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BoostcampPNG
Superman
by Cole York
1 athletes joined
4.0
(1 rating)
Program Description
Bodybuilding to look like Superman
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 29, 2024 03:08
Last Edited
Jun 17, 2024 10:28
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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 Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Lu Raise
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
10-15 Reps
2
Good Morning
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Ring Push Up
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps