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BoostcampPNG

Superman

by Eduardo P
1 athletes joined

Program Description

Program focused on building a V tapered Upper Body, to mirror Classical Superhero Aesthetics

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 13, 2024 01:23
  • Last Edited
    Jun 18, 2025 11:07

Summary

Unleash your inner strength with the Superman program, a comprehensive 12-week journey designed to sculpt your upper body and core. Training five days a week, you'll tackle a variety of exercises targeting your chest, delts, and back, ensuring balanced muscle development and explosive power. Each session is structured to progressively challenge you, with a focus on increasing weight weekly to maximize gains. Equip yourself with the full gym setup and get ready to redefine your limits!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 9
3
Seated Calf Raise
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
3
Bench Press (Close Grip)
3
10-15 reps
RPE 9
4
Seated Dip (Machine)
3
10-15 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Leg Press
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 9
5
Deficit Push Up
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@9
2
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
3 Sets
10-15 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@9
Day 3
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@9
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@9
4
Seated Dip (Machine)
3 Sets
10-15 Reps
@9
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@9
Day 5
1
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
2
Y Raise
3 Sets
10-15 Reps
@9
3
Lat Pulldown
3 Sets
10-15 Reps
@9
4
Lat Prayer
3 Sets
10-15 Reps
@9
5
Deficit Push Up
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@9
Day 4
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
2
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
3
Lying Leg Curl
3 Sets
10-15 Reps
@9
4
Leg Press
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
10-15 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10-15 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@9
3
Seated Calf Raise
3 Sets
10-15 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9