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RP Superman Program

by Matt KR
60 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
    Sep 19, 2024 12:29
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
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