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RP Strength - Superman v3

by Noel B.
2 athletes joined
4.0
(1 rating)

Program Description

**Note: This highly modified RP Strength recommendation emphasizes the arms and shoulders. Build strength, power, and definition while maintaining lower body tone. Daily arm workouts and strategic upper body focus, prioritizing back and shoulders this time will transform your physique. Week 8 is a Deload, or you can restart the program. When reloading, do half the weight, reps, and sets.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2025 03:13
  • Last Edited
    Jan 23, 2025 03:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
Lateral Raise (Cable)
3
15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Tricep Kickback
3
15 reps
RPE 7
6
Bayesian Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7.5
2
Lat Pulldown
3
10-12 reps
RPE 7.5
3
Lateral Raise (Cable)
3
15 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Tricep Kickback
3
15 reps
RPE 7.5
6
Bayesian Curl
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
6
Bayesian Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lat Pulldown
3
10-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
5
Tricep Kickback
3
15 reps
RPE 8.5
6
Bayesian Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
2
Lat Pulldown
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Kickback
3
15 reps
RPE 9
6
Bayesian Curl
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 9.5
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
5
Tricep Kickback
3
15 reps
RPE 9.5
6
Bayesian Curl
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Kickback
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
10-12 reps
RPE 7
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Barbell)
3
10-12 reps
RPE 7.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8
2
Squat (Barbell)
3
10-12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 8.5
2
Squat (Barbell)
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Barbell)
3
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9.5
2
Squat (Barbell)
3
10-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 10
2
Squat (Barbell)
3
10-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10-12 reps
RPE 7
2
Lateral Raise (Cable)
3
15 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
4
Underhand Lat Pulldown
3
10-12 reps
RPE 7
5
Tricep Kickback
3
15 reps
RPE 7
6
Bayesian Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10-12 reps
RPE 7.5
2
Lateral Raise (Cable)
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7.5
4
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
5
Tricep Kickback
3
15 reps
RPE 7.5
6
Bayesian Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10-12 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
4
Underhand Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
6
Bayesian Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10-12 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8.5
4
Underhand Lat Pulldown
3
10-12 reps
RPE 8.5
5
Tricep Kickback
3
15 reps
RPE 8.5
6
Bayesian Curl
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
2
Lateral Raise (Cable)
3
15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Underhand Lat Pulldown
3
10-12 reps
RPE 9
5
Tricep Kickback
3
15 reps
RPE 9
6
Bayesian Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
15 reps
RPE 9.5
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
4
Underhand Lat Pulldown
3
10-12 reps
RPE 9.5
5
Tricep Kickback
3
15 reps
RPE 9.5
6
Bayesian Curl
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10-12 reps
RPE 10
2
Lateral Raise (Cable)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
4
Underhand Lat Pulldown
3
10-12 reps
RPE 10
5
Tricep Kickback
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
2
Leg Extension
3
10-12 reps
RPE 7.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8.5
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
10-12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Kickback
3
15 reps
RPE 7
6
Bayesian Curl
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
15 reps
RPE 7.5
5
Tricep Kickback
3
15 reps
RPE 7.5
6
Bayesian Curl
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
10-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Kickback
3
15 reps
RPE 8
6
Bayesian Curl
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15 reps
RPE 8.5
5
Tricep Kickback
3
15 reps
RPE 8.5
6
Bayesian Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Tricep Kickback
3
15 reps
RPE 9
6
Bayesian Curl
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 9.5
5
Tricep Kickback
3
15 reps
RPE 9.5
6
Bayesian Curl
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Chest Fly (Cable)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Tricep Kickback
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@7
2
Lat Pulldown
3 Sets
10-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
15 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
5
Tricep Kickback
3 Sets
15 Reps
@7
6
Bayesian Curl
3 Sets
15 Reps
@7
Day 2
1
Leg Curl
3 Sets
10-12 Reps
@7
2
Squat (Barbell)
3 Sets
10-12 Reps
@7
3
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@7
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7
Day 3
1
Seated Military Press (Barbell)
3 Sets
10-12 Reps
@7
2
Lateral Raise (Cable)
3 Sets
15 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
4
Underhand Lat Pulldown
3 Sets
10-12 Reps
@7
5
Tricep Kickback
3 Sets
15 Reps
@7
6
Bayesian Curl
3 Sets
15 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7
2
Leg Extension
3 Sets
10-12 Reps
@7
3
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@7
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@7
4
Lateral Raise (Cable)
3 Sets
15 Reps
@7
5
Tricep Kickback
3 Sets
15 Reps
@7
6
Bayesian Curl
3 Sets
15 Reps
@7