4.0
(1 rating)
Program Description
Bodybuilding to look like Superman
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 29, 2024 03:08
- Last EditedJun 18, 2025 10:28

Summary
Unlock your strength with the Superman program, a comprehensive 12-week training plan designed for dedicated lifters. Committing to four days a week, you'll tackle a variety of compound and isolation exercises targeting major muscle groups, including chest, back, legs, and shoulders. With a focus on progressive overload and proper form, this program will help you build muscle, enhance your endurance, and boost your overall fitness. Get ready to elevate your training and transform your physique!
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
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-15 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Lu Raise
3
10 reps
-
4
T Bar Rows
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-15 reps
-
2
Good Morning
3
10 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Face Pull
3
10 reps
-
4
Ring Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Lu Raise
3
10 reps
-
3
Inverted Row
3
10 reps
-
4
Bench Press (Barbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
10-15 Reps
-
2
Chest Fly (Dumbbell)3 Sets
10 Reps
-
3
Lu Raise3 Sets
10 Reps
-
4
T Bar Rows3 Sets
10-15 Reps
-
Day 2
1
High Bar Squat (Barbell)3 Sets
10-15 Reps
-
2
Good Morning3 Sets
10 Reps
-
3
Skull Crusher3 Sets
10 Reps
-
4
Bicep Curl (Barbell)3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)3 Sets
10 Reps
-
2
Lat Pulldown3 Sets
10-15 Reps
-
3
Face Pull3 Sets
10 Reps
-
4
Ring Push Up3 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)3 Sets
10-15 Reps
-
2
Lu Raise3 Sets
10 Reps
-
3
Inverted Row3 Sets
10 Reps
-
4
Bench Press (Barbell)3 Sets
10-15 Reps
-