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RP Strength - Superman
by JP B.
4 athletes joined
Program Description
Bodybuilding
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
May 22, 2024 07:23
Last Edited
Jun 17, 2024 10:16
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@7
5
Barbell Row
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@7
2
Good Morning
2 Sets
10-15 Reps
@7
3
Skull Crusher
2 Sets
10-15 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
10-15 Reps
@7
2
Barbell Row
2 Sets
10-15 Reps
@7
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@7
4
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
3
Leg Curl
2 Sets
10-15 Reps
@7
4
Squat (Smith Machine)
2 Sets
10-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@7
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7.5
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7.5
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@7.5
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
Barbell Row
2 Sets
10-15 Reps
@7.5
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@7.5
2
Good Morning
2 Sets
10-15 Reps
@7.5
3
Skull Crusher
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
Day 3
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Barbell Row
2 Sets
10-15 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@7.5
4
Upright Row (Cable)
2 Sets
10-15 Reps
@7.5
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7.5
3
Leg Curl
2 Sets
10-15 Reps
@7.5
4
Squat (Smith Machine)
2 Sets
10-15 Reps
@7.5
Day 5
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@7.5
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@7.5
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@8
5
Barbell Row
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Skull Crusher
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
10-15 Reps
@8
2
Barbell Row
2 Sets
10-15 Reps
@8
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
4
Upright Row (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
3
Leg Curl
2 Sets
10-15 Reps
@8
4
Squat (Smith Machine)
2 Sets
10-15 Reps
@8
Day 5
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@8
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8.5
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@8.5
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@8.5
5
Barbell Row
2 Sets
10-15 Reps
@8.5
Day 5
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@8.5
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8.5
Day 3
1
Lat Pulldown
2 Sets
10-15 Reps
@8.5
2
Barbell Row
2 Sets
10-15 Reps
@8.5
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@8.5
4
Upright Row (Cable)
2 Sets
10-15 Reps
@8.5
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8.5
2
Good Morning
2 Sets
10-15 Reps
@8.5
3
Skull Crusher
2 Sets
10-15 Reps
@8.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8.5
3
Leg Curl
2 Sets
10-15 Reps
@8.5
4
Squat (Smith Machine)
2 Sets
10-15 Reps
@8.5
Day 5
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9
3
Leg Curl
2 Sets
10-15 Reps
@9
4
Squat (Smith Machine)
2 Sets
10-15 Reps
@9
Day 3
1
Lat Pulldown
2 Sets
10-15 Reps
@9
2
Barbell Row
2 Sets
10-15 Reps
@9
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@9
4
Upright Row (Cable)
2 Sets
10-15 Reps
@9
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@9
2
Good Morning
2 Sets
10-15 Reps
@9
3
Skull Crusher
2 Sets
10-15 Reps
@9
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@9
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@9
5
Barbell Row
2 Sets
10-15 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@9.5
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9.5
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@9.5
5
Barbell Row
2 Sets
10-15 Reps
@9.5
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@9.5
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Skull Crusher
2 Sets
10-15 Reps
@9.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@9.5
Day 3
1
Lat Pulldown
2 Sets
10-15 Reps
@9.5
2
Barbell Row
2 Sets
10-15 Reps
@9.5
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@9.5
4
Upright Row (Cable)
2 Sets
10-15 Reps
@9.5
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9.5
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@9.5
3
Leg Curl
2 Sets
10-15 Reps
@9.5
4
Squat (Smith Machine)
2 Sets
10-15 Reps
@9.5
Day 5
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@9.5
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9.5
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@10
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@10
5
Barbell Row
2 Sets
10-15 Reps
@10
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@10
2
Good Morning
2 Sets
10-15 Reps
@10
3
Skull Crusher
2 Sets
10-15 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
10-15 Reps
@10
2
Barbell Row
2 Sets
10-15 Reps
@10
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@10
4
Upright Row (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Leg Curl
2 Sets
10-15 Reps
@10
4
Squat (Smith Machine)
2 Sets
10-15 Reps
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@6
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@6
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@6
5
Barbell Row
2 Sets
10-15 Reps
@6
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@6
2
Good Morning
2 Sets
10-15 Reps
@6
3
Skull Crusher
2 Sets
10-15 Reps
@6
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@6
Day 3
1
Lat Pulldown
2 Sets
10-15 Reps
@6
2
Barbell Row
2 Sets
10-15 Reps
@6
3
Bench Press (Barbell)
2 Sets
10-15 Reps
@6
4
Upright Row (Cable)
2 Sets
10-15 Reps
@6
Day 4
1
Bicep Curl (Cable)
2 Sets
10-15 Reps
@6
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@6
3
Leg Curl
2 Sets
10-15 Reps
@6
4
Squat (Smith Machine)
2 Sets
10-15 Reps
@6
Day 5
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
@6
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@6
4
Deficit Push Up
2 Sets
10-15 Reps
@6