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SUPERMAN WORKOUT PLAN by Renaissance Periodization

by Gustavo L.
2 athletes joined

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
    Jul 21, 2025 08:30

Summary

Unleash your potential with the SUPERMAN WORKOUT PLAN by Renaissance Periodization, an 8-week program designed for serious lifters looking to build strength and muscle. Committing to five days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, back, legs, and arms, utilizing a variety of equipment. Each session combines compound lifts and isolation exercises to maximize gains and enhance your physique. Get ready to transform 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
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