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RP Strength - Superman

by JP B.
38 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
    Jul 08, 2025 01:04

Summary

Unleash your inner superhero with the RP Strength - Superman program! Over the course of 8 weeks, you'll engage in a dynamic 5-day-a-week training regimen designed to sculpt your chest, back, shoulders, and arms while building lower body strength. Each session includes a mix of compound and isolation movements, ensuring balanced muscle development and enhanced performance. With a full gym at your disposal, prepare to elevate your strength and physique to new heights!
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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 (Dumbbell)
2
10-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Cable)
2
10-15 reps
RPE 7
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7
5
Barbell Row
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5
2
Chest Fly (Cable)
2
10-15 reps
RPE 7.5
3
Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 7.5
5
Barbell Row
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
2
Chest Fly (Cable)
2
10-15 reps
RPE 8
3
Lateral Raise (Cable)
2
10-15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 8
5
Barbell Row
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8.5
2
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
3
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 8.5
5
Barbell Row
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
2
Chest Fly (Cable)
2
10-15 reps
RPE 9
3
Lateral Raise (Cable)
2
10-15 reps
RPE 9
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 9
5
Barbell Row
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9.5
2
Chest Fly (Cable)
2
10-15 reps
RPE 9.5
3
Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 9.5
5
Barbell Row
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 10
2
Chest Fly (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Barbell Row
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
2
Chest Fly (Cable)
2
10-15 reps
RPE 6
3
Lateral Raise (Cable)
2
10-15 reps
RPE 6
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 6
5
Barbell Row
2
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Skull Crusher
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 7.5
2
Good Morning
2
10-15 reps
RPE 7.5
3
Skull Crusher
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 8
3
Skull Crusher
2
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8.5
2
Good Morning
2
10-15 reps
RPE 8.5
3
Skull Crusher
2
10-15 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 9
2
Good Morning
2
10-15 reps
RPE 9
3
Skull Crusher
2
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 9.5
2
Good Morning
2
10-15 reps
RPE 9.5
3
Skull Crusher
2
10-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 10
2
Good Morning
2
10-15 reps
RPE 10
3
Skull Crusher
2
10-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 6
2
Good Morning
2
10-15 reps
RPE 6
3
Skull Crusher
2
10-15 reps
RPE 6
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7
2
Barbell Row
2
10-15 reps
RPE 7
3
Bench Press (Barbell)
2
10-15 reps
RPE 7
4
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Barbell Row
2
10-15 reps
RPE 7.5
3
Bench Press (Barbell)
2
10-15 reps
RPE 7.5
4
Upright Row (Cable)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 8
2
Barbell Row
2
10-15 reps
RPE 8
3
Bench Press (Barbell)
2
10-15 reps
RPE 8
4
Upright Row (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 8.5
2
Barbell Row
2
10-15 reps
RPE 8.5
3
Bench Press (Barbell)
2
10-15 reps
RPE 8.5
4
Upright Row (Cable)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 9
2
Barbell Row
2
10-15 reps
RPE 9
3
Bench Press (Barbell)
2
10-15 reps
RPE 9
4
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 9.5
2
Barbell Row
2
10-15 reps
RPE 9.5
3
Bench Press (Barbell)
2
10-15 reps
RPE 9.5
4
Upright Row (Cable)
2
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 10
2
Barbell Row
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
2
10-15 reps
RPE 10
4
Upright Row (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 6
2
Barbell Row
2
10-15 reps
RPE 6
3
Bench Press (Barbell)
2
10-15 reps
RPE 6
4
Upright Row (Cable)
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
3
Leg Curl
2
10-15 reps
RPE 7
4
Squat (Smith Machine)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7.5
3
Leg Curl
2
10-15 reps
RPE 7.5
4
Squat (Smith Machine)
2
10-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3
Leg Curl
2
10-15 reps
RPE 8
4
Squat (Smith Machine)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8.5
3
Leg Curl
2
10-15 reps
RPE 8.5
4
Squat (Smith Machine)
2
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 9
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
3
Leg Curl
2
10-15 reps
RPE 9
4
Squat (Smith Machine)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
3
Leg Curl
2
10-15 reps
RPE 9.5
4
Squat (Smith Machine)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Squat (Smith Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10-15 reps
RPE 6
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
3
Leg Curl
2
10-15 reps
RPE 6
4
Squat (Smith Machine)
2
10-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
RPE 7
2
Upright Row (Barbell)
2
10-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
RPE 7.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
RPE 8
2
Upright Row (Barbell)
2
10-15 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
RPE 9
2
Upright Row (Barbell)
2
10-15 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
RPE 10
2
Upright Row (Barbell)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
RPE 6
2
Upright Row (Barbell)
2
10-15 reps
RPE 6
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 6
4
Deficit Push Up
2
10-15 reps
RPE 6
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