SuperMan | Workout Programs | Boostcamp App |

SuperMan

by Mayank Pratap Singh

7 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

Jun 21, 2024 06:11

down_app

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