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5x10 Superman

by brian A.
1 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 13, 2025 01:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
60%
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
62%
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
64%
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
62%
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
64%
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
66%
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
62%
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
64%
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
66%
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
68%
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
64%
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
60%
2
Behind-the-Neck Push Press
5
10 reps
60%
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
62%
2
Behind-the-Neck Push Press
5
10 reps
62%
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
64%
2
Behind-the-Neck Push Press
5
10 reps
64%
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
62%
2
Behind-the-Neck Push Press
5
10 reps
62%
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
64%
2
Behind-the-Neck Push Press
5
10 reps
64%
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
66%
2
Behind-the-Neck Push Press
5
10 reps
66%
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
62%
2
Behind-the-Neck Push Press
5
8 reps
62%
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
64%
2
Behind-the-Neck Push Press
5
10 reps
64%
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
66%
2
Behind-the-Neck Push Press
5
10 reps
66%
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
68%
2
Behind-the-Neck Push Press
5
10 reps
68%
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
64%
2
Behind-the-Neck Push Press
5
8 reps
64%
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
60%
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
62%
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
64%
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
62%
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
64%
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
66%
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
62%
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
64%
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
66%
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
68%
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
64%
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 2
1
Bench Press (Barbell)
5 Sets
10 Reps
60%
2
Behind-the-Neck Push Press
5 Sets
10 Reps
60%
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
60%
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
Day 1
1
Front Squat (Barbell)
5 Sets
10 Reps
60%
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