Superman hyp program
Man of steel, remember that scene where superman walks to the court escorted by police??
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | @9 |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @10 |
| 3 | Dip (Weighted) | 3 | 8 reps | @9 |
| 4 | Lat Pulldown (Close Grip) | 3 | 7 reps | @10 |
| 5 | Incline Bench Press (Smith Machine) | 3 | 8 reps | @10 |
| 6 | Shrug (Barbell) | 3 | 10 reps | @10 |
| 7 | Lat Prayer | 3 | 8 reps | @10 |
| 8 | Pec Deck (Machine) | 4 | 7 reps | @10 |
| 9 | Upright Row (Cable) | 3 | 10 reps | @10 |
| 10 | Seated Row (Cable) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Rear Delt Fly (Dumbbell) | 5 | 10 reps | @10 |
| 2 | Overhead Tricep Extension (Cable) | 5 | 8 reps | @10 |
| 3 | Lateral Raise (Cable) | 5 | 8 reps | @10 |
| 4 | Preacher Curl (Dumbbell) | 5 | 10 reps | @10 |
| 5 | Skull Crusher (Barbell) | 5 | 10 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 5 | 7 reps | @10 |
| 7 | Lying Side Lateral Raise | 5 | 15 reps | @10 |
| 8 | Reverse Bicep Curl (EZ Bar) | 5 | 7 reps | @10 |
| 9 | Shoulder Press (Machine) | 5 | 7 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 10 reps | @8 |
| 4 | 10 reps | @10 | ||
| 2 | Leg Extension | 1 | 10 reps | @8 |
| 4 | 10 reps | @10 | ||
| 3 | Squat (Smith Machine) | 5 | 7 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 5 | 5 reps | @10 |
| 5 | Back Extension | 5 | 10 reps | @10 |
| 6 | Cable Crunch | 5 | 12 reps | @10 |
| 7 | Neck Curl | 5 | 15 reps | @10 |
| 8 | Wrist Curls | 5 | 15 reps | @10 |
| 9 | Wrist Extension (Dumbbell) | 5 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | @9 |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @10 |
| 3 | Dip (Weighted) | 3 | 8 reps | @9 |
| 4 | Lat Pulldown (Close Grip) | 3 | 7 reps | @10 |
| 5 | Incline Bench Press (Smith Machine) | 3 | 8 reps | @10 |
| 6 | Shrug (Barbell) | 3 | 10 reps | @10 |
| 7 | Lat Prayer | 3 | 8 reps | @10 |
| 8 | Pec Deck (Machine) | 4 | 7 reps | @10 |
| 9 | Upright Row (Cable) | 3 | 10 reps | @10 |
| 10 | Seated Row (Cable) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Rear Delt Fly (Dumbbell) | 5 | 10 reps | @10 |
| 2 | Overhead Tricep Extension (Cable) | 5 | 8 reps | @10 |
| 3 | Lateral Raise (Cable) | 5 | 8 reps | @10 |
| 4 | Preacher Curl (Dumbbell) | 5 | 10 reps | @10 |
| 5 | Skull Crusher (Barbell) | 5 | 10 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 5 | 7 reps | @10 |
| 7 | Lying Side Lateral Raise | 5 | 15 reps | @10 |
| 8 | Reverse Bicep Curl (EZ Bar) | 5 | 7 reps | @10 |
| 9 | Shoulder Press (Machine) | 5 | 7 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 10 reps | @8 |
| 4 | 10 reps | @10 | ||
| 2 | Leg Extension | 1 | 10 reps | @8 |
| 4 | 10 reps | @10 | ||
| 3 | Squat (Smith Machine) | 5 | 7 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 5 | 5 reps | @10 |
| 5 | Back Extension | 5 | 10 reps | @10 |
| 6 | Cable Crunch | 5 | 12 reps | @10 |
| 7 | Neck Curl | 5 | 15 reps | @10 |
| 8 | Wrist Curls | 5 | 15 reps | @10 |
| 9 | Wrist Extension (Dumbbell) | 5 | 15 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Superman hyp program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Superman hyp program is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Superman hyp program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
