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Rp Superman Workout Program

by Michael B.
24 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
    Sep 06, 2025 06:33

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!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.7%
Upper Back
12.5%
Chest
11.4%
Lats
10.2%
Triceps
9.9%
Middle Delts
9.2%
Biceps
8.6%
Hamstrings
6.9%
Quadriceps
4.6%
Glutes
4.3%
Rear Delts
3.1%
Lower Back
2.4%
Forearms
1.4%
Abs
1%
Adductors
0.5%
Abductors
0.4%
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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
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