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RP Superman Program

by Greg T.

Program Description

Superman Workout - Upper Body Focus from Dr. Mike Israetel and Renaissance Periodization. Adopted to my gym and preferences 5 days / week; 2 lower, 2 upper + arms

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 03, 2025 01:09
  • Last Edited
    Aug 12, 2025 12:24

Summary

Unleash your inner strength with the RP Superman Program, a dynamic 6-week training regimen designed for serious lifters. Committing to 5 days a week, you'll tackle a variety of exercises targeting your chest, back, arms, and legs, utilizing equipment like dumbbells and machines for maximum effectiveness. Each session emphasizes progressive overload, with a focus on achieving 3 reps in reserve (RIR) to ensure you're pushing your limits without compromising form. Elevate your performance and sculpt your physique as you embrace this comprehensive workout plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Triceps
11.4%
Front Delts
11.2%
Biceps
10%
Chest
9.8%
Lats
9.3%
Middle Delts
8.9%
Rear Delts
6.5%
Hamstrings
5.9%
Quadriceps
3.9%
Glutes
3.5%
Lower Back
2%
Forearms
1.2%
Adductors
0.8%
Abs
0.4%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Fly (Cable)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
T-Bar Row
2
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
RPE 7
2
Good Morning
2
6-10 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
8-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 7
2
Seated Row (Cable)
2
8-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
8-15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
5
Face Pull
3
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Lying Leg Curl
2
8-15 reps
RPE 7
4
Leg Press (45 Degrees)
2
8-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
RPE 7
2
Y Raise
3
8-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 7
4
Lat Prayer
2
8-15 reps
RPE 7
5
Push Up
2
AMRAP
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
2
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
T-Bar Row
3 Sets
8-15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
@7
2
Good Morning
2 Sets
6-10 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@7
Day 3
1
Lat Pulldown
2 Sets
8-15 Reps
@7
2
Seated Row (Cable)
2 Sets
8-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
4
Decline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
5
Face Pull
3 Sets
8-15 Reps
@7
Day 4
1
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@7
3
Lying Leg Curl
2 Sets
8-15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
8-15 Reps
@7
Day 5
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
@7
2
Y Raise
3 Sets
8-15 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@7
4
Lat Prayer
2 Sets
8-15 Reps
@7
5
Push Up
2 Sets
AMRAP
@7