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SUPERMAN 1.0

by Chris K.

Program Description

General muscle-sparing program for cut Emphasis on upper

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2025 03:02
  • Last Edited
    May 21, 2025 01:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Seated)
3
RPE 10
2
Chest Press (Machine)
3
RPE 10
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
2
-
4
JM Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Seated)
3
RPE 10
2
Chest Press (Machine)
3
RPE 10
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
2
-
4
JM Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Seated)
3
RPE 10
2
Chest Press (Machine)
3
RPE 10
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
2
-
4
JM Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Seated)
3
RPE 10
2
Chest Press (Machine)
3
RPE 10
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
2
-
4
JM Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Seated)
3
RPE 10
2
Chest Press (Machine)
3
RPE 10
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
2
-
4
JM Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Seated)
3
RPE 10
2
Chest Press (Machine)
3
RPE 10
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
2
-
4
JM Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Seated)
3
RPE 10
2
Chest Press (Machine)
3
RPE 10
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
2
-
4
JM Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Seated)
3
RPE 10
2
Chest Press (Machine)
3
RPE 10
3A
Pec Deck (Machine)
3
-
3B
Reverse Pec Deck
2
-
4
JM Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Reverse Curl Cable
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Reverse Curl Cable
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Reverse Curl Cable
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Reverse Curl Cable
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Reverse Curl Cable
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Reverse Curl Cable
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Reverse Curl Cable
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Reverse Curl Cable
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
3
-
5
Leg Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Lat Prayer
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Pull-Up (Assisted)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Pull-Up (Assisted)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Pull-Up (Assisted)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Pull-Up (Assisted)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Pull-Up (Assisted)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Pull-Up (Assisted)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Pull-Up (Assisted)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Super ROM Lateral Raise
2
-
3
Seated Hamstring Curl
4
-
4
Stiff Leg Deadlift
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Super ROM Lateral Raise
2
-
3
Seated Hamstring Curl
4
-
4
Stiff Leg Deadlift
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Super ROM Lateral Raise
2
-
3
Seated Hamstring Curl
4
-
4
Stiff Leg Deadlift
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Super ROM Lateral Raise
2
-
3
Seated Hamstring Curl
4
-
4
Stiff Leg Deadlift
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Super ROM Lateral Raise
2
-
3
Seated Hamstring Curl
4
-
4
Stiff Leg Deadlift
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Super ROM Lateral Raise
2
-
3
Seated Hamstring Curl
4
-
4
Stiff Leg Deadlift
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Super ROM Lateral Raise
2
-
3
Seated Hamstring Curl
4
-
4
Stiff Leg Deadlift
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Super ROM Lateral Raise
2
-
3
Seated Hamstring Curl
4
-
4
Stiff Leg Deadlift
2
-
5
Bulgarian Split Squat (Dumbbell)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Seated)
3 Sets
@10
2
Chest Press (Machine)
3 Sets
@10
3A
Pec Deck (Machine)
3 Sets
-
3B
Reverse Pec Deck
2 Sets
-
4
JM Press
3 Sets
-
Day 2
1
Calf Raise (Leg Press)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Seated Wide-Grip Row (Cable)
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
Day 3
1
Lateral Raise (Cable)
3 Sets
-
2
Reverse Curl Cable
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Leg Press
2 Sets
-
Day 5
1
Wrist Curls
3 Sets
-
2
Super ROM Lateral Raise
2 Sets
-
3
Seated Hamstring Curl
4 Sets
-
4
Stiff Leg Deadlift
2 Sets
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
-
Day 4
1
Calf Raise (Leg Press)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Lat Prayer
2 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Preacher Curl (Dumbbell)
2 Sets
-