SUPER HEROE
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 20 reps | ||
| 1B | Romanian Deadlift (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 1 | 20 reps | ||
| Superset | |||
| 2A | Bicep Curl (Barbell) | 3 | 8 reps |
| 2B | Decline Bench Press (Dumbbell) | 3 | 8 reps |
| Superset | |||
| 3A | Preacher Curl (Dumbbell) | 3 | 10 reps |
| 3B | Incline Tricep Extension (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 4A | Hammer Curl | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4B | Tricep Extension (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Abs Crunch (Bodyweight) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| 6 | Cable Crunch | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shrug (Dumbbell) | 4 | 8 reps |
| Superset | |||
| 2A | Deadlift (Smith Machine) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 2B | Upright Row (Dumbbell) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 3 | Rear Delt Row | 3 | 12 reps |
| 4 | Rear Delt Fly (Machine) | 3 | 12 reps |
| 5 | Military Press (Barbell) | 1 | 9 reps |
| 1 | 8 reps | ||
| 1 | 7 reps | ||
| 1 | 6 reps | ||
| 1 | 5 reps | ||
| 6 | Reverse Abs Crunch (Bodyweight) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 1 | 10 reps |
| 1 | 9 reps | ||
| 1 | 8 reps | ||
| 1B | Barbell Row | 1 | 10 reps |
| 1 | 9 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 2A | Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 2B | Lat Pulldown | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 3A | Decline Bench Press (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3B | Seated Row (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 4A | Pec Deck (Machine) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 4B | Lat Pulldown (Close Grip) | 1 | 12 reps |
| 1 | 11 reps | ||
| 1 | 10 reps | ||
| 5 | Leg Raise (Captain's Chair) | 4 | 15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SUPER HEROE is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
SUPER HEROE is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SUPER HEROE is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
