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Superman

by Cole York
2 athletes joined
4.0
(1 rating)

Program Description

Bodybuilding to look like Superman

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2024 03:08
  • Last Edited
    Aug 19, 2024 11:18
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BlogBannerPC
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Skull Crusher
3 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10-15 Reps
-
3
Face Pull
3 Sets
10 Reps
-
4
Ring Push Up
3 Sets
10 Reps
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Lu Raise
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
-
2
Lu Raise
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bench Press (Barbell)
3 Sets
10-15 Reps
-