Day 3. Recovery

Give your body a full day of rest. No training.

Day 4. Full Body Pushes

Focus of set: to Build Muscle

A1. Leg Curls – 8 reps. 4 second cadence.

A2. Hack Squat – 12 reps. 3 second cadence.

A3. Leg Press – 20 reps. no cadence.

Rest: 60 seconds. Repeat Set 3x

Focus of the set: to Improve Power & Athleticism

B1. Push Press – 6 reps

B2. Feet Elevated Push-ups – failure

Rest: 60 seconds. Repeat Set 3x

Focus of the set: to Build Muscle

C1. Lateral Raise – 12 reps. 4 second cadence.

C2. Rear Delt Raise – 15 reps. no cadence.

C3. Inclined Dumbbell Prss – 12 reps. 4 second cadence.

Rest: 60 seconds. Repeat Set 3x

Focus of the set: to Improve Power & Athleticism

B1. Single Arm Dumbbell Floor Press – 6 reps

B2. Dips – failure

Rest: 120 seconds. Repeat Set 3x

Finisher

50 Burpees (done as fast as possible)

Day 5. Full Body Pulls.

Focus of set: to Build Muscle

A1. Pull-ups – 8 reps. 4 second cadence.

A2. Seated Cable Row Row – 12 reps. 3 second cadence.

A3. Barbell Curl – 30 reps. no cadence.

Rest: 60 seconds. Repeat Set 3x

Focus of the set: to Improve Power & Athleticism

B1. Power Clean – 6 reps

B2. Knuckle Push-ups – failure

Rest: 60 seconds. Repeat Set 3x

Focus of the set: to Build Muscle

C1. RDLs – 12 reps. 4 second cadence.

C2. Single Arm Bent Over Row – 15 reps. no cadence.

C3. Hamstring Curl – 12 reps. 4 second cadence.

Rest: 60 seconds. Repeat Set 3x

Focus of the set: to Improve Power & Athleticism

B1. Snatch – 6 reps

B2. Inverted Row – failure

Rest: 60 seconds. Repeat Set 3x

Finisher

Cleans – Reps: 12, 10, 8, 6, 4, 2 (done as fast as possible) – rest, 20 seconds between each set.

Day 6. Athletic Day.

A1. Sledgehammer Slams – 50 reps

A2. Power Cleans – 10 reps

Rest: 60 seconds. Repeat Set 3x

B1. Box Jumps – 6 reps

B2. Clap Push-ups – failure

Rest: 60 seconds. Repeat Set 3x

C1. Weighted Squat Jump – 12 reps.

C2. Clap Dips – 15 reps.

Rest: 60 seconds. Repeat Set 3x

B1. Snatch – 6 reps

B2. Chin-ups – failure

Rest: 60 seconds. Repeat Set 3x

Day 7. Active Recovery.

Play a sport or do something active, but don’t train. Allow your body the time to recover it needs so you can come back Monday and have a Legendary workout.

The Man of Steel Workout

We all want to be a Man of Steel in our own right. We want to be at our apex physically, to have a body that is healthy and strong. One that is resistant, that doesn’t get sick. Every man wants a body that can save the damsel in distress, the child from a burning building, or pry a car door open to save a life. The only way to mold steel is to melt it with fire. The only way to build an iron body, is to put it through similar harsh conditions; to forge it in pain.

The Man of Steel workout isn’t for the feint of heart. It’s tough. It will be painful (in a good way). If you work hard, push for one more rep, suffer through the pain of one more unbearable set, you can build the body you’ve at least dreamt of once in your life. You can build a body befitting of the moniker, Man of Steel.