5x10 Superman

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Behind-the-Neck Push Press

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Ab Wheel

Push Focus

Deadlift (Barbell)

Pendlay Row

Standing Calf Raise

Chin-Up (Bodyweight)

Dragon Fly

Kelso Shrug

Back Extension

Pull + Posterior Chain

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Seated Wide-Grip Row (Cable)

Hanging Oblique Knee Raise

Lying Leg Curl

Squat Focus

Squat Focus - Deload

Push Focus - Deload

Pull + Posterior Chain-Deload

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