Superman Workout Plan

4 Weeks / 5 Days per Week / Intermediate

13 ratings

Workout Summary

The Superman Workout Plan was designed with two things in mind: get massive and get strong. The routine found here will take you to the pinnacle of your abilities and truly make you a “man of steel.” The Superman workout utilizes sound research in muscle-building to give you the ultimate prescrip... more

The Superman Workout Plan was designed with two things in mind: get massive and get strong. The routine found here will take you to the pinnacle of your abilities and truly make you a “man of steel.” The Superman workout utilizes sound research in muscle-building to give you the ultimate prescription for gains like you have never seen before.

Be A True Man of Steel

Superman training is not meant to be pretty, it is meant to be effective. There is very little machine work involved in this super workout. You will rely on barbells, dumbbells, and body-weight exercises for the majority of the work.

More than A Few Pushups

The Superman Workout Plan is divided into five different workouts. Each group of Superman exercises will focus primarily on large muscle groups, while still giving attention to smaller muscles and stabilizer muscles. The split makes it possible to give an all-out effort on each and every rep of each and every set, which will be instrumental in gaining all the benefits the Superman workout is designed to provide.

Build the Largest Muscles and the Rest Will Follow

The chest, back, and legs will receive the bulk of the work in Supermans workout. Not only do these muscles provide the most power, they cover the most surface area of the body. It is critical to challenge these muscles extensively to obtain maximum growth in both size and strength.

The Superman back exercise regimen is comprised of pull-ups, lat pull-downs, and deadlifts, with extra work dedicated to the all-important lower back. Bench presses and pushups using targeted angles will help develop a full, thick chest. Various squats, step-ups, and other leg exercises are sure to add size and power to the legs.

Low Reps to Greatness

When selecting weights for Superman training, it is imperative to know, or to discover, current limits. Almost exclusively, the rep range for the sets prescribed will be in the 5-8 range. In order to reap the most benefit and ensure results, you should be forced to give all-out effort on the final rep and be unable to complete another. This is the science on which the Superman workout is built, enabling you to take full advantage of your time and effort.

Rest between Sets is Critically Important

Rest periods are from one minute to 90 seconds in almost all sets. This is another area of importance, as rests should be timed and followed without variance. Resting for shorter periods of time may not allow for good form and complete sets. Longer rest periods can backfire and be counterproductive to desired gains. That being said, each workout is designed so that the workouts can still be completed in a timely manner. The whole setup is such that you can get in, get done, and get out in reasonable time.

Following this plan will result in bigger, stronger muscles. Its development is not accidental. Each part of the program is designed with true regard to the proven exercises, techniques, and optimal methods for gaining both strength and physical presence. If you are ready to become the biggest and strongest you have ever been, the Superman Workout Plan was designed for you.

Superman Workout Plan

4 Weeks / 5 Days per Week / Intermediate

13 ratings
Superman Workout Plan

Superman Workout Plan

4 Weeks / 5 Days per Week / Intermediate

13 ratings

Workout Summary

The Superman Workout Plan was designed with two things in mind: get massive and get strong. The routine found here will take you to the pinnacle of your abilities and truly make you a “man of steel.” The Superman workout utilizes sound research in muscle-building to give you the ultimate prescrip... more

The Superman Workout Plan was designed with two things in mind: get massive and get strong. The routine found here will take you to the pinnacle of your abilities and truly make you a “man of steel.” The Superman workout utilizes sound research in muscle-building to give you the ultimate prescription for gains like you have never seen before.

Be A True Man of Steel

Superman training is not meant to be pretty, it is meant to be effective. There is very little machine work involved in this super workout. You will rely on barbells, dumbbells, and body-weight exercises for the majority of the work.

More than A Few Pushups

The Superman Workout Plan is divided into five different workouts. Each group of Superman exercises will focus primarily on large muscle groups, while still giving attention to smaller muscles and stabilizer muscles. The split makes it possible to give an all-out effort on each and every rep of each and every set, which will be instrumental in gaining all the benefits the Superman workout is designed to provide.

Build the Largest Muscles and the Rest Will Follow

The chest, back, and legs will receive the bulk of the work in Supermans workout. Not only do these muscles provide the most power, they cover the most surface area of the body. It is critical to challenge these muscles extensively to obtain maximum growth in both size and strength.

The Superman back exercise regimen is comprised of pull-ups, lat pull-downs, and deadlifts, with extra work dedicated to the all-important lower back. Bench presses and pushups using targeted angles will help develop a full, thick chest. Various squats, step-ups, and other leg exercises are sure to add size and power to the legs.

Low Reps to Greatness

When selecting weights for Superman training, it is imperative to know, or to discover, current limits. Almost exclusively, the rep range for the sets prescribed will be in the 5-8 range. In order to reap the most benefit and ensure results, you should be forced to give all-out effort on the final rep and be unable to complete another. This is the science on which the Superman workout is built, enabling you to take full advantage of your time and effort.

Rest between Sets is Critically Important

Rest periods are from one minute to 90 seconds in almost all sets. This is another area of importance, as rests should be timed and followed without variance. Resting for shorter periods of time may not allow for good form and complete sets. Longer rest periods can backfire and be counterproductive to desired gains. That being said, each workout is designed so that the workouts can still be completed in a timely manner. The whole setup is such that you can get in, get done, and get out in reasonable time.

Following this plan will result in bigger, stronger muscles. Its development is not accidental. Each part of the program is designed with true regard to the proven exercises, techniques, and optimal methods for gaining both strength and physical presence. If you are ready to become the biggest and strongest you have ever been, the Superman Workout Plan was designed for you.

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Leg Press Machine
  • Exercise Mat
  • Barbell
  • Flat Bench
  • Dumbbells
  • Fitness Ball
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Triceps / Intermediate
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Chest / Expert
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Shoulders / Intermediate
3 sets, 7 reps
3 -- --:--:-- 7 -- --:--
Default
Shoulders / Beginner
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

These exercises are mostly isolation exercises rather than compound movements and thus are set at a little higher rep range. It is still imperative that you pick a weight to where it is very difficult to get that last rep. Be careful not to use too much weight on the lateral raise and front raise as it is very easy to strain your shoulder. Do not swing the weight up on these exercises. Perform in a smooth controlled manner.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Quads / Intermediate
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Hamstrings / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lower Back / Beginner
3 sets, 00:15:00, 01:00 rest
3 -- 00:15:00 -- -- 01:00
Default
Lower Back / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Chest / Intermediate
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Lats / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Triceps / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Chest / Expert
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Quads / Intermediate
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Biceps / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Biceps / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Shoulders / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Shoulders / Beginner
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Chest / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Lats / Intermediate
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Triceps / Intermediate
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Chest / Expert
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
Default
Biceps / Beginner
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
Default
Shoulders / Intermediate
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

These exercises are mostly isolation exercises rather than compound movements and thus are set at a little higher rep range. It is still imperative that you pick a weight to where it is very difficult to get that last rep. Be careful not to use too much weight on the lateral raise and front raise as it is very easy to strain your shoulder. Do not swing the weight up on these exercises. Perform in a smooth controlled manner.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Quads / Intermediate
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Hamstrings / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lower Back / Beginner
3 sets, 00:15:00, 01:00 rest
3 -- 00:15:00 -- -- 01:00
Default
Lower Back / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Chest / Intermediate
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Lats / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Triceps / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Chest / Expert
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Quads / Intermediate
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Biceps / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Biceps / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Shoulders / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Chest / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Lats / Intermediate
3 sets, 9 reps, 01:30 rest
3 -- --:--:-- 9 -- 01:30
Default
Triceps / Intermediate
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Chest / Expert
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 9 reps
3 -- --:--:-- 9 -- --:--
Default
Shoulders / Beginner
3 sets, 9 reps, 01:00 rest
3 -- --:--:-- 9 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

These exercises are mostly isolation exercises rather than compound movements and thus are set at a little higher rep range. It is still imperative that you pick a weight to where it is very difficult to get that last rep. Be careful not to use too much weight on the lateral raise and front raise as it is very easy to strain your shoulder. Do not swing the weight up on these exercises. Perform in a smooth controlled manner.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Quads / Intermediate
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Hamstrings / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lower Back / Beginner
3 sets, 00:15:00, 01:00 rest
3 -- 00:15:00 -- -- 01:00
Default
Lower Back / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Chest / Intermediate
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Lats / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Triceps / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Chest / Expert
3 sets, 9 reps, 01:30 rest
3 -- --:--:-- 9 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Quads / Intermediate
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Biceps / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Biceps / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Shoulders / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Shoulders / Beginner
3 sets, 9 reps, 01:00 rest
3 -- --:--:-- 9 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Chest / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Lats / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Triceps / Intermediate
3 sets, 9 reps, 01:30 rest
3 -- --:--:-- 9 -- 01:30
Default
Chest / Expert
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 9 reps
4 -- --:--:-- 9 -- --:--
Default
Shoulders / Beginner
4 sets, 9 reps, 01:00 rest
4 -- --:--:-- 9 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

These exercises are mostly isolation exercises rather than compound movements and thus are set at a little higher rep range. It is still imperative that you pick a weight to where it is very difficult to get that last rep. Be careful not to use too much weight on the lateral raise and front raise as it is very easy to strain your shoulder. Do not swing the weight up on these exercises. Perform in a smooth controlled manner.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Quads / Intermediate
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lower Back / Beginner
3 sets, 00:15:00, 00:30 rest
3 -- 00:15:00 -- -- 00:30
Default
Lower Back / Expert
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Chest / Intermediate
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Lats / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Triceps / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Chest / Expert
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Quads / Intermediate
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Biceps / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Biceps / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Shoulders / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Weeks #1-4. This rep range is ideal for both developing strength and mass at the same time. You must however pick a weight that is extremely difficult to get the last rep that is noted in the workout. You should have to give it all you got to get that last rep to see optimal results from this Superman workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Abs secondary Middle back secondary Glutes secondary Hip flexors secondary Traps secondary Calves primary Chest primary Shoulders primary Lower back primary Lats primary Hamstrings primary Quads primary Triceps primary Biceps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Leg Press Machine
  • Exercise Mat
  • Barbell
  • Flat Bench
  • Dumbbells
  • Fitness Ball
Show All

731 people started this plan

18 Reviews

  • kylejr
    almost 4 years ago
    #

    well I will be starting this work next week and I'll let you all know how it turns out wish me look

  • kylejr
    over 3 years ago
    #

    so far I am liking this workout plan my muscles are really good

  • kylejr
    over 3 years ago
    #

  • J.D. White
    over 3 years ago
    #

    Pretty good workout plan. I tried this one after spending some time on a mostly self-directed powerlifting-style program. (Mostly 5 reps and under with high weights.) A few observations:

    1. It doesn't give your back or legs much of a break if you do Mon-Fri : You do deadlifts on day 1, squat and lower back on day 3, deadlifts again on day 4, and box squats on day 5. That's pretty intense, and hard to keep up if you go heavy at each of those workouts. I might split this to have one of my rest days between workouts #3 and #4.
    2. It's pretty light on upper back development -- just pullups on day 1 and wide-grip pulldowns on day #4. I personally like to add a row (bent-over BB or one-arm DB) to balance this out a bit. Likewise with shoulders -- there's more shoulder work, but I add a little bit on shoulder days.

    • JohnOhman
      over 3 years ago
      #

      Yea I agree, it would definitely be a good idea to take a rest in the middle of the week (between #3 and #4). I usually like to take a middle of the week break in all my workouts. I guess it really depends on how your body is feeling, if your muscles are sore then it is definitely smart to allow your body to recover before trying to tear it down again (your body gets stronger when recovering, not in the gym).

      All workouts can be tweaked to a persons preferences and goals (I personally almost always switch some things when following a workout). Adding in a row isn't a bad idea at all. You do hit your back though more than just with the Pull-Ups and Wide-Grip Pulldowns. Deadlifts are one of the best exercises for building bigger/stronger traps and with a lot of the chest exercises like bench press and push-ups you are also working out your back.

    • JoelJonathan
      over 3 years ago
      #

      To add on to what you said - one other modification that I made was to do snatch grip deadlifts in place of regular deadlifts for one of the two per week deadlifting days. I can't go quite as heavy but I definitely feel a different focus on my back and legs.

  • kylejr
    over 3 years ago
    #

    This was a great plan I got the size and strength I wanted if you are looking to get bigger and stronger you have to do this plan

  • JoelJonathan
    over 3 years ago
    #

    I am really liking this workout so far. One positive thing to this workout is that so far it seems to have a really nice mix of different body parts each day so you get a nice pump going :)

  • JohnOhman
    over 3 years ago
    #

    Almost two weeks into this workout plan and I really like it. It hits each muscle group at least twice a week (while still providing ample amount of time between repeating the same bodypart so your muscles are fully recovered and ready to go again). Definitely would recommend this plan if your looking to add size and strength.

    • JohnOhman
      over 3 years ago
      #

      Oops I gave this plan 3 stars. I meant to give it 5 stars.

  • Carl J.
    over 3 years ago
    #

    This is workout plan that will definitely have you feeling like superman by the end of it. I saw gains in all areas and was very pleased with what I saw in the gym and physically in the mirror.

    I had to add in some workouts on some days as there are things missing as others have noted or there is more emphasis to one body part or muscle group than than the others. Also added in ab work when I could too. But overall as I said, awesome workout plan and if you stick to the notes and what to do and push yourself, you'll see gains and increases in strength.

  • weakling
    over 3 years ago
    #

    Just a quick question. I should be doing as many or all of the rotations everyday of the workout? So monday I would do workout #1 with all of the rotations?

    thanks.

    B

    • cewant
      over 3 years ago
      #

      i think you will find rotation 1 is week 1, rotation 2 week 2 and so on...

  • TylerS
    over 3 years ago
    #

    I just finished my month on this workout plan, and it was great overall. It hit some new areas for me, just needs some variation in some of the leg exercises I think, as some others mentioned. It was good to mix in some leg press and Romanian deadlifts for me.

    I really saw improvements in the strength of my chest in going from being able to handle 5 depth push-ups the first time I tried them to 3 sets of 10 on my last try = pretty awesome if you ask me!

  • theraptor
    about 3 years ago
    #

    really enjoyed...well, i am not sure that is the right word because of the way it kicked my butt. this work out is great. i really see a difference in my chest. i was new to deadlifts before this work out...not anymore.

  • Jackiegurumime
    about 3 years ago
    #

    Hey just finished the A.P workout do you think the superman workout will be good for a football player.

  • Dujak_7
    over 1 year ago
    #

    This plan has been a lot of fun and work. I have noticed significant strength gains and mass has been added. i may do it for another month.

Superman Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Leg Press Machine
  • Exercise Mat
  • Barbell
  • Flat Bench
  • Dumbbells
  • Fitness Ball
Show All

731 people started this plan