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Superman protocal

by Richard W.
1 athletes joined

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 30, 2025 09:38
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.8%
Chest
11.1%
Biceps
9.8%
Middle Delts
9.5%
Lats
8.9%
Triceps
8.7%
Upper Back
8%
Hamstrings
7.1%
Quadriceps
5.6%
Calves
5.6%
Glutes
5.2%
Abductors
2.2%
Rear Delts
2%
Lower Back
1.5%
Forearms
1.3%
Abs
0.7%
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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 (Dumbbell)
4
-
2
Chest Fly (Machine)
2
-
3
Upright Row (Dumbbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Machine)
2
-
3
Upright Row (Dumbbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Machine)
2
-
3
Upright Row (Dumbbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Machine)
2
-
3
Upright Row (Dumbbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Machine)
2
-
3
Upright Row (Dumbbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Machine)
2
-
3
Upright Row (Dumbbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Machine)
2
-
3
Upright Row (Dumbbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Machine)
2
-
3
Upright Row (Dumbbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Landmine Romanian Deadlift
2
-
3
Leg Curl
2
-
4
Calf Raise (Machine)
3
-
5
Low Incline Skull Crushers (Dumbbell)
2
-
6
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Landmine Romanian Deadlift
2
-
3
Leg Curl
2
-
4
Calf Raise (Machine)
3
-
5
Low Incline Skull Crushers (Dumbbell)
2
-
6
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Landmine Romanian Deadlift
2
-
3
Leg Curl
2
-
4
Calf Raise (Machine)
3
-
5
Low Incline Skull Crushers (Dumbbell)
2
-
6
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Landmine Romanian Deadlift
2
-
3
Leg Curl
2
-
4
Calf Raise (Machine)
3
-
5
Low Incline Skull Crushers (Dumbbell)
2
-
6
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Landmine Romanian Deadlift
2
-
3
Leg Curl
2
-
4
Calf Raise (Machine)
3
-
5
Low Incline Skull Crushers (Dumbbell)
2
-
6
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Landmine Romanian Deadlift
2
-
3
Leg Curl
2
-
4
Calf Raise (Machine)
3
-
5
Low Incline Skull Crushers (Dumbbell)
2
-
6
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Landmine Romanian Deadlift
2
-
3
Leg Curl
2
-
4
Calf Raise (Machine)
3
-
5
Low Incline Skull Crushers (Dumbbell)
2
-
6
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Landmine Romanian Deadlift
2
-
3
Leg Curl
2
-
4
Calf Raise (Machine)
3
-
5
Low Incline Skull Crushers (Dumbbell)
2
-
6
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Lat Pulldown (Single Arm)
2
-
3
Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Lat Pulldown (Single Arm)
2
-
3
Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Lat Pulldown (Single Arm)
2
-
3
Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Lat Pulldown (Single Arm)
2
-
3
Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Lat Pulldown (Single Arm)
2
-
3
Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Lat Pulldown (Single Arm)
2
-
3
Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Lat Pulldown (Single Arm)
2
-
3
Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Lat Pulldown (Single Arm)
2
-
3
Bench Press (Dumbbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lying Leg Curl
2
-
4
Leg Press
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lying Leg Curl
2
-
4
Leg Press
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lying Leg Curl
2
-
4
Leg Press
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lying Leg Curl
2
-
4
Leg Press
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lying Leg Curl
2
-
4
Leg Press
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lying Leg Curl
2
-
4
Leg Press
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lying Leg Curl
2
-
4
Leg Press
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lying Leg Curl
2
-
4
Leg Press
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Y Raise (Dumbbell)
2
-
3
Lat Stretchers (John Meadows Exercise)
2
-
4
Straight Arm Pulldown
2
-
5
Deficit Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Y Raise (Dumbbell)
2
-
3
Lat Stretchers (John Meadows Exercise)
2
-
4
Straight Arm Pulldown
2
-
5
Deficit Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Y Raise (Dumbbell)
2
-
3
Lat Stretchers (John Meadows Exercise)
2
-
4
Straight Arm Pulldown
2
-
5
Deficit Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Y Raise (Dumbbell)
2
-
3
Lat Stretchers (John Meadows Exercise)
2
-
4
Straight Arm Pulldown
2
-
5
Deficit Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Y Raise (Dumbbell)
2
-
3
Lat Stretchers (John Meadows Exercise)
2
-
4
Straight Arm Pulldown
2
-
5
Deficit Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Y Raise (Dumbbell)
2
-
3
Lat Stretchers (John Meadows Exercise)
2
-
4
Straight Arm Pulldown
2
-
5
Deficit Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Y Raise (Dumbbell)
2
-
3
Lat Stretchers (John Meadows Exercise)
2
-
4
Straight Arm Pulldown
2
-
5
Deficit Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Incline Y Raise (Dumbbell)
2
-
3
Lat Stretchers (John Meadows Exercise)
2
-
4
Straight Arm Pulldown
2
-
5
Deficit Push Up
2
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
-
-
3
Upright Row (Dumbbell)
1 Set
1 Set
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
-
-
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Landmine Romanian Deadlift
1 Set
1 Set
-
-
3
Leg Curl
1 Set
1 Set
-
-
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Low Incline Skull Crushers (Dumbbell)
1 Set
1 Set
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Lat Pulldown (Single Arm)
1 Set
1 Set
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
5
Upright Row (Cable)
1 Set
1 Set
-
-
Day 4
1
Bicep Curl (Cable)
3 Sets
1 Set
1 Set
-
-
-
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
-
-
-
3
Lying Leg Curl
1 Set
1 Set
-
-
4
Leg Press
1 Set
1 Set
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
-
-
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
-
-
-
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
-
-
-
2
Incline Y Raise (Dumbbell)
1 Set
1 Set
-
-
3
Lat Stretchers (John Meadows Exercise)
1 Set
1 Set
-
-
4
Straight Arm Pulldown
1 Set
1 Set
-
-
5
Deficit Push Up
1 Set
1 Set
-
-