IntermediateFree

Superman

RP strength Superman physique program

Chaitanya Bhave· Jan 2026

Free on iOS & Android

Overview

Length

8 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

30 min

Chest delts and back >>

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

16.2%

Triceps

13.7%

Upper Back

12.4%

Chest

11.2%

Biceps

Middle Delts

7.5%

Lats

7.5%

Hamstrings

6.2%

Quadriceps

Glutes

3.7%

Lower Back

2.5%

Forearms

1.4%

Rear Delts

1.2%

Adductors

1.2%

Abs

1.2%

Week 1 Workouts

#	Exercise	Sets
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

#	Exercise	Sets
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

#	Exercise	Sets
1	Squat (Smith Machine)	2
2	Good Morning	2
3	Single Arm Overhead Tricep Extension	2
4	Preacher Curl (Dumbbell)	2

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Superman is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 30 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.

Superman is structured around 3 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Superman 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android