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Superman workout

by Oscar L.
1 athletes joined

Program Description

Prioritize chest/back and shoulders

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2025 06:39
  • Last Edited
    Jan 03, 2025 07:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Incline Chest Fly (Dumbbell)
2 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Upright Row (Barbell)
2 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
Day 2
1A
Incline Curl (Dumbbell)
3 Sets
-
2
Overhead Tricep Extension (Dumbbell)
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
Day 3
1
Chin-Up (Assisted)
2 Sets
-
2
Lat Prayer
2 Sets
-
3
Upright Row (Barbell)
2 Sets
-
4
Incline Bench Press (Dumbbell)
2 Sets
-
5
Deficit Push Up
2 Sets
-
Day 4
1
Bayesian Curl
2 Sets
-
2
Single Arm Overhead Tricep Extension
2 Sets
-
3
Hamstring Curl
2 Sets
-
4
Hack Squat
2 Sets
-
5
Sissy Squat
2 Sets
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Lat Pulldown (Close Grip)
2 Sets
-
3
Pullover (Dumbbell)
2 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Rear Delt Fly (Cable)
2 Sets
-