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The Superman Path by Mr. PhD

by A E.

Program Description

Unleash the Superman in you

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2025 03:08
  • Last Edited
    Feb 03, 2025 11:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1A
Bent Over Row (Barbell)
4
12-15 reps
-
1B
Bench Press (Barbell)
4
12-15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
12-15 reps
-
3A
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
4A
Cable Crossover
2
12-15 reps
-
4B
One Arm Lateral Raise (Cable)
2
12-15 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
Dip (Bodyweight)
4
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
8-10 reps
-
1B
Bench Press (Barbell)
4
8-10 reps
-
2A
Lat Pulldown
4
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Incline Chest Fly (Dumbbell)
2
8-10 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
4A
Cable Crossover
2
8-10 reps
-
4B
One Arm Lateral Raise (Cable)
2
8-10 reps
-
5A
Shrug (Dumbbell)
4
8-10 reps
-
5B
Dip (Bodyweight)
4
8-10 reps
-
6
Standing Calf Raise
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
4-6 reps
-
1B
Bench Press (Barbell)
4
4-6 reps
-
2A
Lat Pulldown
4
4-6 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
4-6 reps
-
3A
Incline Chest Fly (Dumbbell)
2
4-6 reps
-
3B
Rear Delt Fly (Dumbbell)
2
4-6 reps
-
4A
Cable Crossover
2
4-6 reps
-
4B
One Arm Lateral Raise (Cable)
2
4-6 reps
-
5A
Shrug (Dumbbell)
4
4-6 reps
-
5B
Dip (Bodyweight)
4
4-6 reps
-
6
Standing Calf Raise
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12-15 reps
-
1B
Bench Press (Barbell)
4
12-15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
12-15 reps
-
3A
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
4A
Cable Crossover
2
12-15 reps
-
4B
One Arm Lateral Raise (Cable)
2
12-15 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
Dip (Bodyweight)
4
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
8-10 reps
-
1B
Bench Press (Barbell)
4
8-10 reps
-
2A
Lat Pulldown
4
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Incline Chest Fly (Dumbbell)
2
8-10 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
4A
Cable Crossover
2
8-10 reps
-
4B
One Arm Lateral Raise (Cable)
2
8-10 reps
-
5A
Shrug (Dumbbell)
4
8-10 reps
-
5B
Dip (Bodyweight)
4
8-10 reps
-
6
Standing Calf Raise
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
4-6 reps
-
1B
Bench Press (Barbell)
4
4-6 reps
-
2A
Lat Pulldown
4
4-6 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
4-6 reps
-
3A
Incline Chest Fly (Dumbbell)
2
4-6 reps
-
3B
Rear Delt Fly (Dumbbell)
2
4-6 reps
-
4A
Cable Crossover
2
4-6 reps
-
4B
One Arm Lateral Raise (Cable)
2
4-6 reps
-
5A
Shrug (Dumbbell)
4
4-6 reps
-
5B
Dip (Bodyweight)
4
4-6 reps
-
6
Standing Calf Raise
4
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
12-15 reps
-
1B
Hanging Knee Raise
4
12-15 reps
-
2A
Romanian Deadlift (Barbell)
4
12-15 reps
-
2B
Abs Crunch (Bodyweight)
4
12-15 reps
-
3A
Leg Extension
4
12-15 reps
-
3B
Leg Curl
4
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
12-15 reps
-
4B
Bicep Curl (Barbell)
4
12-15 reps
-
5A
Tricep Extension (Cable)
4
12-15 reps
-
5B
Bicep Curl (Cable)
4
12-15 reps
-
6
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
8-10 reps
-
1B
Hanging Knee Raise
4
8-10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Abs Crunch (Bodyweight)
4
8-10 reps
-
3A
Leg Extension
4
8-10 reps
-
3B
Leg Curl
4
8-10 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Bicep Curl (Barbell)
4
8-10 reps
-
5A
Tricep Extension (Cable)
4
8-10 reps
-
5B
Bicep Curl (Cable)
4
8-10 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-6 reps
-
1B
Hanging Knee Raise
4
4-6 reps
-
2A
Romanian Deadlift (Barbell)
4
4-6 reps
-
2B
Abs Crunch (Bodyweight)
4
4-6 reps
-
3A
Leg Extension
4
4-6 reps
-
3B
Leg Curl
4
4-6 reps
-
4A
Tricep Pushdown (Cable)
4
4-6 reps
-
4B
Bicep Curl (Barbell)
4
4-6 reps
-
5A
Tricep Extension (Cable)
4
4-6 reps
-
5B
Bicep Curl (Cable)
4
4-6 reps
-
6
Reverse Wrist Curl (Barbell)
4
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
12-15 reps
-
1B
Hanging Knee Raise
4
12-15 reps
-
2A
Romanian Deadlift (Barbell)
4
12-15 reps
-
2B
Abs Crunch (Bodyweight)
4
12-15 reps
-
3A
Leg Extension
4
12-15 reps
-
3B
Leg Curl
4
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
12-15 reps
-
4B
Bicep Curl (Barbell)
4
12-15 reps
-
5A
Tricep Extension (Cable)
4
12-15 reps
-
5B
Bicep Curl (Cable)
4
12-15 reps
-
6
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
8-10 reps
-
1B
Hanging Knee Raise
4
8-10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Abs Crunch (Bodyweight)
4
8-10 reps
-
3A
Leg Extension
4
8-10 reps
-
3B
Leg Curl
4
8-10 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Bicep Curl (Barbell)
4
8-10 reps
-
5A
Tricep Extension (Cable)
4
8-10 reps
-
5B
Bicep Curl (Cable)
4
8-10 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-6 reps
-
1B
Hanging Knee Raise
4
4-6 reps
-
2A
Romanian Deadlift (Barbell)
4
4-6 reps
-
2B
Abs Crunch (Bodyweight)
4
4-6 reps
-
3A
Leg Extension
4
4-6 reps
-
3B
Leg Curl
4
4-6 reps
-
4A
Tricep Pushdown (Cable)
4
4-6 reps
-
4B
Bicep Curl (Barbell)
4
4-6 reps
-
5A
Tricep Extension (Cable)
4
4-6 reps
-
5B
Bicep Curl (Cable)
4
4-6 reps
-
6
Reverse Wrist Curl (Barbell)
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
12-15 reps
-
1B
Dip (Bodyweight)
4
12-15 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Arnold Press
4
12-15 reps
-
3B
Underhand Lat Pulldown
4
12-15 reps
-
4A
Shrug (Barbell)
4
12-15 reps
-
4B
Seated Dip (Machine)
4
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
8-10 reps
-
1B
Dip (Bodyweight)
4
8-10 reps
-
2A
Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Chest Fly (Dumbbell)
4
8-10 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Underhand Lat Pulldown
4
8-10 reps
-
4A
Shrug (Barbell)
4
8-10 reps
-
4B
Seated Dip (Machine)
4
8-10 reps
-
5
Seated Calf Raise
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
4-6 reps
-
1B
Dip (Bodyweight)
4
4-6 reps
-
2A
Lateral Raise (Dumbbell)
4
4-6 reps
-
2B
Chest Fly (Dumbbell)
4
4-6 reps
-
3A
Arnold Press
4
4-6 reps
-
3B
Underhand Lat Pulldown
4
4-6 reps
-
4A
Shrug (Barbell)
4
4-6 reps
-
4B
Seated Dip (Machine)
4
4-6 reps
-
5
Seated Calf Raise
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
12-15 reps
-
1B
Dip (Bodyweight)
4
12-15 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Arnold Press
4
12-15 reps
-
3B
Underhand Lat Pulldown
4
12-15 reps
-
4A
Shrug (Barbell)
4
12-15 reps
-
4B
Seated Dip (Machine)
4
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
8-10 reps
-
1B
Dip (Bodyweight)
4
8-10 reps
-
2A
Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Chest Fly (Dumbbell)
4
8-10 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Underhand Lat Pulldown
4
8-10 reps
-
4A
Shrug (Barbell)
4
8-10 reps
-
4B
Seated Dip (Machine)
4
8-10 reps
-
5
Seated Calf Raise
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
4-6 reps
-
1B
Dip (Bodyweight)
4
4-6 reps
-
2A
Lateral Raise (Dumbbell)
4
4-6 reps
-
2B
Chest Fly (Dumbbell)
4
4-6 reps
-
3A
Arnold Press
4
4-6 reps
-
3B
Underhand Lat Pulldown
4
4-6 reps
-
4A
Shrug (Barbell)
4
4-6 reps
-
4B
Seated Dip (Machine)
4
4-6 reps
-
5
Seated Calf Raise
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
12-15 reps
-
1B
Oblique Crunch
4
12-15 reps
-
2A
Roman Chair Sit Up
4
12-15 reps
-
2B
Back Extension
4
12-15 reps
-
3A
Leg Curl
4
12-15 reps
-
3B
Leg Extension
4
12-15 reps
-
4A
Tricep Extension (Cable)
4
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Incline Curl (Dumbbell)
4
12-15 reps
-
5B
Seated Dip (Machine)
4
12-15 reps
-
6
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-10 reps
-
1B
Oblique Crunch
4
8-10 reps
-
2A
Roman Chair Sit Up
4
8-10 reps
-
2B
Back Extension
4
8-10 reps
-
3A
Leg Curl
4
8-10 reps
-
3B
Leg Extension
4
8-10 reps
-
4A
Tricep Extension (Cable)
4
8-10 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5A
Incline Curl (Dumbbell)
4
8-10 reps
-
5B
Seated Dip (Machine)
4
8-10 reps
-
6
Wrist Curls
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
4-6 reps
-
1B
Oblique Crunch
4
4-6 reps
-
2A
Roman Chair Sit Up
4
4-6 reps
-
2B
Back Extension
4
4-6 reps
-
3A
Leg Curl
4
4-6 reps
-
3B
Leg Extension
4
4-6 reps
-
4A
Tricep Extension (Cable)
4
4-6 reps
-
4B
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5A
Incline Curl (Dumbbell)
4
4-6 reps
-
5B
Seated Dip (Machine)
4
4-6 reps
-
6
Wrist Curls
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
12-15 reps
-
1B
Oblique Crunch
4
12-15 reps
-
2A
Roman Chair Sit Up
4
12-15 reps
-
2B
Back Extension
4
12-15 reps
-
3A
Leg Curl
4
12-15 reps
-
3B
Leg Extension
4
12-15 reps
-
4A
Tricep Extension (Cable)
4
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Incline Curl (Dumbbell)
4
12-15 reps
-
5B
Seated Dip (Machine)
4
12-15 reps
-
6
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-10 reps
-
1B
Oblique Crunch
4
8-10 reps
-
2A
Roman Chair Sit Up
4
8-10 reps
-
2B
Back Extension
4
8-10 reps
-
3A
Leg Curl
4
8-10 reps
-
3B
Leg Extension
4
8-10 reps
-
4A
Tricep Extension (Cable)
4
8-10 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5A
Incline Curl (Dumbbell)
4
8-10 reps
-
5B
Seated Dip (Machine)
4
8-10 reps
-
6
Wrist Curls
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
4-6 reps
-
1B
Oblique Crunch
4
4-6 reps
-
2A
Roman Chair Sit Up
4
4-6 reps
-
2B
Back Extension
4
4-6 reps
-
3A
Leg Curl
4
4-6 reps
-
3B
Leg Extension
4
4-6 reps
-
4A
Tricep Extension (Cable)
4
4-6 reps
-
4B
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5A
Incline Curl (Dumbbell)
4
4-6 reps
-
5B
Seated Dip (Machine)
4
4-6 reps
-
6
Wrist Curls
4
4-6 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Bent Over Row (Barbell)
4 Sets
12-15 Reps
-
1B
Bench Press (Barbell)
4 Sets
12-15 Reps
-
2A
Lat Pulldown
4 Sets
12-15 Reps
-
2B
Standing Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
-
3A
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
-
3B
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
-
4A
Cable Crossover
2 Sets
12-15 Reps
-
4B
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
-
5A
Shrug (Dumbbell)
4 Sets
12-15 Reps
-
5B
Dip (Bodyweight)
4 Sets
12-15 Reps
-
6
Standing Calf Raise
4 Sets
12-15 Reps
-
Day 2
1A
Squat (Smith Machine)
4 Sets
12-15 Reps
-
1B
Hanging Knee Raise
4 Sets
12-15 Reps
-
2A
Romanian Deadlift (Barbell)
4 Sets
12-15 Reps
-
2B
Abs Crunch (Bodyweight)
4 Sets
12-15 Reps
-
3A
Leg Extension
4 Sets
12-15 Reps
-
3B
Leg Curl
4 Sets
12-15 Reps
-
4A
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
4B
Bicep Curl (Barbell)
4 Sets
12-15 Reps
-
5A
Tricep Extension (Cable)
4 Sets
12-15 Reps
-
5B
Bicep Curl (Cable)
4 Sets
12-15 Reps
-
6
Reverse Wrist Curl (Barbell)
4 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)
4 Sets
12-15 Reps
-
1B
Dip (Bodyweight)
4 Sets
12-15 Reps
-
2A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
2B
Chest Fly (Dumbbell)
4 Sets
12-15 Reps
-
3A
Arnold Press
4 Sets
12-15 Reps
-
3B
Underhand Lat Pulldown
4 Sets
12-15 Reps
-
4A
Shrug (Barbell)
4 Sets
12-15 Reps
-
4B
Seated Dip (Machine)
4 Sets
12-15 Reps
-
5
Seated Calf Raise
4 Sets
12-15 Reps
-
Day 4
1A
Deadlift (Barbell)
4 Sets
12-15 Reps
-
1B
Oblique Crunch
4 Sets
12-15 Reps
-
2A
Roman Chair Sit Up
4 Sets
12-15 Reps
-
2B
Back Extension
4 Sets
12-15 Reps
-
3A
Leg Curl
4 Sets
12-15 Reps
-
3B
Leg Extension
4 Sets
12-15 Reps
-
4A
Tricep Extension (Cable)
4 Sets
12-15 Reps
-
4B
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
5A
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
-
5B
Seated Dip (Machine)
4 Sets
12-15 Reps
-
6
Wrist Curls
4 Sets
12-15 Reps
-