Christopher Reeve inspired Superman III Workout
Achieve the Classic Man of Steel's Physique
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 4 | 8 reps | @8.5 |
| 2 | Chest Press (Machine) | 4 | 8 reps | @8.5 |
| 3 | Cable Crossover | 4 | 8 reps | @8.5 |
| 4 | Chest Fly (Machine) | 4 | 8 reps | @8.5 |
| 5 | Shoulder Press (Machine) | 4 | 8 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 4 | 8 reps | @8.5 |
| 2 | Leg Press | 4 | 15 reps | @8.5 |
| 3 | Standing Calf Raise | 4 | 20 reps | @8.5 |
| 4 | Leg Extension | 4 | 20 reps | @9 |
| 5 | Hamstring Curl | 4 | 15 reps | @8.5 |
| 6 | Seated Calf Raise | 4 | 25 reps | @8 |
| 7 | Lateral Raise (Dumbbell) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 8 reps | @8.5 |
| 2 | Seated Row (Cable) | 4 | 8 reps | @8.5 |
| 3 | Romanian Deadlift (Barbell) | 4 | 8 reps | @8 |
| 4 | Seated Row (Machine) | 4 | 8 reps | @8.5 |
| 5 | Shrug (Dumbbell) | 4 | 20 reps | @8.5 |
| 6 | Underhand Lat Pulldown | 4 | 20 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Alternating Dumbbell Curl | 3 | 8 reps | @9 |
| 3 | Reverse Bicep Curl (EZ Bar) | 3 | 8 reps | @9 |
| 4 | Tricep Pushdown (Cable) | 3 | 8 reps | @9 |
| 5 | Tricep Pushdown (Cable) | 3 | 8 reps | @9 |
| 6 | Underhand Tricep Pulldown (EZ Bar) | 3 | 8 reps | @9 |
| 7 | Rear Delt Fly (Cable) | 4 | 8 reps | @8 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Christopher Reeve inspired Superman III Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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.
Christopher Reeve inspired Superman III Workout is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Christopher Reeve inspired Superman III Workout 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.
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