Avengers
Source: homank76

How to Train Like your Favorite Avenger

The Hulk, Captain America or Black Panther? Find out which Superhero you are most like and learn how to train like them!

Train like the Black Panther

The black panther has a great physique, but one that is suited to a long, lean frame. There is muscle, but not the usual massive pecs and guns. This physique is perfect for ectomorphs, men who struggle to build muscle, but can easily maintain a six pack.

Training can be whatever you like really, but we’ll follow a program that helps you build some size and strength. The rep range will be between 8-12 (with some higher and lower rep exercises thrown in), with medium weights and short rest periods.

This program will be an upper/lower body split. Training legs twice per week, and upper body twice per week, with three rest days.

Day One

Bench Press 3 x 8-12

  • Cable Chest Flyes 2 x 20
  • Pull Ups 3 x 8-12 (weighted or assisted depending on your level)
  • Seated Cable Row 3 x 8-12
  • Overhead Press 3 x 8-12
  • Barbell Bicep Curls 3 x 8-12
  • Dumbbell Skull Crushers 3 x 8-12

Day Two         

  • Rest

Day Three

  • Dumbbell Goblet Squats 3 x 8-12
  • Barbell Front Squats 3 x 8-12
  • Romanian Deadlifts 3 x 8-12
  • Barbell Glute Bridges 3 x 8-12
  • Calf Raises 3 x 20

Day Four        

  • Rest

Day Five

  • Incline Bench Press 3 x 8-12
  • Bodyweight Dips 3 x 8-12 (weighted or assisted depending on your level)
  • Lat Pulldown 3 x 8-12
  • Barbell Bent Over Row 3 x 8-12
  • Rear Delt Flyes 2 x 20
  • Dumbbell Hammer Curls 3 x 8-12
  • Cable Tricep Pushdowns 3 x 8-12

Day Six

  • Rest

Day Seven

  • Leg Curls 2 x 20
  • Leg Press 3 x 8-12
  • Deadlifts 3 x 8-10
  • Walking Lunges 4 x 20
  • Abdominal Crunches 4 x 20
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