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Superhero REPT

by Robert B.

Program Description

Low rep compound movements using reverse pyramid training combined with isolation exercises with a focus on shoulders, upper chest and back, and abs.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 04:06
  • Last Edited
    Jun 18, 2025 11:26

Summary

Unleash your inner superhero with the Superhero REPT program! This intense one-week training plan is designed for those ready to elevate their strength and conditioning through three focused sessions. Each workout incorporates a powerful blend of compound lifts and targeted supersets, including exercises like the Overhead Press, Pull-Ups, and Squats, ensuring a comprehensive approach to building muscle and enhancing endurance. Perfect for garage gym enthusiasts, this program will challenge your limits and help you achieve your fitness goals with confidence. Get ready to transform your physique and feel unstoppable!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3A
T-Bar Row
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
10-15 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4B
Upright Row (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3A
Hammer Curl
3
6-10 reps
-
3B
Seated Calf Raise
3
10-15 reps
-
4A
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Deadlift (Barbell)
1
1
3 reps
5 reps
-
-
3A
Decline Sit Up (Weighted)
3
10-15 reps
-
3B
T-Bar Row
3
6-10 reps
-
4A
Skull Crusher (Dumbbell)
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
8-12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3A
T-Bar Row
3 Sets
8-12 Reps
-
3B
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
4A
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
4B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3A
Hammer Curl
3 Sets
6-10 Reps
-
3B
Seated Calf Raise
3 Sets
10-15 Reps
-
4A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4B
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
-
-
3A
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
3B
T-Bar Row
3 Sets
6-10 Reps
-
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
4B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-