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Superman Training Program
by Eduardo Sigaud
2 athletes joined
Program Description
Progression: Start with 3 RIR for all lifts For Day 2, 4 - Stick to 2 sets and add either a rep or 5 lbs. to each lift in most weeks of training For Day 1, 3, 5 - Add 5 lbs. or 1 rep every week that you can, add a set to an exercise if it wasn’t super challenging last time, and if the target muscle wasn’t sore or tired in the next session Deload every 4-8 weeks Gym 2 x that week (Monday and Thursday) Reduce weights, sets, and reps by half Do programs 8-16 weeks and compare. Keep exercises you like, switch to analogues for ones that are stale, hit the plan again or try another one.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 27, 2024 01:42
Last Edited
Jun 28, 2024 12:35
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Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Bodyweight)
2 Sets
15 Reps
2
Pull-Up (Band)
2 Sets
15 Reps
3
Bench Press (Barbell)
2 Sets
15 Reps
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
5
Upright Row (Barbell)
2 Sets
15 Reps
Day 5
1
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Y Raise
2 Sets
20 Reps
3
Pull-Up (Bodyweight)
2 Sets
20 Reps
4
Pullover (Dumbbell)
2 Sets
20 Reps
5
Decline Deficit Push-Up (Bodyweight)
2 Sets
20 Reps
Day 1
1
Decline Deficit Push-Up (Bodyweight)
2 Sets
15 Reps
2
Chest Fly (Dumbbell)
2 Sets
15 Reps
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
4
Upright Row (Barbell)
2 Sets
15 Reps
5
Bent Over Row (Barbell)
2 Sets
15 Reps
Day 2
1
Squat (Barbell)
2 Sets
15 Reps
2
Good Morning
2 Sets
15 Reps
3A
Bicycle Crunch
2 Sets
15 Reps
3B
Bicep Curl (Barbell)
2 Sets
15 Reps
3C
Skull Crusher (Barbell)
2 Sets
15 Reps
Day 4
1
Good Morning
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
15 Reps
3A
Bicycle Crunch
2 Sets
15 Reps
3B
Bicep Curl (Barbell)
2 Sets
15 Reps
3C
Skull Crusher (Barbell)
2 Sets
15 Reps