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RP Superman Program
by Matt KR
39 athletes joined
5.0
(1 rating)
Program Description
Superman Workout - Upper Body Focus from Dr. Mike Israetel and Renaissance Periodization. Adopted to my gym and preferences 5 days / week; 2 lower, 2 upper + arms
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Feb 18, 2024 03:55
Last Edited
Jun 04, 2024 07:44
down_app
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
T-Bar Row
3 Sets
8-15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@7
2
Good Morning
2 Sets
6-10 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
8-15 Reps
@7
2
Seated Row (Cable)
2 Sets
8-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
4
Decline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
5
Face Pull
3 Sets
8-15 Reps
@7
Day 4
1
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@7
3
Lying Leg Curl
2 Sets
8-15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
8-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
@7
2
Y Raise
3 Sets
8-15 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@7
4
Lat Prayer
2 Sets
8-15 Reps
@7
5
Push Up
2 Sets
AMRAP
@7
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
T-Bar Row
3 Sets
8-15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@7
2
Good Morning
2 Sets
6-10 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
8-15 Reps
@7
2
Seated Row (Cable)
2 Sets
8-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
4
Decline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
5
Face Pull
3 Sets
8-15 Reps
@7
Day 4
1
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@7
3
Lying Leg Curl
2 Sets
8-15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
8-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
@7
2
Y Raise
3 Sets
8-15 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@7
4
Lat Prayer
2 Sets
8-15 Reps
@7
5
Push Up
2 Sets
AMRAP
@7
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
T-Bar Row
3 Sets
8-15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@7
2
Good Morning
2 Sets
6-10 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
8-15 Reps
@7
2
Seated Row (Cable)
2 Sets
8-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
4
Decline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
5
Face Pull
3 Sets
8-15 Reps
@7
Day 4
1
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@7
3
Lying Leg Curl
2 Sets
8-15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
8-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
@7
2
Y Raise
3 Sets
8-15 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@7
4
Lat Prayer
2 Sets
8-15 Reps
@7
5
Push Up
2 Sets
AMRAP
@7
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
T-Bar Row
3 Sets
8-15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@7
2
Good Morning
2 Sets
6-10 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
8-15 Reps
@7
2
Seated Row (Cable)
2 Sets
8-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
4
Decline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
5
Face Pull
3 Sets
8-15 Reps
@7
Day 4
1
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@7
3
Lying Leg Curl
2 Sets
8-15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
8-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
@7
2
Y Raise
3 Sets
8-15 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@7
4
Lat Prayer
2 Sets
8-15 Reps
@7
5
Push Up
2 Sets
AMRAP
@7
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
T-Bar Row
3 Sets
8-15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@7
2
Good Morning
2 Sets
6-10 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
8-15 Reps
@7
2
Seated Row (Cable)
2 Sets
8-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
4
Decline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
5
Face Pull
3 Sets
8-15 Reps
@7
Day 4
1
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@7
3
Lying Leg Curl
2 Sets
8-15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
8-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
@7
2
Y Raise
3 Sets
8-15 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@7
4
Lat Prayer
2 Sets
8-15 Reps
@7
5
Push Up
2 Sets
AMRAP
@7
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@7
2
Good Morning
2 Sets
6-10 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
8-15 Reps
@7
2
Seated Row (Cable)
2 Sets
8-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
4
Decline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
5
Face Pull
3 Sets
8-15 Reps
@7
Day 4
1
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@7
3
Lying Leg Curl
2 Sets
8-15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
8-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
@7
2
Y Raise
3 Sets
8-15 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@7
4
Lat Prayer
2 Sets
8-15 Reps
@7
5
Push Up
2 Sets
AMRAP
@7
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
T-Bar Row
2 Sets
8-15 Reps
@7