5.0
(1 rating)
Program Description
Superman Workout - Upper Body Focus from Dr. Mike Israetel and Renaissance Periodization. Adopted to my gym and preferences 5 days / week; 2 lower, 2 upper + arms
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedFeb 18, 2024 03:55
- Last EditedSep 03, 2024 11:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
8-15 Reps
@7
2
Chest Fly (Cable)2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@7
4
Upright Row (Dumbbell)3 Sets
10 Reps
@7
5
T-Bar Row3 Sets
8-15 Reps
@7
Day 2
1
Squat (Barbell)2 Sets
6-10 Reps
@7
2
Good Morning2 Sets
6-10 Reps
@7
3
Single Arm Tricep Extension (Cable)3 Sets
8-15 Reps
@7
4
Incline Curl (Dumbbell)3 Sets
8-15 Reps
@7
Day 3
1
Lat Pulldown2 Sets
8-15 Reps
@7
2
Seated Row (Cable)2 Sets
8-15 Reps
@7
3
Bench Press (Dumbbell)2 Sets
8-15 Reps
@7
4
Decline Bench Press (Dumbbell)2 Sets
8-15 Reps
@7
5
Face Pull3 Sets
8-15 Reps
@7
Day 4
1
Bicep Curl (Cable)3 Sets
8-15 Reps
@7
2
Tricep Pushdown (Cable)3 Sets
8-15 Reps
@7
3
Lying Leg Curl2 Sets
8-15 Reps
@7
4
Leg Press (45 Degrees)2 Sets
8-15 Reps
@7
Day 5
1
Lateral Raise (Cable)3 Sets
8-15 Reps
@7
2
Y Raise3 Sets
8-15 Reps
@7
3
Lat Pulldown (Neutral Grip)2 Sets
8-15 Reps
@7
4
Lat Prayer2 Sets
8-15 Reps
@7
5
Push Up2 Sets
AMRAP
@7