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Superman workout

by SoYouWantToBe
5 athletes joined

Program Description

Develop a superman physique

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 11, 2024 03:10
  • Last Edited
    Jul 26, 2024 04:47
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4.8 Stars with 10, 000+ Ratings
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)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Upright Row (Cable)
2 Sets
-
5
Seated Row (Cable)
2 Sets
-
Day 5
1
Lateral Raise (Cable)
2 Sets
-
2
Y Raise
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Lat Prayer
2 Sets
-
5
Push Up
2 Sets
-
Day 2
1
High Bar Squat (Barbell)
2 Sets
-
2
Good Morning
2 Sets
-
3
Skull Crusher
2 Sets
-
4
Bicep Curl (Barbell)
2 Sets
-
Day 4
1
Bicep Curl (Cable)
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Leg Press
2 Sets
-
4
Lying Leg Curl
2 Sets
-
Day 3
1
Pull-Up (Assisted)
2 Sets
-
2
Single Arm High Row (Cable)
2 Sets
-
3
Incline Bench Press (Smith Machine)
2 Sets
-
4
Incline Bench Press (Dumbbell)
2 Sets
-
5
Upright Row (Cable)
2 Sets
-