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Superman protocal

by Richard W.

Program Description

Unleash your potential with the Superman Protocol, an 8-week bodybuilding program designed for intermediate lifters ready to elevate their training. Committed to five days a week, this program utilizes a full gym setup to sculpt and strengthen your physique, focusing on compound movements and isolation exercises to maximize muscle growth. Get ready to push your limits and transform your body with a structured approach that delivers results. Embrace the challenge and become your strongest self!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 11, 2025 10:58
  • Last Edited
    Sep 11, 2025 11:02
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Upper Back
11%
Middle Delts
10.5%
Lats
9.5%
Biceps
8.9%
Hamstrings
8.4%
Triceps
8.4%
Calves
7%
Quadriceps
5.8%
Chest
5.3%
Glutes
5.1%
Abductors
2.8%
Lower Back
2.1%
Forearms
1.6%
Abs
1.1%
Rear Delts
1.1%
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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 Dumbbell Press (10-15)
3
-
2
Cable/Machine Fly (12-15)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Dumbbell)
3
-
5
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-15)
3
-
2
Cable/Machine Fly (12-15)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Dumbbell)
3
-
5
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-15)
3
-
2
Cable/Machine Fly (12-15)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Dumbbell)
3
-
5
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-15)
3
-
2
Cable/Machine Fly (12-15)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Dumbbell)
3
-
5
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-15)
3
-
2
Cable/Machine Fly (12-15)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Dumbbell)
3
-
5
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-15)
3
-
2
Cable/Machine Fly (12-15)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Dumbbell)
3
-
5
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-15)
3
-
2
Cable/Machine Fly (12-15)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Dumbbell)
3
-
5
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-15)
3
-
2
Cable/Machine Fly (12-15)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Dumbbell)
3
-
5
Chest Supported Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Calf Raise (Machine)
4
-
4
Skull Crusher (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Calf Raise (Machine)
4
-
4
Skull Crusher (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Calf Raise (Machine)
4
-
4
Skull Crusher (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Calf Raise (Machine)
4
-
4
Skull Crusher (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Calf Raise (Machine)
4
-
4
Skull Crusher (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Calf Raise (Machine)
4
-
4
Skull Crusher (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Calf Raise (Machine)
4
-
4
Skull Crusher (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Calf Raise (Machine)
4
-
4
Skull Crusher (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Lat Pulldown (John Meadows Stretchers)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Dumbbell Press (10-15)
3
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Lat Pulldown (John Meadows Stretchers)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Dumbbell Press (10-15)
3
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Lat Pulldown (John Meadows Stretchers)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Dumbbell Press (10-15)
3
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Lat Pulldown (John Meadows Stretchers)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Dumbbell Press (10-15)
3
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Lat Pulldown (John Meadows Stretchers)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Dumbbell Press (10-15)
3
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Lat Pulldown (John Meadows Stretchers)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Dumbbell Press (10-15)
3
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Lat Pulldown (John Meadows Stretchers)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Dumbbell Press (10-15)
3
-
5
Upright Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Lat Pulldown (John Meadows Stretchers)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Dumbbell Press (10-15)
3
-
5
Upright Row (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lying Leg Curl
3
-
4
Leg Press
3
-
5
Calf Raise (Machine)
4
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lying Leg Curl
3
-
4
Leg Press
3
-
5
Calf Raise (Machine)
4
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lying Leg Curl
3
-
4
Leg Press
3
-
5
Calf Raise (Machine)
4
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lying Leg Curl
3
-
4
Leg Press
3
-
5
Calf Raise (Machine)
4
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lying Leg Curl
3
-
4
Leg Press
3
-
5
Calf Raise (Machine)
4
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lying Leg Curl
3
-
4
Leg Press
3
-
5
Calf Raise (Machine)
4
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lying Leg Curl
3
-
4
Leg Press
3
-
5
Calf Raise (Machine)
4
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lying Leg Curl
3
-
4
Leg Press
3
-
5
Calf Raise (Machine)
4
-
6
Hip Abductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Y Raise (Freemotion Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
3
-
5
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Y Raise (Freemotion Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
3
-
5
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Y Raise (Freemotion Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
3
-
5
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Y Raise (Freemotion Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
3
-
5
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Y Raise (Freemotion Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
3
-
5
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Y Raise (Freemotion Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
3
-
5
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Y Raise (Freemotion Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
3
-
5
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Y Raise (Freemotion Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Prayer
3
-
5
Deficit Push Up
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Dumbbell Press (10-15)
3 Sets
-
2
Cable/Machine Fly (12-15)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Upright Row (Dumbbell)
3 Sets
-
5
Chest Supported Row (Machine)
3 Sets
-
Day 2
1
Leg Press
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Calf Raise (Machine)
4 Sets
-
4
Skull Crusher (Dumbbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Pull-Up (Assisted)
3 Sets
-
2
Lat Pulldown (John Meadows Stretchers)
3 Sets
-
3
Bench Press (Barbell)
3 Sets
-
4
Incline Dumbbell Press (10-15)
3 Sets
-
5
Upright Row (Cable)
3 Sets
-
Day 4
1
Bicep Curl (Cable)
3 Sets
-
2
Tricep Pushdown (Cable)
3 Sets
-
3
Lying Leg Curl
3 Sets
-
4
Leg Press
3 Sets
-
5
Calf Raise (Machine)
4 Sets
-
6
Hip Abductor (Machine)
2 Sets
-
Day 5
1
Lateral Raise (Cable)
3 Sets
-
2
Y Raise (Freemotion Machine)
3 Sets
-
3
Lat Pulldown (Neutral Grip)
3 Sets
-
4
Lat Prayer
3 Sets
-
5
Deficit Push Up
3 Sets
-