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Superhero - Phase I - Chest - Back

by Kevin B.
1 athletes joined

Program Description

**Superhero - Phase I - Chest - Back** is an 8-week program designed to build strength and muscle in your upper body. With 24 training days, you'll engage in a variety of exercises targeting the chest, back, and arms, utilizing dumbbells and cables for maximum effectiveness. This program features progressive overload techniques, ensuring you continually challenge yourself while developing a superhero physique. Get ready to elevate your lifts and sculpt your upper body like never before!

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 31, 2025 01:34
  • Last Edited
    Aug 31, 2025 11:24

Summary

Unleash your inner superhero with this 8-week program focused on building a powerful chest and back. Designed for three days a week, you'll engage in a variety of dynamic exercises like the Incline Bench Press and Weighted Chin-Ups, ensuring balanced strength development. Each workout is crafted to challenge your limits and enhance muscle growth, making it perfect for those ready to take their training to the next level. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.5%
Lats
10.9%
Upper Back
9.8%
Front Delts
9.6%
Triceps
8.8%
Abs
8.2%
Quadriceps
6.9%
Glutes
6.9%
Biceps
6.7%
Middle Delts
6.3%
Hamstrings
6.3%
Lower Back
3.8%
Calves
3.1%
Forearms
0.6%
Rear Delts
0.6%
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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
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
4
12-15 reps
3-5 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
4
12-15 reps
3-5 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
4
12-15 reps
3-5 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
4
12-15 reps
3-5 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
4
12-15 reps
3-5 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
4
12-15 reps
3-5 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
4
12-15 reps
3-5 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
4
12-15 reps
3-5 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Sissy Squat (Weighted)
3
10-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Sissy Squat (Weighted)
3
10-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Sissy Squat (Weighted)
3
10-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Sissy Squat (Weighted)
3
10-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Sissy Squat (Weighted)
3
10-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Sissy Squat (Weighted)
3
10-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Sissy Squat (Weighted)
3
10-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Sissy Squat (Weighted)
3
10-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Chin-Up (Weighted)
1
4
12-15 reps
3-5 reps
-
-
4
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Chin-Up (Weighted)
1
4
12-15 reps
3-5 reps
-
-
4
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Chin-Up (Weighted)
1
4
12-15 reps
3-5 reps
-
-
4
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Chin-Up (Weighted)
1
4
12-15 reps
3-5 reps
-
-
4
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Chin-Up (Weighted)
1
4
12-15 reps
3-5 reps
-
-
4
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Chin-Up (Weighted)
1
4
12-15 reps
3-5 reps
-
-
4
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Chin-Up (Weighted)
1
4
12-15 reps
3-5 reps
-
-
4
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Chin-Up (Weighted)
1
4
12-15 reps
3-5 reps
-
-
4
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Week 1
1 / 8 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3
Chin-Up (Weighted)
1 Set
4 Sets
12-15 Reps
3-5 Reps
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1 Set
4 Sets
12-15 Reps
3-5 Reps
-
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Sissy Squat (Weighted)
3 Sets
10-12 Reps
-
4
Standing Calf Raise
3 Sets
10-15 Reps
-
5
Hanging Leg Raise
3 Sets
10-15 Reps
-
6
Ab Wheel
3 Sets
10-15 Reps
-