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SUPERMAN WORKOUT PLAN by Renaissance Periodization

by Gustavo L.

Program Description

The purpose of your program is to develop a balanced, aesthetic, and powerful physique with an emphasis on creating the classic "Superman" V-taper look. This involves focusing on: Upper Pecs – to build a fuller, more elevated chest appearance. Side Delts – to widen the shoulders and enhance the shoulder-to-waist ratio. Lats – to expand the back width, contributing to a broader upper body and narrow waist illusion. • Start at about 3 RIR for all lifts • For Day 2 and 4: Stick to the 2 sets and add either a rep or 5lbs to each lift in most weeks of training • For Day 1,3 and 5: Add 5lbs or 1 rep every week that you can Add a set to an exercise if it wasn't super challenging last time, and if the target muscle wasn't sore or tired in the next session.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2025 03:41
  • Last Edited
    Jun 17, 2025 04:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7-10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 7-10
3
Super- ROM Lateral Raise
2
10-15 reps
RPE 7-10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-10
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7-10
2
Chest Fly (Machine)
2
10-15 reps
RPE 7-10
3
Super- ROM Lateral Raise
2
10-15 reps
RPE 7-10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-10
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7-10
2
Chest Fly (Machine)
2
10-15 reps
RPE 7-10
3
Super- ROM Lateral Raise
2
10-15 reps
RPE 7-10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-10
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7-10
2
Chest Fly (Machine)
2
10-15 reps
RPE 7-10
3
Super- ROM Lateral Raise
2
10-15 reps
RPE 7-10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-10
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7-10
2
Chest Fly (Machine)
2
10-15 reps
RPE 7-10
3
Super- ROM Lateral Raise
2
10-15 reps
RPE 7-10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-10
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7-10
2
Chest Fly (Machine)
2
10-15 reps
RPE 7-10
3
Super- ROM Lateral Raise
2
10-15 reps
RPE 7-10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-10
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7-10
2
Chest Fly (Machine)
2
10-15 reps
RPE 7-10
3
Super- ROM Lateral Raise
2
10-15 reps
RPE 7-10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-10
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7-10
2
Chest Fly (Machine)
2
10-15 reps
RPE 7-10
3
Super- ROM Lateral Raise
2
10-15 reps
RPE 7-10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-10
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7-10
2
Good Morning
2
10-15 reps
RPE 7-10
3
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7-10
2
Good Morning
2
10-15 reps
RPE 7-10
3
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7-10
2
Good Morning
2
10-15 reps
RPE 7-10
3
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7-10
2
Good Morning
2
10-15 reps
RPE 7-10
3
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7-10
2
Good Morning
2
10-15 reps
RPE 7-10
3
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7-10
2
Good Morning
2
10-15 reps
RPE 7-10
3
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7-10
2
Good Morning
2
10-15 reps
RPE 7-10
3
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
RPE 7-10
2
Good Morning
2
10-15 reps
RPE 7-10
3
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-10
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7-10
2
Lat Pulldown
1
1
10-15 reps
10-16 reps
RPE 7-10
RPE 7-10
3
Bench Press (Barbell)
2
10-15 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
5
Upright Row (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7-10
2
Lat Pulldown
1
1
10-15 reps
10-16 reps
RPE 7-10
RPE 7-10
3
Bench Press (Barbell)
2
10-15 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
5
Upright Row (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7-10
2
Lat Pulldown
1
1
10-15 reps
10-16 reps
RPE 7-10
RPE 7-10
3
Bench Press (Barbell)
2
10-15 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
5
Upright Row (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7-10
2
Lat Pulldown
1
1
10-15 reps
10-16 reps
RPE 7-10
RPE 7-10
3
Bench Press (Barbell)
2
10-15 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
5
Upright Row (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7-10
2
Lat Pulldown
1
1
10-15 reps
10-16 reps
RPE 7-10
RPE 7-10
3
Bench Press (Barbell)
2
10-15 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
5
Upright Row (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7-10
2
Lat Pulldown
1
1
10-15 reps
10-16 reps
RPE 7-10
RPE 7-10
3
Bench Press (Barbell)
2
10-15 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
5
Upright Row (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7-10
2
Lat Pulldown
1
1
10-15 reps
10-16 reps
RPE 7-10
RPE 7-10
3
Bench Press (Barbell)
2
10-15 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
5
Upright Row (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7-10
2
Lat Pulldown
1
1
10-15 reps
10-16 reps
RPE 7-10
RPE 7-10
3
Bench Press (Barbell)
2
10-15 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-10
5
Upright Row (Cable)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7-10
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
3
Leg Curl
2
10-15 reps
RPE 7-10
4
Leg Press
1
10-15 reps
RPE 7-10
5
Leg Press Calf Raises
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7-10
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
3
Leg Curl
2
10-15 reps
RPE 7-10
4
Leg Press
1
10-15 reps
RPE 7-10
5
Leg Press Calf Raises
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7-10
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
3
Leg Curl
2
10-15 reps
RPE 7-10
4
Leg Press
1
10-15 reps
RPE 7-10
5
Leg Press Calf Raises
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7-10
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
3
Leg Curl
2
10-15 reps
RPE 7-10
4
Leg Press
1
10-15 reps
RPE 7-10
5
Leg Press Calf Raises
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7-10
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
3
Leg Curl
2
10-15 reps
RPE 7-10
4
Leg Press
1
10-15 reps
RPE 7-10
5
Leg Press Calf Raises
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7-10
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
3
Leg Curl
2
10-15 reps
RPE 7-10
4
Leg Press
1
10-15 reps
RPE 7-10
5
Leg Press Calf Raises
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7-10
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
3
Leg Curl
2
10-15 reps
RPE 7-10
4
Leg Press
1
10-15 reps
RPE 7-10
5
Leg Press Calf Raises
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7-10
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
3
Leg Curl
2
10-15 reps
RPE 7-10
4
Leg Press
1
10-15 reps
RPE 7-10
5
Leg Press Calf Raises
2
10-15 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15-20 reps
RPE 7-10
2
Y Raise
2
15-20 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
15-20 reps
RPE 7-10
4
Lat Prayer
2
15-20 reps
RPE 7-10
5
Deficit Push Up
2
AMRAP
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15-20 reps
RPE 7-10
2
Y Raise
2
15-20 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
15-20 reps
RPE 7-10
4
Lat Prayer
2
15-20 reps
RPE 7-10
5
Deficit Push Up
2
AMRAP
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15-20 reps
RPE 7-10
2
Y Raise
2
15-20 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
15-20 reps
RPE 7-10
4
Lat Prayer
2
15-20 reps
RPE 7-10
5
Deficit Push Up
2
AMRAP
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15-20 reps
RPE 7-10
2
Y Raise
2
15-20 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
15-20 reps
RPE 7-10
4
Lat Prayer
2
15-20 reps
RPE 7-10
5
Deficit Push Up
2
AMRAP
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15-20 reps
RPE 7-10
2
Y Raise
2
15-20 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
15-20 reps
RPE 7-10
4
Lat Prayer
2
15-20 reps
RPE 7-10
5
Deficit Push Up
2
AMRAP
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15-20 reps
RPE 7-10
2
Y Raise
2
15-20 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
15-20 reps
RPE 7-10
4
Lat Prayer
2
15-20 reps
RPE 7-10
5
Deficit Push Up
2
AMRAP
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15-20 reps
RPE 7-10
2
Y Raise
2
15-20 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
15-20 reps
RPE 7-10
4
Lat Prayer
2
15-20 reps
RPE 7-10
5
Deficit Push Up
2
AMRAP
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15-20 reps
RPE 7-10
2
Y Raise
2
15-20 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
15-20 reps
RPE 7-10
4
Lat Prayer
2
15-20 reps
RPE 7-10
5
Deficit Push Up
2
AMRAP
RPE 7-10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
10-15 Reps
@7-10
2
Fly Press (Dumbbell)
2 Sets
10-15 Reps
@7-10
3
Super- ROM Lateral Raise
2 Sets
10-15 Reps
@7-10
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@7-10
5
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7-10
Day 2
1
Squat (Smith Machine)
2 Sets
10-15 Reps
@7-10
2
Good Morning
2 Sets
10-15 Reps
@7-10
3
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@7-10
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-15 Reps
@7-10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@7-10
2
Lat Pulldown
1 Set
1 Set
10-15 Reps
10-16 Reps
@7-10
@7-10
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@7-10
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7-10
5
Upright Row (Cable)
2 Sets
10-15 Reps
@7-10
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7-10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7-10
3
Leg Curl
2 Sets
10-15 Reps
@7-10
4
Leg Press
1 Set
10-15 Reps
@7-10
5
Leg Press Calf Raises
2 Sets
10-15 Reps
@7-10
Day 5
1
Cross-Body One-Arm Laterals
2 Sets
15-20 Reps
@7-10
2
Y Raise
2 Sets
15-20 Reps
@7-10
3
Lat Pulldown (Neutral Grip)
2 Sets
15-20 Reps
@7-10
4
Lat Prayer
2 Sets
15-20 Reps
@7-10
5
Deficit Push Up
2 Sets
AMRAP
@7-10