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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

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