Superhero Squad
Cam Matsumura
Bodybuilding, Strength & Conditioning, Endurance, General Fitness, Functional Fitness, WeightliftingThe Superhero Squad training program is designed to help you look, feel, and perform like a real-life superhero. You’ll get fresh weekly programming that blends strength training, bodybuilding, athleticism, and endurance into one complete plan.
Each week combines a mix weight training, speed work, and conditioning to develop a superhero physique that doesn’t just look strong, but moves with power and endurance. You’ll get bigger and stronger, improve agility and explosiveness, and build the stamina to handle whatever challenges come your way.
The programming reflects the exact style of training I do myself, so you’ll always have workouts that are tested, effective, and designed to push you toward superhero-level fitness. While this is an advanced program, it can be scaled down to fit any level—whether you’re an experienced lifter or just getting started in the gym.
No matter if your goal is to look the part, move with speed and power, or build all-around athleticism, this program is designed to help you look good and become the most athletic version of yourself.
A
Box Jump
3 x 4
B
Back Squat
4 x 6
C
RDL
3 x 6
D
DB Bulgarian Split Squat
3 x 8
E
Seated Box Jump
3 x 4
F
Calf Raise
3 x 15
G
Hanging Leg Raise
3 x 10
H
DB Side Bend
3 x 10
A
Barbell Incline Bench Press
4 x 6
B
DB Bench Press
3 x 10
C
Pec Deck Fly
4 x 12
D1
Wide Incline Push Up
3 x 10
D2
Push Ups
3 x 10
D3
Decline Push Up
3 x 10
Prep
A
Dynamic Warm-Up (Running)
B
3 Mile Run
For Completion
A
Weighted Pull Ups
6, 6, 6, 6, MAX
B
Underhand Bent Over Row
10, 10, 10, MAX
C
Seated Machine Row
4 x 12
D
Neutral Grip Lat Pulldown
3 x 12
E1
Ab Wheel
3 x 10
E2
Suitcase Carry
3 x 30
Prep
A
Dynamic Warm-Up (Running)
B
40 Yard Sprint
6 x 40
A
Active Recovery
For Completion
A1
EZ Bar Curl
4 x 12
A2
EZ Bar Skull Crusher
4 x 12
B1
Cable Curl
4 x 12
B2
Cable Tricep Pushdown
4 x 12
C1
Alternating DB Hammer Curl
4 x 12
C2
Seated Dip Machine
4 x 12
D
V-Ups
3 x 12
E
Plank
3 x 1:00
Prep
A
Dynamic Warm-Up (Running)
B
Long Run
1 x 7.5
A
Machine Shoulder Press
4 x 10
B
DB Lateral Raise
4 x 12
C1
DB Shrug
4 x 12
C2
Bent Over Rear Delt Fly
4 x 12
D1
SkiErg
4 x 500
D2
Forward Walking Lunges
4 x 30 @ 60 lb
D3
Rowing
4 x 500
D4
Burpee
4 x 15
Cam Matsumura
Lifelong natural athlete with over 16 years of training experience. From college athletics to competitive bodybuilding, I’ve honed the skills and discipline needed to build strength, athleticism, and a balanced physique. I offer 1-on-1 online coaching and workout programs to help others achieve their fitness goals and become the best versions of themselves.
Let's get after it together to get jacked and become the best versions of ourselves!
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Superhero Squad
Superhero Squad
Superhero Squad
