Superman protocal

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Dumbbell Press (10-15)

Cable/Machine Fly (12-15)

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

Chest Supported Row (Machine)

Leg Press

Romanian Deadlift (Barbell)

Calf Raise (Machine)

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Pull-Up (Assisted)

Lat Pulldown (John Meadows Stretchers)

Bench Press (Barbell)

Upright Row (Cable)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Lying Leg Curl

Hip Abductor (Machine)

Lateral Raise (Cable)

Y Raise (Freemotion Machine)

Lat Pulldown (Neutral Grip)

Lat Prayer

Deficit Push Up

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