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BoostcampPNG

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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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Deficit Push-Up (Bodyweight)
2
15 reps
2
Chest Fly (Dumbbell)
2
15 reps
3
Lateral Raise (Dumbbell)
2
15 reps
4
Upright Row (Barbell)
2
15 reps
5
Bent Over Row (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
2
Good Morning
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
2
Pull-Up (Band)
2
15 reps
3
Bench Press (Barbell)
2
15 reps
4
Incline Bench Press (Barbell)
2
15 reps
5
Upright Row (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
15 reps
2
Squat (Barbell)
2
15 reps
3A
Bicycle Crunch
2
15 reps
3B
Bicep Curl (Barbell)
2
15 reps
3C
Skull Crusher (Barbell)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
20 reps
2
Y Raise
2
20 reps
3
Pull-Up (Bodyweight)
2
20 reps
4
Pullover (Dumbbell)
2
20 reps
5
Decline Deficit Push-Up (Bodyweight)
2
20 reps
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