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Superman

by Chaitanya Bhave

Program Description

Chest delts and back >>

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 06, 2026 12:30
  • Last Edited
    Jan 13, 2026 12:29
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.3%
Triceps
13.8%
Upper Back
12.5%
Chest
11.3%
Biceps
8.8%
Middle Delts
7.5%
Lats
7.5%
Hamstrings
6.3%
Quadriceps
5%
Glutes
3.8%
Lower Back
2.5%
Rear Delts
1.3%
Adductors
1.3%
Abs
1.3%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Upright Row (Barbell)
2
-
5
Seated Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Upright Row (Barbell)
2
-
5
Seated Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Upright Row (Barbell)
2
-
5
Seated Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Upright Row (Barbell)
2
-
5
Seated Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Upright Row (Barbell)
2
-
5
Seated Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Upright Row (Barbell)
2
-
5
Seated Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Upright Row (Barbell)
2
-
5
Seated Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
Lateral Raise (Machine)
2
-
4
Upright Row (Barbell)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Good Morning
2
-
3
Single Arm Overhead Tricep Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Good Morning
2
-
3
Single Arm Overhead Tricep Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Good Morning
2
-
3
Single Arm Overhead Tricep Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Good Morning
2
-
3
Single Arm Overhead Tricep Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Good Morning
2
-
3
Single Arm Overhead Tricep Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Good Morning
2
-
3
Single Arm Overhead Tricep Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Good Morning
2
-
3
Single Arm Overhead Tricep Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Good Morning
2
-
3
Single Arm Overhead Tricep Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Chest Press (Machine)
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Upright Row (Cable)
2
-
6
Bicep Curl (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Seated Hamstring Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Chest Press (Machine)
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Upright Row (Cable)
2
-
6
Bicep Curl (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Seated Hamstring Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Chest Press (Machine)
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Upright Row (Cable)
2
-
6
Bicep Curl (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Seated Hamstring Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Chest Press (Machine)
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Upright Row (Cable)
2
-
6
Bicep Curl (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Seated Hamstring Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Chest Press (Machine)
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Upright Row (Cable)
2
-
6
Bicep Curl (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Seated Hamstring Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Chest Press (Machine)
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Upright Row (Cable)
2
-
6
Bicep Curl (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Seated Hamstring Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Chest Press (Machine)
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Upright Row (Cable)
2
-
6
Bicep Curl (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Seated Hamstring Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Lat Pulldown
2
-
3
Chest Press (Machine)
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Upright Row (Cable)
2
-
6
Bicep Curl (Cable)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Seated Hamstring Curl
2
-
9
Leg Extension
2
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Chest Fly (Cable)
2 Sets
-
3
Lateral Raise (Machine)
2 Sets
-
4
Upright Row (Barbell)
2 Sets
-
5
Seated Row (Machine)
2 Sets
-
Day 2
1
Squat (Smith Machine)
2 Sets
-
2
Good Morning
2 Sets
-
3
Single Arm Overhead Tricep Extension
2 Sets
-
Day 3
1
Pull-Up (Weighted)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Incline Bench Press (Dumbbell)
3 Sets
-
5
Upright Row (Cable)
2 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Seated Hamstring Curl
2 Sets
-
9
Leg Extension
2 Sets
-