Super Hero Physique for Intermediates
Hypertrophy program with emphasis on upper body for Early Intermediates
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 1B | Chest Supported Row (Dumbbell) | 3 | 12–16 reps |
| Superset | |||
| 2A | Pull-Up (Neutral Grip, Bodyweight) | 3 | AMRAP |
| 2B | Deficit Push Up | 3 | AMRAP |
| Superset | |||
| 3A | Reverse Pec Deck | 3 | 8–12 reps |
| 3B | Pullover (Dumbbell) | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 1 | 8–12 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2B | Neck Curl | 3 | 12–18 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| 3B | French Press | 3 | 8–12 reps |
| Superset | |||
| 4A | Roman Chair Sit Up | 3 | 10–15 reps |
| 4B | Lateral Raise (Machine) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lat Pulldown (Close Grip) | 3 | 6–10 reps |
| 1B | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Cable Flexion Row | 3 | 12–16 reps |
| 2B | Deficit Push Up | 3 | AMRAP |
| Superset | |||
| 3A | Lat Prayer | 3 | 10–15 reps |
| 3B | Lateral Raise (Cable) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 1 | 6–12 reps |
| Superset | |||
| 2A | High Bar Squat (Barbell) | 3 | 5–8 reps |
| 2B | Neck Extension | 3 | 15–20 reps |
| Superset | |||
| 3A | Preacher Curl (EZ Bar) | 3 | 6–12 reps |
| 3B | Skull Crusher (Barbell) | 3 | 8–14 reps |
| Superset | |||
| 4A | Dragon Fly | 3 | AMRAP |
| 4B | Lu Raise | 3 | 8–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Super Hero Physique for Intermediates is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full 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 70 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.
Super Hero Physique for Intermediates is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Super Hero Physique for Intermediates 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
