Superman Training Program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Bodyweight)

Pull-Up (Band)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Upright Row (Barbell)

One Arm Lateral Raise (Dumbbell)

Y Raise

Pullover (Dumbbell)

Decline Deficit Push-Up (Bodyweight)

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Bent Over Row (Barbell)

Squat (Barbell)

Good Morning

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