Program Description
Develop a superman physique
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 11, 2024 03:10
- Last EditedJul 26, 2024 04:47
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 Raise2 Sets
3
Lat Pulldown2 Sets
4
Lat Prayer2 Sets
5
Push Up2 Sets
Day 2
1
High Bar Squat (Barbell)2 Sets
2
Good Morning2 Sets
3
Skull Crusher2 Sets
4
Bicep Curl (Barbell)2 Sets
Day 4
1
Bicep Curl (Cable)2 Sets
2
Tricep Pushdown (Cable)2 Sets
3
Leg Press2 Sets
4
Lying Leg Curl2 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