The Superman Path by Mr. PhD
Superman by Mr. PhD, the academic pornstar
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bent Over Row (Barbell) | 4 | 12–15 reps |
| 1B | Bench Press (Barbell) | 4 | 12–15 reps |
| Superset | |||
| 2A | Lat Pulldown | 4 | 12–15 reps |
| 2B | Standing Shoulder Press (Dumbbell) | 4 | 12–15 reps |
| Superset | |||
| 3A | Incline Chest Fly (Dumbbell) | 2 | 12–15 reps |
| 3B | Rear Delt Fly (Dumbbell) | 2 | 12–15 reps |
| Superset | |||
| 4A | Cable Crossover | 2 | 12–15 reps |
| 4B | One Arm Lateral Raise (Cable) | 2 | 12–15 reps |
| Superset | |||
| 5A | Shrug (Dumbbell) | 4 | 12–15 reps |
| 5B | Dip (Bodyweight) | 4 | 12–15 reps |
| 6 | Standing Calf Raise | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Smith Machine) | 4 | 12–15 reps |
| 1B | Hanging Knee Raise | 4 | 12–15 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 4 | 12–15 reps |
| 2B | Abs Crunch (Bodyweight) | 4 | 12–15 reps |
| Superset | |||
| 3A | Leg Extension | 4 | 12–15 reps |
| 3B | Leg Curl | 4 | 12–15 reps |
| Superset | |||
| 4A | Tricep Pushdown (Cable) | 4 | 12–15 reps |
| 4B | Bicep Curl (Barbell) | 4 | 12–15 reps |
| Superset | |||
| 5A | Tricep Extension (Cable) | 4 | 12–15 reps |
| 5B | Bicep Curl (Cable) | 4 | 12–15 reps |
| 6 | Reverse Wrist Curl (Barbell) | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 4 | 12–15 reps |
| 1B | Dip (Bodyweight) | 4 | 12–15 reps |
| Superset | |||
| 2A | Lateral Raise (Dumbbell) | 4 | 12–15 reps |
| 2B | Chest Fly (Dumbbell) | 4 | 12–15 reps |
| Superset | |||
| 3A | Arnold Press | 4 | 12–15 reps |
| 3B | Underhand Lat Pulldown | 4 | 12–15 reps |
| Superset | |||
| 4A | Shrug (Barbell) | 4 | 12–15 reps |
| 4B | Seated Dip (Machine) | 4 | 12–15 reps |
| 5 | Seated Calf Raise | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Deadlift (Barbell) | 4 | 12–15 reps |
| 1B | Oblique Crunch | 4 | 12–15 reps |
| Superset | |||
| 2A | Roman Chair Sit Up | 4 | 12–15 reps |
| 2B | Back Extension | 4 | 12–15 reps |
| Superset | |||
| 3A | Leg Curl | 4 | 12–15 reps |
| 3B | Leg Extension | 4 | 12–15 reps |
| Superset | |||
| 4A | Tricep Extension (Cable) | 4 | 12–15 reps |
| 4B | Overhead Tricep Extension (Cable) | 4 | 12–15 reps |
| Superset | |||
| 5A | Incline Curl (Dumbbell) | 4 | 12–15 reps |
| 5B | Seated Dip (Machine) | 4 | 12–15 reps |
| 6 | Wrist Curls | 4 | 12–15 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Superman Path by Mr. PhD is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full 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 60 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.
The Superman Path by Mr. PhD 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Superman Path by Mr. PhD 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
