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5x10 Superman

by brian A.
2 athletes joined

Program Description

For intermediate lifters looking to gain size and full-body hypertrophy. 5x10 maximizes volume without overtraining muscle groups for the main compound lifts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2025 10:43
  • Last Edited
    Jul 14, 2025 02:59

Summary

Transform your strength with the **5x10 Superman** program, a comprehensive 12-week journey designed for serious lifters. Training three days a week, you'll focus on foundational movements like squats, bench presses, and deadlifts, expertly structured to build muscle and enhance performance. Each session combines progressive overload with targeted accessory work to maximize gains while ensuring adequate recovery. Get ready to elevate your training and achieve your fitness goals with confidence!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
60%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Standing Calf Raise
3
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
75%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
75%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
75%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
65%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Standing Calf Raise
3
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
80%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
80%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
80%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Standing Calf Raise
3
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
5
Hanging Oblique Knee Raise
3
AMRAP
RPE 8
6
Lying Leg Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
70%
2
Behind-the-Neck Push Press
5
10 reps
70%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
70%
2
Behind-the-Neck Push Press
5
10 reps
70%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
70%
2
Behind-the-Neck Push Press
5
10 reps
70%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
60%
2
Behind-the-Neck Push Press
5
8 reps
60%
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
75%
2
Behind-the-Neck Push Press
5
10 reps
75%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
75%
2
Behind-the-Neck Push Press
5
10 reps
75%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
75%
2
Behind-the-Neck Push Press
5
10 reps
75%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Behind-the-Neck Push Press
5
8 reps
65%
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
80%
2
Behind-the-Neck Push Press
5
10 reps
80%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
80%
2
Behind-the-Neck Push Press
5
10 reps
80%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
80%
2
Behind-the-Neck Push Press
5
10 reps
80%
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Behind-the-Neck Push Press
5
8 reps
70%
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
70%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
70%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
70%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
60%
2
Pendlay Row
3
8 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
75%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
75%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
75%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
65%
2
Pendlay Row
3
8 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
80%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
80%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
80%
2
Pendlay Row
3
10 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
12 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-6 reps
70%
2
Pendlay Row
3
8 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Dragon Fly
3
AMRAP
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8
7
Back Extension
3
AMRAP
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
5 Sets
10 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Standing Calf Raise
3 Sets
12-15 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Hanging Oblique Knee Raise
3 Sets
AMRAP
@8
6
Lying Leg Curl
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
70%
2
Behind-the-Neck Push Press
5 Sets
10 Reps
70%
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6
Ab Wheel
3 Sets
AMRAP
@8
Day 3
1
Deadlift (Barbell)
3 Sets
5-6 Reps
70%
2
Pendlay Row
3 Sets
10 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
@8
5
Dragon Fly
3 Sets
AMRAP
@8
6
Kelso Shrug
3 Sets
12 Reps
@8
7
Back Extension
3 Sets
AMRAP
@8