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Superhero Swole

by Don S.

Program Description

**Superhero Swole** is a dynamic 6-week program designed to help you build the Hollywood superhero look. Geared towards creating that top down V-Taper. With 30 workout days packed into this plan, you'll engage in a variety of movements, including dumbbell presses, rows, and leg exercises, ensuring a comprehensive approach to training. Each session is crafted to challenge your limits, enhance your physique, and boost your confidence as you work toward your superhero goals. Get ready to unleash your inner strength and transform your physique!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 12, 2025 06:34
  • Last Edited
    Aug 14, 2025 01:26
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Y Raise
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Y Raise
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
-
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3
Y Raise
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
15-20 reps
-
2
Seated Overhead Press (Dumbbell)
5
8-12 reps
-
3
Y Raise
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Lat Pulldown (Single Arm)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
15-20 reps
-
2
Seated Overhead Press (Dumbbell)
5
8-12 reps
-
3
Y Raise
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Lat Pulldown (Single Arm)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
15-20 reps
-
2
Seated Overhead Press (Dumbbell)
5
8-12 reps
-
3
Y Raise
4
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Lat Pulldown (Single Arm)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
-
2
Incline Curl (Dumbbell)
4
12-15 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
-
2
Incline Curl (Dumbbell)
4
12-15 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
-
2
Incline Curl (Dumbbell)
4
12-15 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
-
2
Incline Curl (Dumbbell)
4
12-15 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
-
2
Incline Curl (Dumbbell)
4
12-15 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
12-15 reps
-
2
Incline Curl (Dumbbell)
4
12-15 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Deficit Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Deficit Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Deficit Push Up
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
5
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Face Pull
4
15-20 reps
-
6
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
5
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Face Pull
4
15-20 reps
-
6
Deficit Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
5
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Face Pull
4
15-20 reps
-
6
Deficit Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Lateral Raise (Machine)
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Lateral Raise (Machine)
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Chest Press (Machine)
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Lateral Raise (Machine)
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
12-15 reps
-
2
Incline Chest Press (Machine)
5
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Lat Pulldown
3
15-20 reps
-
6
Lateral Raise (Machine)
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
12-15 reps
-
2
Incline Chest Press (Machine)
5
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Lat Pulldown
3
15-20 reps
-
6
Lateral Raise (Machine)
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
12-15 reps
-
2
Incline Chest Press (Machine)
5
8-12 reps
-
3
Bench Press (Dumbbell)
4
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Lat Pulldown
3
15-20 reps
-
6
Lateral Raise (Machine)
3
20-30 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Y Raise
3 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Chest Fly (Machine)
2 Sets
12-15 Reps
-
6
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
-
Day 2
1
Skull Crusher
4 Sets
12-15 Reps
-
2
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
-
3
Wrist Curls
4 Sets
15-20 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
4 Sets
AMRAP
-
Day 3
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5
Face Pull
3 Sets
15-20 Reps
-
6
Deficit Push Up
2 Sets
AMRAP
-
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Cable Crunch
4 Sets
15-20 Reps
-
Day 5
1
Chest Fly (Machine)
4 Sets
12-15 Reps
-
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
T-Bar Row
3 Sets
8-12 Reps
-
5
Lat Pulldown
2 Sets
15-20 Reps
-
6
Lateral Raise (Machine)
2 Sets
20-30 Reps
-