Program Description
Program for people who are bored of the normal strength programs this program combines heavy singles with high intensity speed work to make an all round strong lifter with also a focus on building a strong physique
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedNov 29, 2024 12:22
- Last EditedJun 18, 2025 10:40

Summary
Unlock your potential with the Superhuman Strength program, a comprehensive 6-week journey designed to amplify your lifting capabilities. With five intense training days each week, you'll focus on foundational barbell movements like deadlifts and bench presses, complemented by accessory exercises that target every major muscle group. This program is perfect for those ready to push their limits and build serious strength. Equip yourself with a full gym and prepare to transform your physique and performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 7-8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Good Morning
3
8-10 reps
-
5
Hamstring Curl
3
12 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Good Morning
3
8-10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 7-8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Good Morning
3
8-10 reps
-
5
Hamstring Curl
3
12 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Good Morning
3
8-10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 7-8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Good Morning
3
8-10 reps
-
5
Hamstring Curl
3
12 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Good Morning
3
8-10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 7
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
6 reps
RPE 8
RPE 6
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 7
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
6 reps
RPE 8
RPE 6
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 7
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
6 reps
RPE 8
RPE 6
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Reps
@8
2
Deadlift (Paused)2 Sets
6 Reps
@7-8
3
Front Squat (Barbell)3 Sets
6 Reps
@7
4
Good Morning3 Sets
8-10 Reps
-
5
Hamstring Curl3 Sets
12 Reps
-
6
Back Extension3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
1 Reps
@8
2
Seated Military Press (Barbell)3 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)1 Set
2 Sets
8-10 Reps
8-10 Reps
-
-
4
Chest Fly (Cable)3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)5 Sets
2 Reps
@7
2
Hack Squat3 Sets
8-10 Reps
-
3
Leg Press (45 Degrees)3 Sets
8-10 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Ab Wheel4 Sets
12 Reps
-
6
Leg Raise (Captain's Chair)4 Sets
12 Reps
-
7
Abs Crunch (Machine)4 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
@7
2
Lat Pulldown3 Sets
12-15 Reps
-
3
Seal Row3 Sets
8 Reps
-
4
Standing Pullover (Cable)3 Sets
12 Reps
-
5
Chest Supported Row (Machine)3 Sets
10 Reps
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
-
7
Hammer Curl3 Sets
12 Reps
-
8
Bicep Curl (Cable)3 Sets
12 Reps
-
Day 5
1
Seated Military Press (Barbell)5 Sets
2 Reps
70%
2
Seated Military Press (Barbell)3 Sets
6-10 Reps
-
3
Bench Press (Barbell)3 Sets
6 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
5
Front Raise2 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
7
Rear Delt Fly (Cable)3 Sets
12 Reps
-