Program Description
Unleash the Superman in you
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJan 27, 2025 03:08
- Last EditedJun 18, 2025 10:56
Summary
Embark on a transformative 6-week journey with *The Superman Path* by Mr. PhD, designed for those ready to elevate their strength and physique. This program features four challenging workouts each week, focusing on superset training to maximize muscle engagement and efficiency. You’ll tackle a variety of compound and isolation movements, including barbell rows, bench presses, and squats, all tailored to build a powerful upper and lower body. With a full gym setup, you’ll have the tools to unleash your potential and achieve impressive results. Get ready to soar!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Chest
10.3%
Upper Back
8.8%
Front Delts
8.4%
Abs
7.7%
Biceps
7.4%
Quadriceps
6.4%
Hamstrings
6.4%
Middle Delts
5.9%
Lats
4.5%
Glutes
4.5%
Forearms
4.2%
Lower Back
3.5%
Calves
3.2%
Rear Delts
1.3%
Adductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bent Over Row (Barbell)
4
12-15 reps
-
1B
Bench Press (Barbell)
4
12-15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
12-15 reps
-
3A
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
4A
Cable Crossover
2
12-15 reps
-
4B
One Arm Lateral Raise (Cable)
2
12-15 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
Dip (Bodyweight)
4
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
8-10 reps
-
1B
Bench Press (Barbell)
4
8-10 reps
-
2A
Lat Pulldown
4
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Incline Chest Fly (Dumbbell)
2
8-10 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
4A
Cable Crossover
2
8-10 reps
-
4B
One Arm Lateral Raise (Cable)
2
8-10 reps
-
5A
Shrug (Dumbbell)
4
8-10 reps
-
5B
Dip (Bodyweight)
4
8-10 reps
-
6
Standing Calf Raise
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
4-6 reps
-
1B
Bench Press (Barbell)
4
4-6 reps
-
2A
Lat Pulldown
4
4-6 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
4-6 reps
-
3A
Incline Chest Fly (Dumbbell)
2
4-6 reps
-
3B
Rear Delt Fly (Dumbbell)
2
4-6 reps
-
4A
Cable Crossover
2
4-6 reps
-
4B
One Arm Lateral Raise (Cable)
2
4-6 reps
-
5A
Shrug (Dumbbell)
4
4-6 reps
-
5B
Dip (Bodyweight)
4
4-6 reps
-
6
Standing Calf Raise
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12-15 reps
-
1B
Bench Press (Barbell)
4
12-15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
12-15 reps
-
3A
Incline Chest Fly (Dumbbell)
2
12-15 reps
-
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
4A
Cable Crossover
2
12-15 reps
-
4B
One Arm Lateral Raise (Cable)
2
12-15 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
Dip (Bodyweight)
4
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
8-10 reps
-
1B
Bench Press (Barbell)
4
8-10 reps
-
2A
Lat Pulldown
4
8-10 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Incline Chest Fly (Dumbbell)
2
8-10 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
4A
Cable Crossover
2
8-10 reps
-
4B
One Arm Lateral Raise (Cable)
2
8-10 reps
-
5A
Shrug (Dumbbell)
4
8-10 reps
-
5B
Dip (Bodyweight)
4
8-10 reps
-
6
Standing Calf Raise
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
4-6 reps
-
1B
Bench Press (Barbell)
4
4-6 reps
-
2A
Lat Pulldown
4
4-6 reps
-
2B
Standing Shoulder Press (Dumbbell)
4
4-6 reps
-
3A
Incline Chest Fly (Dumbbell)
2
4-6 reps
-
3B
Rear Delt Fly (Dumbbell)
2
4-6 reps
-
4A
Cable Crossover
2
4-6 reps
-
4B
One Arm Lateral Raise (Cable)
2
4-6 reps
-
5A
Shrug (Dumbbell)
4
4-6 reps
-
5B
Dip (Bodyweight)
4
4-6 reps
-
6
Standing Calf Raise
4
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
12-15 reps
-
1B
Hanging Knee Raise
4
12-15 reps
-
2A
Romanian Deadlift (Barbell)
4
12-15 reps
-
2B
Abs Crunch (Bodyweight)
4
12-15 reps
-
3A
Leg Extension
4
12-15 reps
-
3B
Leg Curl
4
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
12-15 reps
-
4B
Bicep Curl (Barbell)
4
12-15 reps
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
8-10 reps
-
1B
Hanging Knee Raise
4
8-10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Abs Crunch (Bodyweight)
4
8-10 reps
-
3A
Leg Extension
4
8-10 reps
-
3B
Leg Curl
4
8-10 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Bicep Curl (Barbell)
4
8-10 reps
-
5A
Tricep Extension (Cable)
4
8-10 reps
-
5B
Bicep Curl (Cable)
4
8-10 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-6 reps
-
1B
Hanging Knee Raise
4
4-6 reps
-
2A
Romanian Deadlift (Barbell)
4
4-6 reps
-
2B
Abs Crunch (Bodyweight)
4
4-6 reps
-
3A
Leg Extension
4
4-6 reps
-
3B
Leg Curl
4
4-6 reps
-
4A
Tricep Pushdown (Cable)
4
4-6 reps
-
4B
Bicep Curl (Barbell)
4
4-6 reps
-
5A
Tricep Extension (Cable)
4
4-6 reps
-
5B
Bicep Curl (Cable)
4
4-6 reps
-
6
Reverse Wrist Curl (Barbell)
4
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
12-15 reps
-
1B
Hanging Knee Raise
4
12-15 reps
-
2A
Romanian Deadlift (Barbell)
4
12-15 reps
-
2B
Abs Crunch (Bodyweight)
4
12-15 reps
-
3A
Leg Extension
4
12-15 reps
-
3B
Leg Curl
4
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
12-15 reps
-
4B
Bicep Curl (Barbell)
4
12-15 reps
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
8-10 reps
-
1B
Hanging Knee Raise
4
8-10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Abs Crunch (Bodyweight)
4
8-10 reps
-
3A
Leg Extension
4
8-10 reps
-
3B
Leg Curl
4
8-10 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Bicep Curl (Barbell)
4
8-10 reps
-
5A
Tricep Extension (Cable)
4
8-10 reps
-
5B
Bicep Curl (Cable)
4
8-10 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-6 reps
-
1B
Hanging Knee Raise
4
4-6 reps
-
2A
Romanian Deadlift (Barbell)
4
4-6 reps
-
2B
Abs Crunch (Bodyweight)
4
4-6 reps
-
3A
Leg Extension
4
4-6 reps
-
3B
Leg Curl
4
4-6 reps
-
4A
Tricep Pushdown (Cable)
4
4-6 reps
-
4B
Bicep Curl (Barbell)
4
4-6 reps
-
5A
Tricep Extension (Cable)
4
4-6 reps
-
5B
Bicep Curl (Cable)
4
4-6 reps
-
6
Reverse Wrist Curl (Barbell)
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
12-15 reps
-
1B
Dip (Bodyweight)
4
12-15 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Arnold Press
4
12-15 reps
-
3B
Underhand Lat Pulldown
4
12-15 reps
-
4A
Shrug (Barbell)
4
12-15 reps
-
4B
Seated Dip (Machine)
4
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
8-10 reps
-
1B
Dip (Bodyweight)
4
8-10 reps
-
2A
Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Chest Fly (Dumbbell)
4
8-10 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Underhand Lat Pulldown
4
8-10 reps
-
4A
Shrug (Barbell)
4
8-10 reps
-
4B
Seated Dip (Machine)
4
8-10 reps
-
5
Seated Calf Raise
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
4-6 reps
-
1B
Dip (Bodyweight)
4
4-6 reps
-
2A
Lateral Raise (Dumbbell)
4
4-6 reps
-
2B
Chest Fly (Dumbbell)
4
4-6 reps
-
3A
Arnold Press
4
4-6 reps
-
3B
Underhand Lat Pulldown
4
4-6 reps
-
4A
Shrug (Barbell)
4
4-6 reps
-
4B
Seated Dip (Machine)
4
4-6 reps
-
5
Seated Calf Raise
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
12-15 reps
-
1B
Dip (Bodyweight)
4
12-15 reps
-
2A
Lateral Raise (Dumbbell)
4
12-15 reps
-
2B
Chest Fly (Dumbbell)
4
12-15 reps
-
3A
Arnold Press
4
12-15 reps
-
3B
Underhand Lat Pulldown
4
12-15 reps
-
4A
Shrug (Barbell)
4
12-15 reps
-
4B
Seated Dip (Machine)
4
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
8-10 reps
-
1B
Dip (Bodyweight)
4
8-10 reps
-
2A
Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Chest Fly (Dumbbell)
4
8-10 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Underhand Lat Pulldown
4
8-10 reps
-
4A
Shrug (Barbell)
4
8-10 reps
-
4B
Seated Dip (Machine)
4
8-10 reps
-
5
Seated Calf Raise
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
4-6 reps
-
1B
Dip (Bodyweight)
4
4-6 reps
-
2A
Lateral Raise (Dumbbell)
4
4-6 reps
-
2B
Chest Fly (Dumbbell)
4
4-6 reps
-
3A
Arnold Press
4
4-6 reps
-
3B
Underhand Lat Pulldown
4
4-6 reps
-
4A
Shrug (Barbell)
4
4-6 reps
-
4B
Seated Dip (Machine)
4
4-6 reps
-
5
Seated Calf Raise
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
12-15 reps
-
1B
Oblique Crunch
4
12-15 reps
-
2A
Roman Chair Sit Up
4
12-15 reps
-
2B
Back Extension
4
12-15 reps
-
3A
Leg Curl
4
12-15 reps
-
3B
Leg Extension
4
12-15 reps
-
4A
Tricep Extension (Cable)
4
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Incline Curl (Dumbbell)
4
12-15 reps
-
5B
Seated Dip (Machine)
4
12-15 reps
-
6
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-10 reps
-
1B
Oblique Crunch
4
8-10 reps
-
2A
Roman Chair Sit Up
4
8-10 reps
-
2B
Back Extension
4
8-10 reps
-
3A
Leg Curl
4
8-10 reps
-
3B
Leg Extension
4
8-10 reps
-
4A
Tricep Extension (Cable)
4
8-10 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5A
Incline Curl (Dumbbell)
4
8-10 reps
-
5B
Seated Dip (Machine)
4
8-10 reps
-
6
Wrist Curls
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
4-6 reps
-
1B
Oblique Crunch
4
4-6 reps
-
2A
Roman Chair Sit Up
4
4-6 reps
-
2B
Back Extension
4
4-6 reps
-
3A
Leg Curl
4
4-6 reps
-
3B
Leg Extension
4
4-6 reps
-
4A
Tricep Extension (Cable)
4
4-6 reps
-
4B
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5A
Incline Curl (Dumbbell)
4
4-6 reps
-
5B
Seated Dip (Machine)
4
4-6 reps
-
6
Wrist Curls
4
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
12-15 reps
-
1B
Oblique Crunch
4
12-15 reps
-
2A
Roman Chair Sit Up
4
12-15 reps
-
2B
Back Extension
4
12-15 reps
-
3A
Leg Curl
4
12-15 reps
-
3B
Leg Extension
4
12-15 reps
-
4A
Tricep Extension (Cable)
4
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5A
Incline Curl (Dumbbell)
4
12-15 reps
-
5B
Seated Dip (Machine)
4
12-15 reps
-
6
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
8-10 reps
-
1B
Oblique Crunch
4
8-10 reps
-
2A
Roman Chair Sit Up
4
8-10 reps
-
2B
Back Extension
4
8-10 reps
-
3A
Leg Curl
4
8-10 reps
-
3B
Leg Extension
4
8-10 reps
-
4A
Tricep Extension (Cable)
4
8-10 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5A
Incline Curl (Dumbbell)
4
8-10 reps
-
5B
Seated Dip (Machine)
4
8-10 reps
-
6
Wrist Curls
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
4-6 reps
-
1B
Oblique Crunch
4
4-6 reps
-
2A
Roman Chair Sit Up
4
4-6 reps
-
2B
Back Extension
4
4-6 reps
-
3A
Leg Curl
4
4-6 reps
-
3B
Leg Extension
4
4-6 reps
-
4A
Tricep Extension (Cable)
4
4-6 reps
-
4B
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5A
Incline Curl (Dumbbell)
4
4-6 reps
-
5B
Seated Dip (Machine)
4
4-6 reps
-
6
Wrist Curls
4
4-6 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Bent Over Row (Barbell)4 Sets
12-15 Reps
-
1B
Bench Press (Barbell)4 Sets
12-15 Reps
-
2A
Lat Pulldown4 Sets
12-15 Reps
-
2B
Standing Shoulder Press (Dumbbell)4 Sets
12-15 Reps
-
3A
Incline Chest Fly (Dumbbell)2 Sets
12-15 Reps
-
3B
Rear Delt Fly (Dumbbell)2 Sets
12-15 Reps
-
4A
Cable Crossover2 Sets
12-15 Reps
-
4B
One Arm Lateral Raise (Cable)2 Sets
12-15 Reps
-
5A
Shrug (Dumbbell)4 Sets
12-15 Reps
-
5B
Dip (Bodyweight)4 Sets
12-15 Reps
-
6
Standing Calf Raise4 Sets
12-15 Reps
-
Day 2
1A
Squat (Smith Machine)4 Sets
12-15 Reps
-
1B
Hanging Knee Raise4 Sets
12-15 Reps
-
2A
Romanian Deadlift (Barbell)4 Sets
12-15 Reps
-
2B
Abs Crunch (Bodyweight)4 Sets
12-15 Reps
-
3A
Leg Extension4 Sets
12-15 Reps
-
3B
Leg Curl4 Sets
12-15 Reps
-
4A
Tricep Pushdown (Cable)4 Sets
12-15 Reps
-
4B
Bicep Curl (Barbell)4 Sets
12-15 Reps
-
5A
Tricep Extension (Cable)4 Sets
12-15 Reps
-
5B
Bicep Curl (Cable)4 Sets
12-15 Reps
-
6
Reverse Wrist Curl (Barbell)4 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)4 Sets
12-15 Reps
-
1B
Dip (Bodyweight)4 Sets
12-15 Reps
-
2A
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
2B
Chest Fly (Dumbbell)4 Sets
12-15 Reps
-
3A
Arnold Press4 Sets
12-15 Reps
-
3B
Underhand Lat Pulldown4 Sets
12-15 Reps
-
4A
Shrug (Barbell)4 Sets
12-15 Reps
-
4B
Seated Dip (Machine)4 Sets
12-15 Reps
-
5
Seated Calf Raise4 Sets
12-15 Reps
-
Day 4
1A
Deadlift (Barbell)4 Sets
12-15 Reps
-
1B
Oblique Crunch4 Sets
12-15 Reps
-
2A
Roman Chair Sit Up4 Sets
12-15 Reps
-
2B
Back Extension4 Sets
12-15 Reps
-
3A
Leg Curl4 Sets
12-15 Reps
-
3B
Leg Extension4 Sets
12-15 Reps
-
4A
Tricep Extension (Cable)4 Sets
12-15 Reps
-
4B
Overhead Tricep Extension (Cable)4 Sets
12-15 Reps
-
5A
Incline Curl (Dumbbell)4 Sets
12-15 Reps
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5B
Seated Dip (Machine)4 Sets
12-15 Reps
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6
Wrist Curls4 Sets
12-15 Reps
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