Joey Dykstra

Fitness Professional 

5-Week Superhero Workout Program 

This program combines strength training, functional movements, and endurance in a structured format that pushes you hard while allowing adequate recovery. With the condensed 5-week timeline, the progression is faster, focusing on intensity and consistency to help you achieve a superhero physique.

By the end of Week 5, you’ll have built strength, explosiveness, and endurance, feeling more powerful and athletic. Stick to the schedule, prioritize recovery, and push your limits during training! (Always do at your own pace and listen to your body!) 

Program Breakdown 
	1.	Workout Days:
	- Day 1 (Upper Body Strength & Power) Develops a broad chest, strong shoulders, and a powerful back through compound lifts and core stability.
	- Day 3 (Lower Body & Functional Strength) Builds explosive power and a solid foundation with leg-focused strength and dynamic movements.
	- Day 5 (Full-Body Strength & Conditioning) Combines strength and cardio into a high-intensity circuit for full-body athleticism and stamina.
	2.	Active Recovery Days (2, 4, 6) 
	- 10k steps and a stretching routine to improve mobility, support recovery, and maintain daily movement.
	3.	Rest or Light Activity (Day 7) 
	- A full rest day or optional light movement like yoga or a walk to reset for the upcoming week.

Commit to a 5-Week Plan
	- Training Days: Dedicate 60-75 minutes on Days 1, 3, and 5 for workouts.
	- Active Recovery Days: Accumulate 10k steps on non-training days and spend 15-20 minutes stretching.
	- Rest Day (Day 7): Fully rest or do a light activity like yoga or foam rolling.

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