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RP Strength - Superman v.2

by JP B.
5 athletes joined

Program Description

**Note: This is heavily modified to RP Strength's Recommendation. Build strength, power, and definition while maintaining lower body tone. Daily arm workouts and strategic upper body focus will transform your physique. Week 8 is a Deload or you could restart the program. When deloading, do half the weight, reps, and sets.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 01, 2024 01:33
  • Last Edited
    Oct 02, 2024 02:21
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
2A
Chest Fly (Dumbbell)
2
10-15 reps
RPE 7
2B
Face Pull
2
10-15 reps
RPE 7
3A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 7
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 7
4A
Tricep Kickback
2
10-15 reps
RPE 7
4B
Bayesian Curl
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7.5
2A
Chest Fly (Dumbbell)
2
10-15 reps
RPE 7.5
2B
Face Pull
2
10-15 reps
RPE 7.5
3A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 7.5
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
4A
Tricep Kickback
2
10-15 reps
RPE 7.5
4B
Bayesian Curl
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2A
Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
2B
Face Pull
2
10-15 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 8
4A
Tricep Kickback
2
10-15 reps
RPE 8
4B
Bayesian Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8.5
2A
Chest Fly (Dumbbell)
2
10-15 reps
RPE 8.5
2B
Face Pull
2
10-15 reps
RPE 8.5
3A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8.5
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
4A
Tricep Kickback
2
10-15 reps
RPE 8.5
4B
Bayesian Curl
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
2A
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
2B
Face Pull
2
10-15 reps
RPE 9
3A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 9
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
4A
Tricep Kickback
2
10-15 reps
RPE 9
4B
Bayesian Curl
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
2A
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9.5
2B
Face Pull
2
10-15 reps
RPE 9.5
3A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 9.5
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
4A
Tricep Kickback
2
10-15 reps
RPE 9.5
4B
Bayesian Curl
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
2A
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
2B
Face Pull
2
10-15 reps
RPE 10
3A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4A
Tricep Kickback
2
10-15 reps
RPE 10
4B
Bayesian Curl
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
10-15 reps
RPE 7
1B
High Bar Squat (Barbell)
3
10-15 reps
RPE 7
2A
Bayesian Curl
2
10-15 reps
RPE 7
2B
Tricep Extension (Cable)
2
10-15 reps
RPE 7
2C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
10-15 reps
RPE 7.5
1B
High Bar Squat (Barbell)
3
10-15 reps
RPE 7.5
2A
Bayesian Curl
2
10-15 reps
RPE 7.5
2B
Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
2C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
10-15 reps
RPE 8
1B
High Bar Squat (Barbell)
3
10-15 reps
RPE 8
2A
Bayesian Curl
2
10-15 reps
RPE 8
2B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
2C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
10-15 reps
RPE 8.5
1B
High Bar Squat (Barbell)
3
10-15 reps
RPE 8.5
2A
Bayesian Curl
2
10-15 reps
RPE 8.5
2B
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
2C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
10-15 reps
RPE 9
1B
High Bar Squat (Barbell)
3
10-15 reps
RPE 9
2A
Bayesian Curl
2
10-15 reps
RPE 9
2B
Tricep Extension (Cable)
2
10-15 reps
RPE 9
2C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
10-15 reps
RPE 9.5
1B
High Bar Squat (Barbell)
3
10-15 reps
RPE 9.5
2A
Bayesian Curl
2
10-15 reps
RPE 9.5
2B
Tricep Extension (Cable)
2
10-15 reps
RPE 9.5
2C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
10-15 reps
RPE 10
1B
High Bar Squat (Barbell)
3
10-15 reps
RPE 10
2A
Bayesian Curl
2
10-15 reps
RPE 10
2B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
2C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
3B
Face Pull
2
10-15 reps
RPE 7
4A
Tricep Kickback
2
10-15 reps
RPE 7
4B
Bayesian Curl
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 7.5
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5
3B
Face Pull
2
10-15 reps
RPE 7.5
4A
Tricep Kickback
2
10-15 reps
RPE 7.5
4B
Bayesian Curl
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3B
Face Pull
2
10-15 reps
RPE 8
4A
Tricep Kickback
2
10-15 reps
RPE 8
4B
Bayesian Curl
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8.5
3B
Face Pull
2
10-15 reps
RPE 8.5
4A
Tricep Kickback
2
10-15 reps
RPE 8.5
4B
Bayesian Curl
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 9
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3B
Face Pull
2
10-15 reps
RPE 9
4A
Tricep Kickback
2
10-15 reps
RPE 9
4B
Bayesian Curl
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9.5
3B
Face Pull
2
10-15 reps
RPE 9.5
4A
Tricep Kickback
2
10-15 reps
RPE 9.5
4B
Bayesian Curl
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 10
3B
Face Pull
2
10-15 reps
RPE 10
4A
Tricep Kickback
2
10-15 reps
RPE 10
4B
Bayesian Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-15 reps
RPE 7
1B
Tricep Extension (Cable)
2
10-15 reps
RPE 7
1C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 7
2A
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
2B
Leg Extension
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-15 reps
RPE 7.5
1B
Tricep Extension (Cable)
2
10-15 reps
RPE 7.5
1C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 7.5
2A
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7.5
2B
Leg Extension
2
10-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-15 reps
RPE 8
1B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
1C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
2A
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 8
2B
Leg Extension
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-15 reps
RPE 8.5
1B
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
1C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8.5
2A
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 8.5
2B
Leg Extension
2
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-15 reps
RPE 9
1B
Tricep Extension (Cable)
2
10-15 reps
RPE 9
1C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 9
2A
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 9
2B
Leg Extension
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-15 reps
RPE 9.5
1B
Tricep Extension (Cable)
2
10-15 reps
RPE 9.5
1C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 9.5
2B
Leg Extension
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-15 reps
RPE 10
1B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
1C
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
RPE 7
1B
Lateral Raise (Cable)
2
10-15 reps
RPE 7
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 7
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
3A
Tricep Kickback
2
10-15 reps
RPE 7
3B
Bayesian Curl
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
RPE 7.5
1B
Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 7.5
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5
3A
Tricep Kickback
2
10-15 reps
RPE 7.5
3B
Bayesian Curl
2
10-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
RPE 8
1B
Lateral Raise (Cable)
2
10-15 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3A
Tricep Kickback
2
10-15 reps
RPE 8
3B
Bayesian Curl
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
RPE 8.5
1B
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8.5
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Tricep Kickback
2
10-15 reps
RPE 8.5
3B
Bayesian Curl
2
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
RPE 9
1B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3A
Tricep Kickback
2
10-15 reps
RPE 9
3B
Bayesian Curl
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
RPE 9.5
1B
Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9.5
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9.5
3A
Tricep Kickback
2
10-15 reps
RPE 9.5
3B
Bayesian Curl
2
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 10
3A
Tricep Kickback
2
10-15 reps
RPE 10
3B
Bayesian Curl
2
10-15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7
2A
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@7
2B
Face Pull
2 Sets
10-15 Reps
@7
3A
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@7
3B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
4A
Tricep Kickback
2 Sets
10-15 Reps
@7
4B
Bayesian Curl
2 Sets
10-15 Reps
@7
Day 2
1A
Leg Curl
2 Sets
10-15 Reps
@7
1B
High Bar Squat (Barbell)
3 Sets
10-15 Reps
@7
2A
Bayesian Curl
2 Sets
10-15 Reps
@7
2B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
2C
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@7
Day 3
1
Lat Pulldown
3 Sets
10-15 Reps
@7
2
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@7
3A
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
3B
Face Pull
2 Sets
10-15 Reps
@7
4A
Tricep Kickback
2 Sets
10-15 Reps
@7
4B
Bayesian Curl
2 Sets
10-15 Reps
@7
Day 4
1A
Bayesian Curl
3 Sets
10-15 Reps
@7
1B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
1C
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@7
2A
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
@7
2B
Leg Extension
2 Sets
10-15 Reps
@7
Day 5
1A
Face Pull
3 Sets
10-15 Reps
@7
1B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
2A
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@7
2B
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
3A
Tricep Kickback
2 Sets
10-15 Reps
@7
3B
Bayesian Curl
2 Sets
10-15 Reps
@7