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by Giannhs P.
1 athletes joined

Program Description

Get that Superman physique easy

Program Overview

  • Level
    Novice
  • Goal
    Muscle, Strength, Women's, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2026 09:07
  • Last Edited
    Mar 20, 2026 02:15
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.3%
Front Delts
13.3%
Chest
11.4%
Upper Back
9.5%
Triceps
8.5%
Lats
7.6%
Middle Delts
7.6%
Quadriceps
5.7%
Hamstrings
5.7%
Forearms
4.7%
Glutes
3.8%
Abs
3.5%
Rear Delts
1.9%
Calves
1.9%
Abductors
0.9%
Cardio
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Treadmill
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
10 reps
-
7
Barrel Press (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8-10 reps
-
3
Leg Press
3
8 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Sit Up
3
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
Week 1
1 / 10 Weeks
Day 4
1
Dumbbell Row
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-10 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
7
Bicep Curl (Machine)
3 Sets
8 Reps
-
Day 1
1
Dumbbell Row
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Treadmill
1 Set
15-20 mins
-
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Bicep Curl (Machine)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-10 Reps
-
4
Bench Press (Barbell)
3 Sets
6-8 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
6
Shoulder Press (Machine)
3 Sets
10 Reps
-
7
Barrel Press (Dumbbell)
3 Sets
8-10 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
8-10 Reps
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3
Leg Press
3 Sets
8 Reps
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4
Split Squat (Dumbbell)
3 Sets
8 Reps
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5
Standing Calf Raise
3 Sets
10 Reps
-
6
Sit Up
3 Sets
12 Reps
-
7
Plank
1 Set
1 mins
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