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Superhero REPT

by Robert B.

Program Description

Low rep compound movements using reverse pyramid training combined with isolation exercises with a focus on shoulders, upper chest and back, and abs.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 04:06
  • Last Edited
    Jan 05, 2025 12:23
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3A
T-Bar Row
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4B
Upright Row (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3A
Hammer Curl
3
6-10 reps
-
3B
Seated Calf Raise
3
10-15 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Deadlift (Barbell)
1
1
3 reps
5 reps
-
-
3A
Decline Sit Up (Weighted)
3
10-15 reps
-
3B
T-Bar Row
3
6-10 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
8-12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3A
T-Bar Row
3 Sets
8-12 Reps
-
3B
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
4A
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
4B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3A
Hammer Curl
3 Sets
6-10 Reps
-
3B
Seated Calf Raise
3 Sets
10-15 Reps
-
4A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4B
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
-
-
3A
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
3B
T-Bar Row
3 Sets
6-10 Reps
-
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
4B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-