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Community Programs›12-Week Superman Physique Builder
12-Week Superman Physique Builder
IntermediateFree

12-Week Superman Physique Builder

Mike Yukhtenko
Mike Yukhtenko· Aug 2024
5athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Intermediate
Goal
Women's, Muscle
Equipment
Full Gym
Session length
60 min
This program is designed to build a superhero-like physique inspired by Superman, focusing on developing a strong chest, wide back, and prominent shoulders. It follows a 5-day split over 12 weeks, incorporating progressive overload and periodization to maximize muscle growth and strength gains. The program includes phases for foundation building, hypertrophy, deloading, and intensity, suitable for intermediate to advanced lifters aiming to achieve an impressive, well-rounded physique. Progression: • Start at about 3 RIR for all lifts • For Day 2, 4 • Stick to the 2 sets and add either a rep or 2.5kg to each lift in most weeks of training • For Day 1, 3, 5 • Add 2.5kg or 1 rep every week that you can • Add a set to an exercise if it wasn't super challenging last time, and if the target muscle wasn't sore or tired in the next session Deload every 4-8 weeks • Only go to the gym 2x that week • Monday and Thursday • Reduce the weights, sets, and reps by HALF • Do the program for 8-16 weeks and then see how you look! • Keep the exercises you liked • Switch to analogues for the ones that got stale • Then hit the plan again or try another one

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Front Delts
14.3%
Triceps
12.2%
Upper Back
12.2%
Chest
10.2%
Biceps
9.2%
Lats
8.2%
Hamstrings
7.1%
Middle Delts
6.1%
Glutes
5.1%
Quadriceps
4.1%
Rear Delts
3.1%
Forearms
3.1%
Lower Back
2%
Adductors
1%
Abs
1%
Abductors
1%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Incline Bench Press (Barbell)210 reps@7
2Chest Fly (Dumbbell)212 reps@7
3Lateral Raise (Dumbbell)215 reps@7
4Upright Row (Dumbbell)210 reps@7
5Seated Row (Machine)210 reps@7
#ExerciseSetsRepsIntensity
1Squat (Barbell)210 reps@7
2Good Morning210 reps@7
3Skull Crusher (Dumbbell)212 reps@7
4Bicep Curl (Dumbbell)212 reps@7
#ExerciseSetsRepsIntensity
1Pull-Up (Weighted)210 reps@10
2Pull-Up (Assisted)210 reps@10
3Bench Press (Barbell)210 reps@7
4Incline Bench Press (Dumbbell)210 reps@7
5Upright Row (Cable)212 reps@7
#ExerciseSetsRepsIntensity
1Bicep Curl (Cable)215 reps@7
2Tricep Pushdown (Cable)215 reps@7
3Leg Curl212 reps@7
4Leg Press212 reps@7
#ExerciseSetsRepsIntensity
1Cross-Body One-Arm Laterals215 reps@7
2Y Raise215 reps@7
3Parallel Pulldowns215 reps@7
4Lat Prayer215 reps@7
5Deficit Push Up220 reps@10

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, 12-Week Superman Physique Builder 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 60 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.

12-Week Superman Physique Builder 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

12-Week Superman Physique Builder 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

Boostcamp app
11,000+ 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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