Superman Physique

Inspired by RP’s Superman Workout, with manageable volume.

**Note: This highly modified RP Strength recommendation emphasizes the arms and shoulders.

Build strength, power, and definition while maintaining lower body tone. Daily arm workouts and strategic upper body focus, prioritizing back and shoulders this time will transform your physique.

Week 8 is a Deload, or you can restart the program. When reloading, do half the weight, reps, and sets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Upper Chest, Upper Back, Biceps, Triceps, Front Delts, Side Delts

Chest Supported Row (Dumbbell)

Lat Pulldown

Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Tricep Kickback

Bayesian Curl

Seated Military Press (Barbell)

Underhand Lat Pulldown

Dip (Weighted)

Romanian Deadlift (Barbell)

Leg Extension

Chin-Up (Weighted)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Reverse Bicep Curl (EZ Bar)

Chest Fly (Cable)

Hamstrings, Quads, Rear Delts, Biceps, Triceps

Leg Curl

Squat (Barbell)

Face Pull

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