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Rp Superman Workout Program

by Michael B.
19 athletes joined

Program Description

To get the esthetic look of Superman.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 13, 2024 12:55
  • Last Edited
    Jun 18, 2025 12:01

Summary

Unleash your inner strength with the Rp Superman Workout Program, an intense 8-week journey designed to transform your physique and boost your performance. Committing to 5 days a week, you'll engage in a dynamic mix of bodyweight, barbell, and cable exercises targeting all major muscle groups. From powerful pull-ups to chest-sculpting bench presses, each session is crafted to elevate your strength and endurance. Get ready to redefine your limits and achieve the results you've always wanted!
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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
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7
2
Chest Fly (Dumbbell)
1
1
10-15 reps
10-151 reps
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 7
2
Chest Fly (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Upright Row (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 7
2
Chest Fly (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Upright Row (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 7
2
Chest Fly (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Upright Row (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 7
2
Chest Fly (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Upright Row (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 7
2
Chest Fly (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Upright Row (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 7
2
Chest Fly (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Upright Row (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 7
2
Chest Fly (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Upright Row (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15-20 reps
RPE 7
2
Good Morning
2
15-20 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 7
2
Pull-Up (Assisted)
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 7
2
Pull-Up (Assisted)
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 7
2
Pull-Up (Assisted)
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 7
2
Pull-Up (Assisted)
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 7
2
Pull-Up (Assisted)
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 7
2
Pull-Up (Assisted)
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 7
2
Pull-Up (Assisted)
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 7
2
Pull-Up (Assisted)
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10 reps
RPE 7
3
Lying Leg Curl
2
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10 reps
RPE 7
3
Lying Leg Curl
2
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10 reps
RPE 7
3
Lying Leg Curl
2
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10 reps
RPE 7
3
Lying Leg Curl
2
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10 reps
RPE 7
3
Lying Leg Curl
2
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10 reps
RPE 7
3
Lying Leg Curl
2
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10 reps
RPE 7
3
Lying Leg Curl
2
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10 reps
RPE 7
3
Lying Leg Curl
2
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Y Raise
2
15-20 reps
RPE 7
3
Lat Pulldown
2
15-20 reps
RPE 7
4
Lat Prayer
2
15-20 reps
RPE 7
5
Deficit Push Up
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 7
2
Y Raise
2
10 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Lat Prayer
2
10 reps
RPE 7
5
Deficit Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 7
2
Y Raise
2
10 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Lat Prayer
2
10 reps
RPE 7
5
Deficit Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 7
2
Y Raise
2
10 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Lat Prayer
2
10 reps
RPE 7
5
Deficit Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 7
2
Y Raise
2
10 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Lat Prayer
2
10 reps
RPE 7
5
Deficit Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 7
2
Y Raise
2
10 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Lat Prayer
2
10 reps
RPE 7
5
Deficit Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 7
2
Y Raise
2
10 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Lat Prayer
2
10 reps
RPE 7
5
Deficit Push Up
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 7
2
Y Raise
2
10 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Lat Prayer
2
10 reps
RPE 7
5
Deficit Push Up
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7
2
Chest Fly (Dumbbell)
1
1
10-15 reps
10-151 reps
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 3
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@7
2
Pull-Up (Assisted)
2 Sets
10 Reps
@7
3
Bench Press (Barbell)
2 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
5
Upright Row (Cable)
2 Sets
10 Reps
@7
Day 4
1
Bicep Curl (Cable)
2 Sets
10 Reps
@7
2
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
3
Lying Leg Curl
2 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
10-15 Reps
@7
2
Chest Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-151 Reps
@7
@7
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@7
5
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@7
2
Good Morning
2 Sets
10-15 Reps
@7
3
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
2
Y Raise
2 Sets
15-20 Reps
@7
3
Lat Pulldown
2 Sets
15-20 Reps
@7
4
Lat Prayer
2 Sets
15-20 Reps
@7
5
Deficit Push Up
2 Sets
15-20 Reps
@7