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SuperMan
by Mayank Pratap Singh
6 athletes joined
4.0
(1 rating)
Program Description
To put on pounds of muscle while building work capacity.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 21, 2024 08:07
Last Edited
May 07, 2024 10:49
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Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
15-22 Reps
@10
5
Reverse Pec Deck
1 Set
6
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@7
7
Push Up
3 Sets
10-15 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2
Bicep Curl (Cable)
1 Set
3
One Arm Lateral Raise (Cable)
1 Set
4
Seated Hamstring Curl
1 Set
5
Leg Extension
1 Set
Day 3
1
Overhead Press (Barbell)
1 Set
2
Rear Delt Fly (Dumbbell)
1 Set
3
Single Arm Overhead Tricep Extension
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Lateral Raise (Cable)
1 Set
6
Incline Bench Press (Barbell)
1 Set
7
Seated Row (Cable)
1 Set
Day 4
1
Squat (Paused)
1 Set
2
Leg Press (45 Degrees)
1 Set
3
Pendlay Row
1 Set
4
Lat Pulldown (Close Grip)
1 Set
5
Bicep Curl (Dumbbell)
1 Set
6
Tricep Extension (Cable)
1 Set