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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
    Jun 18, 2025 11:39

Summary

Unleash your potential with SUPERMAN 1.0, an 8-week program designed to build strength and muscle across all major muscle groups. Committing to five days a week, you'll engage in a dynamic mix of push, pull, leg, and lower body workouts, utilizing a variety of equipment to maximize your gains. Each session incorporates targeted exercises, including supersets and machine workouts, ensuring you challenge your body and see real results. Get ready to transform your physique and elevate your fitness journey!
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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
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
-