Unleash your inner strength with the RP Superman Program, a comprehensive 6-week training regimen designed for serious lifters. Committing to 5 days a week, you'll tackle a variety of exercises, including dumbbell incline bench presses and barbell squats, all structured to maximize muscle growth and enhance overall performance. With a focus on maintaining a 3 RIR (reps in reserve), this program ensures you're pushing your limits while prioritizing safety and technique. Equip yourself with the tools needed for transformation and elevate your training to new heights!

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

RP Superman Program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

T-Bar Row

Squat (Barbell)

Good Morning

Single Arm Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Face Pull

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Lying Leg Curl

Leg Press (45 Degrees)

Lateral Raise (Cable)

Y Raise

Lat Pulldown (Neutral Grip)

Lat Prayer

Push Up

Day 2 - DELOAD

Day 3 - DELOAD

Day 4 - DELOAD

Day 5 - DELOAD

Day 1 - DELOAD

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