12-Week Superman Physique Builder

This program is designed to build a superhero-like physique inspired by Superman, focusing on developing a strong chest, wide back, and prominent shoulders. It follows a 5-day split over 12 weeks, incorporating progressive overload and periodization to maximize muscle growth and strength gains. The program includes phases for foundation building, hypertrophy, deloading, and intensity, suitable for intermediate to advanced lifters aiming to achieve an impressive, well-rounded physique.

Progression:
• Start at about 3 RIR for all lifts
• For Day 2, 4
    • Stick to the 2 sets and add either a rep or 2.5kg to each lift in most weeks of training
• For Day 1, 3, 5
     • Add 2.5kg or 1 rep every week that you can
     • Add a set to an exercise if it wasn't super challenging last time, and if the target muscle wasn't sore or tired in the next session

Deload every 4-8 weeks
• Only go to the gym 2x that week
• Monday and Thursday
• Reduce the weights, sets, and reps by HALF
• Do the program for 8-16 weeks and then see how you look!
• Keep the exercises you liked
• Switch to analogues for the ones that got stale
• Then hit the plan again or try another one

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

Seated Row (Machine)

Chest, Delts, Back

Squat (Barbell)

Good Morning

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Legs and Arms (Maintenance)

Pull-Up (Weighted)

Pull-Up (Assisted)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Upright Row (Cable)

Back, Chest, Delts

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Leg Curl

Leg Press

Arms and Legs (Maintenance)

Cross-Body One-Arm Laterals

Y Raise

Parallel Pulldowns

Lat Prayer

Deficit Push Up

Delts, Back, Chest (Higher Rep

Add 2.5kg or 1 rep every week that you can.
Add a set to an exercise if it wasn't super challenging 

Stick to the 2 sets and add either a rep or 2.5kg to each lift in most weeks of training

1 reviews for 12-Week Superman Physique Builder