SUPERMAN WORKOUT PLAN by Renaissance Periodization

Unlock your potential with the SUPERMAN WORKOUT PLAN by Renaissance Periodization, a comprehensive 8-week program designed for serious lifters. Train five days a week, focusing on a balanced split of chest, back, legs, and arms, utilizing a variety of equipment to maximize muscle engagement. Each workout features a mix of compound and isolation exercises, ensuring you build strength and definition effectively. Get ready to elevate your fitness game and achieve your goals with structured intensity and expert guidance!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Fly Press (Dumbbell)

Super- ROM Lateral Raise

Upright Row (Dumbbell)

Chest Supported Row (Machine)

Chest - Delts - Back

Squat (Smith Machine)

Good Morning

Skull Crusher (Barbell)

Bicep Curl (EZ Bar)

Standing Calf Raise

Legs - Arms

Pull-Up (Bodyweight)

Lat Pulldown

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Upright Row (Cable)

Back - Chest - Delts

Bicep Curl (Cable)

V-Handle Tricep Pushdown (Cable)

Leg Curl

Leg Press

Leg Press Calf Raises

Arms - Legs

Cross-Body One-Arm Laterals

Y Raise

Lat Pulldown (Neutral Grip)

Lat Prayer

Deficit Push Up

Delts - Back - Chest

Chest Fly (Machine)

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