
Dumbbell back rows – 5 sets x 5 reps
Pull ups – 5 sets x failure
Cable seated rows – 5 sets x 5 reps

Day 2 (72 hours after day 1):

Romanian deadlift – 5 sets x 5 reps
Leg press – 5 sets x 8 reps
Push ups / pull ups supersets 5 sets x failure
Hamstring curls – 5 sets x 10 reps
Cable seated rows 5 sets x 6-8 reps
Cable lat pulldowns 5 sets 6-8 reps
Dumbbell shoulder press 5 sets x 6-8 reps
Dumbbell back rows 5 sets x 6-8 reps

Days 3 (72 hours after day 2):

Dumbbell lunges 5 sets x 10 reps
Barbell front squats 5 sets x 5 reps
Barbell bent over rows 5 sets x 5 reps
Dumbbell incline bench press 5 sets x 5 reps
Cable seated rows 5 sets x 6-8 reps
Overhead shoulder press 5 sets x 6-8 reps
Dumbbell back rows 5 sets x 6-8 reps
Pull ups 5 sets x failure

Things to keep in mind when training like Superman:

Listen to your body: Training like Superman entails lifting heavy weights with high levels of intensity. Core movements such as power cleans, deadlifts and squats tax the muscles and nervous system more. So, get in tune with your body, monitor how you feel and give your body more rest if that you feel you need to.

Sleep: Get sufficient amounts of sleep. If you don’t get enough sleep, your body will have a hard time recovering from the physical stress of high intensity training. This could lead to exhaustion and it increases the risk of injury.

Diet: It’s crucial to get high enough protein, essential fats and complex carbs to fuel this Superman type training .

Actively and consciously optimize your mindset, training and nutrition and you will perform at your highest levels and become your own Superman.