Superman Stack: Instantly Double Your Power & Size

**Optimal 2 Muscles a Day Training** is a comprehensive 4-week program designed to maximize strength and muscle growth by targeting two muscle groups each session. With 24 training days, you'll engage in a variety of exercises including bench presses, squats, and overhead presses, focusing on both compound and isolation movements. This program emphasizes progressive overload, ensuring that you continually challenge your muscles for optimal results. Get ready to push your limits and transform your physique with a structured and effective training plan!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Decline Bench Press (Barbell)

Chest Fly (Machine)

Overhead Press (Barbell)

Front Raise

Lateral Raise (Dumbbell)

Face Pull

Push Up

Chest + Shoulder (chest focus)

Squat (Barbell)

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Leg Extension

Romanian Deadlift (Dumbbell)

Hip Thrust (Barbell)

Standing Calf Raise

Tricep Kickback

Tricep Rope Push Down (Cable)

Legs + Triceps (legs focus)

Arnold Press

Upright Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Dip (Assisted)

Shoulder+Chest (shoulder focus

Bench Press (Close Grip)

Skull Crusher (Barbell)

Overhead Extension (Dumbbell)

Single Arm Pushdown

Single Arm Overhead Tricep Extension

Squat (Smith Machine)

Split Squat (Dumbbell)

Lying Leg Curl

Back Extension

Triceps + Legs (triceps focus)

Chin-Up (Bodyweight)

Bicep Curl (Cable)

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Spider Curl

Reverse Curl (Barbell)

Concentration Curl

Lat Pulldown

Seated Row (Cable)

T-Bar Row

Reverse Wrist Curl (Barbell)

Wrist Extension (Dumbbell)

Biceps + Back (biceps focus)

Pull-Up (Bodyweight)

Barbell Row

Dumbbell Row

Single Arm High Row (Cable)

Bicep Curl (Barbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Back and Biceps (back focus)

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