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Superman workout

by Oscar L.
1 athletes joined

Program Description

Prioritize chest/back and shoulders

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2025 06:39
  • Last Edited
    Jun 18, 2025 11:17

Summary

Unleash your inner strength with the Superman Workout, a dynamic 6-week program designed to sculpt your upper body and build explosive power. Committing to five days a week, you'll engage in a variety of exercises including dumbbell presses, rows, and curls, ensuring comprehensive muscle development. Each session is structured to maximize intensity and effectiveness, pushing you to new heights in your fitness journey. Equip yourself with a full gym and get ready to soar!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.1%
Chest
12.2%
Middle Delts
10.8%
Upper Back
10%
Triceps
9.4%
Lats
9.2%
Biceps
7.4%
Quadriceps
7%
Hamstrings
6.4%
Glutes
6%
Rear Delts
3.2%
Lower Back
2.4%
Abs
1.6%
Forearms
0.6%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Incline Chest Fly (Dumbbell)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Upright Row (Barbell)
2
-
5
Chest Supported Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
2
Overhead Tricep Extension (Dumbbell)
2
-
3
Stiff Leg Deadlift
2
-
4
Bulgarian Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Lat Prayer
2
-
3
Upright Row (Barbell)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Deficit Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Single Arm Overhead Tricep Extension
2
-
3
Hamstring Curl
2
-
4
Hack Squat
2
-
5
Sissy Squat
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Pullover (Dumbbell)
2
-
4
One Arm Lateral Raise (Cable)
3
-
5
Rear Delt Fly (Cable)
2
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Incline Chest Fly (Dumbbell)
2 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Upright Row (Barbell)
2 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
Day 2
1A
Incline Curl (Dumbbell)
3 Sets
-
2
Overhead Tricep Extension (Dumbbell)
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
Day 3
1
Chin-Up (Assisted)
2 Sets
-
2
Lat Prayer
2 Sets
-
3
Upright Row (Barbell)
2 Sets
-
4
Incline Bench Press (Dumbbell)
2 Sets
-
5
Deficit Push Up
2 Sets
-
Day 4
1
Bayesian Curl
2 Sets
-
2
Single Arm Overhead Tricep Extension
2 Sets
-
3
Hamstring Curl
2 Sets
-
4
Hack Squat
2 Sets
-
5
Sissy Squat
2 Sets
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Lat Pulldown (Close Grip)
2 Sets
-
3
Pullover (Dumbbell)
2 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Rear Delt Fly (Cable)
2 Sets
-