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Superman workout
by SoYouWantToBe
4 athletes joined
Program Description
Develop a superman physique
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 11, 2024 03:10
Last Edited
Jun 12, 2024 05:59
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2
Chest Fly (Machine)
2 Sets
3
Lateral Raise (Dumbbell)
2 Sets
4
Upright Row (Cable)
2 Sets
5
Seated Row (Cable)
2 Sets
Day 2
1
High Bar Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Skull Crusher
2 Sets
4
Bicep Curl (Barbell)
2 Sets
Day 3
1
Pull-Up (Assisted)
2 Sets
2
Single Arm High Row (Cable)
2 Sets
3
Incline Bench Press (Smith Machine)
2 Sets
4
Incline Bench Press (Dumbbell)
2 Sets
5
Upright Row (Cable)
2 Sets
Day 4
1
Bicep Curl (Cable)
2 Sets
2
Tricep Pushdown (Cable)
2 Sets
3
Leg Press
2 Sets
4
Lying Leg Curl
2 Sets
Day 5
1
Lateral Raise (Cable)
2 Sets
2
Y Raise
2 Sets
3
Lat Pulldown
2 Sets
4
Lat Prayer
2 Sets
5
Push Up
2 Sets