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Superman
by Sadmir T.
2 athletes joined
Program Description
Strength, endurance
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Feb 13, 2024 06:22
Last Edited
May 12, 2024 05:16
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Week 1
1 / 6 Weeks
Day 3
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 2
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 1
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 1
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 2
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 3
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 1
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 2
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 3
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 1
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 2
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 3
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 1
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 2
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 3
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 1
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 2
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 3
1
Kettlebell Swing
2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press
2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press
1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%