Superman Kryptonian Strength
Strength training utilizing the principles of 5x5 to unleash your inner Kryptonian
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 5 reps | @10 |
| 1 | 5 reps | @9 | ||
| 2 | Cable Crossover | 3 | 5 reps | @10 |
| 1 | 5 reps | @9 | ||
| 3 | Lat Pulldown | 3 | 5 reps | @10 |
| 1 | 5 reps | @9 | ||
| 4 | Shoulder Press (Machine) | 3 | 5 reps | @10 |
| 1 | 5 reps | @9 | ||
| 5 | Chest Fly (Machine) | 4 | 15 reps | @8.5 |
| 6 | Seated Row (Machine) | 4 | 15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 3 | 5 reps | @10 |
| 1 | 5 reps | @9.5 | ||
| 2 | Deadlift (Paused) | 3 | 5 reps | @10 |
| 1 | 5 reps | @9.5 | ||
| 3 | Standing Calf Raise | 4 | 20 reps | @8.5 |
| 4 | Leg Extension | 4 | 20 reps | @8.5 |
| 5 | Hamstring Curl | 4 | 15 reps | @8.5 |
| 6 | Seated Calf Raise | 4 | 20 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 5 reps | @10 |
| 1 | 5 reps | @9.5 | ||
| 2 | Chest Press (Machine) | 3 | 5 reps | @10 |
| 1 | 5 reps | @9.5 | ||
| 3 | Seated Wide-Grip Row (Cable) | 3 | 5 reps | @10 |
| 1 | 5 reps | @9.5 | ||
| 4 | Lat Pulldown | 3 | 5 reps | @10 |
| 1 | 5 reps | @9.5 | ||
| 5 | Shrug (Dumbbell) | 4 | 20 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 3 | 15 reps | @9 |
| 2 | Reverse Bicep Curl (EZ Bar) | 3 | 15 reps | @9 |
| 3 | Tricep Pushdown (Cable) | 3 | 15 reps | @9 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 15 reps | @9 |
| 5 | Underhand Tricep Pulldown (EZ Bar) | 3 | 15 reps | @9 |
| 6 | Underhand Lat Pulldown | 3 | 15 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 3 | 15 reps | @8.5 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Superman Kryptonian Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Superman Kryptonian Strength is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Superman Kryptonian Strength is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
