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Superman workout

by SoYouWantToBe
5 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 18, 2025 11:29

Summary

Unleash your inner superhero with the 12-week Superman Workout! Designed for five days a week, this program targets your chest, shoulders, back, and legs, ensuring a balanced and powerful physique. Each session incorporates a mix of barbell, machine, and bodyweight exercises, allowing you to progressively challenge yourself and build strength. With detailed guidance on reps and intensity, you’ll be motivated to push your limits and achieve impressive results. Get ready to transform your body and feel invincible!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Upright Row (Cable)
2
-
5
Seated Row (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Good Morning
2
-
3
Skull Crusher
2
-
4
Bicep Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
-
2
Single Arm High Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5
Upright Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Y Raise
2
-
3
Lat Pulldown
2
-
4
Lat Prayer
2
-
5
Push Up
2
-
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
-