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SUPER HEROE

by Anderson Ferreira
2 athletes joined
5.0
(1 rating)

Program Description

Fundamentos

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 11, 2024 12:40
  • Last Edited
    Jun 18, 2025 12:06

Summary

Unleash your inner superhero with the SUPER HERO program! Over 12 weeks, you'll engage in a dynamic 5-day-per-week workout plan designed to build strength and endurance through a variety of supersets. Each session targets multiple muscle groups, ensuring a comprehensive full-body workout that fits seamlessly into your home routine. Get ready to transform your physique and boost your confidence as you conquer your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.8%
Front Delts
14.3%
Upper Back
13%
Middle Delts
12.8%
Triceps
9.4%
Chest
6.5%
Lats
4.7%
Biceps
4.7%
Quadriceps
3.9%
Glutes
3.7%
Rear Delts
3.7%
Hamstrings
3.6%
Forearms
2.3%
Lower Back
1.9%
Adductors
0.7%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Upright Row (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
10 reps
-
3
Arnold Press
3
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
-
-
-
-
2A
Bicep Curl (Barbell)
3
8 reps
-
2B
Decline Bench Press (Dumbbell)
3
8 reps
-
3A
Preacher Curl (Dumbbell)
3
10 reps
-
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
-
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
V-Up
4
15 reps
-
4
Ab Wheel
3
15 reps
-
5
Side Plank
6
1 mins
-
6
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
-
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Rear Delt Row
3
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Leg Raise (Captain's Chair)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
-
-
-
-
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
-
-
-
-
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
-
2
Wrist Curls
3 Sets
10 Reps
-
3
V-Up
4 Sets
15 Reps
-
4
Ab Wheel
3 Sets
15 Reps
-
5
Side Plank
6 Sets
1 mins
-
6
Cable Crunch
3 Sets
10 Reps
-
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
-
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
3
Rear Delt Row
3 Sets
12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Arnold Press
3 Sets
8 Reps
-
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
-
5
Shrug (Barbell)
5 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Anderson FerreiraAge 49, Man
a year ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great