AdvancedFree

Superman Remastered

Daniel T.· Jan 2025

4athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Advanced

Goal

Women's, Athletics

Equipment

Garage Gym

Session length

50 min

Muscle growth and fat loss. During rest periods of one minute, do cardioacceleration (sprinting in place, mountain climbers, step-ups, squat jumps, etc) or do 4 minute Tabata at end of workout for first 2 weeks, then two sets of 4 minute Tabata at end of workouts for weeks 3-5. Realize Tabata at end will ad to expected time to complete workouts.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on women's and athletics

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

13.6%

Front Delts

13.1%

Upper Back

10.8%

Abs

Chest

6.7%

Middle Delts

6.4%

Quadriceps

5.8%

Glutes

5.8%

Biceps

5.6%

Forearms

5.6%

Hamstrings

5.2%

Lats

Calves

4.1%

Lower Back

2.2%

Rear Delts

1.3%

Adductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	Bench Press (Barbell)	3	12 reps
1B	Bent Over Row (Barbell)	3	12 reps
Superset
2A	Lat Pulldown	3	12 reps
2B	Standing Shoulder Press (Dumbbell)	3	12 reps
Superset
3A	Incline Rear Delt Flye	2	12 reps
3B	Incline Fly Press (Dumbbell)	2	12 reps
Superset
4A	Cable Crossover	2	12 reps
4B	Lateral Raise (Cable)	2	12 reps
Superset
5A	Shrug (Barbell)	3	12 reps
5B	Straight-Arm Dip (Bodyweight)	3	12 reps
Superset
6A	Tricep Kickback	3	12 reps
6B	Behind-The-Back Cable Curl	3	12 reps
Superset
7A	Walking Lunge (Dumbbell)	3	12 reps
7B	Plank	3	—
Superset
8A	Standing Calf Raise	3	12 reps
8B	Wrist Curls	3	12 reps

#	Exercise	Sets	Reps
Superset
1A	Tricep Pushdown (Cable)	3	12 reps
1B	Bicep Curl (Barbell)	3	12 reps
Superset
2A	Overhead Tricep Extension (Cable)	3	12 reps
2B	Behind-The-Neck Curl	3	12 reps
Superset
3A	V-Up	3	12 reps
3B	Step-Up (Weighted)	3	12 reps
Superset
4A	Cable Crossover	3	12 reps
4B	Front Raise	3	12 reps
4C	Straight-Arm Pulldown	3	12 reps
Superset
5A	Kettlebell Toe Raise	3	12 reps
5B	Straight-Arm Pushdown	3	12 reps
Superset
6A	Reverse Wrist Curl (Barbell)	3	12 reps
6B	Wrist Curls	3	12 reps

#	Exercise	Sets	Reps
Superset
1A	Squat (Barbell)	3	12 reps
1B	Hanging Knee Raise	3	15 reps
Superset
2A	Deadlift (Barbell)	2	12 reps
2B	Abs Crunch (Weighted)	2	12 reps
Superset
3A	Bulgarian Split Squat (Dumbbell)	2	12 reps
3B	Romanian Deadlift (Barbell)	2	12 reps
Superset
4A	Side Plank	2	15 reps
4B	Shrug (Barbell)	2	12 reps
Superset
5A	Upright Row (Dumbbell)	3	12 reps
5B	Decline Bench Press (Barbell)	3	12 reps
Superset
6A	Seated Row (Cable)	3	12 reps
6B	Bench Press (Dumbbell)	3	12 reps
Superset
7A	Overhead Tricep Extension (Dumbbell)	3	12 reps
7B	Concentration Curl	3	12 reps
Superset
8A	Standing Calf Raise	3	12 reps
8B	Kettlebell Toe Raise	3	12 reps

#	Exercise	Sets	Reps
Superset
1A	Reverse-Grip Dumbbell Press	3	12 reps
1B	Incline Dumbbell Row	3	12 reps
Superset
2A	Decline Flye - Dumbbell	3	12 reps
2B	Lateral Raise (Dumbbell)	3	12 reps
Superset
3A	Upright Row (Dumbbell)	2	12 reps
3B	Dips Between Chairs	2	12 reps
Superset
4A	Underhand Lat Pulldown	2	12 reps
4B	Arnold Press	2	12 reps
Superset
5A	Behind-The-Back Shrug	3	12 reps
5B	Straight-Arm Pushdown	3	12 reps
Superset
6A	Hammer Curl	3	12 reps
6B	Tricep Kickback	3	12 reps
Superset
7A	Seated Calf Raise	3	12 reps
7B	Reverse Wrist Curl (Dumbbell)	3	12 reps

#	Exercise	Sets	Reps
Superset
1A	Barbell Rollout	3	15 reps
1B	Deadlift (Barbell)	3	12 reps
Superset
2A	Back Extension	2	15 reps
2B	Roman Chair Sit Up	2	15 reps
Superset
3A	Incline Bench Press (Dumbbell)	3	15 reps
3B	Lat Pulldown	3	15 reps
Superset
4A	Shoulder Press (Plate Loaded)	3	12 reps
4B	Pull-Up (Assisted)	3	15 reps
Superset
5A	Tricep Extension (Barbell)	3	15 reps
5B	Prone Incline Dumbbell Curl	3	15 reps
Superset
6A	Seated Calf Raise	3	15 reps
6B	Kettlebell Toe Raise	3	15 reps

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Superman Remastered is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Superman Remastered is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Superman Remastered is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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