https://www.exercise.com/workout-plans/superman-workout-plan
Superman Workout Plan
Start Plan (PRO)
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Superman Workout Plan

4 Weeks / 5 Days per Week / Intermediate

Superman Workout Plan
Start Plan (PRO)
Become a PRO Member

Superman Workout Plan

4 Weeks / 5 Days per Week / Intermediate

Superman Workout Plan

4 Weeks / 5 Days per Week / Intermediate

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Superman Chest, Back, & Triceps Workout

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.

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 5 reps, 01:30 rest
 3 5 -- 01:30
Chest / Beginner
3 sets, 5 reps, 01:30 rest
 3 5 -- 01:30
Hamstrings / Intermediate
3 sets, 5 reps, 01:30 rest
 3 5 -- 01:30
--
--
3 sets, 7 reps, 01:30 rest
 3 7 01:30
--
--
3 sets, 7 reps, 01:30 rest
 3 7 -- 01:30
--
--
3 sets, 10 reps, 01:30 rest
 3 10 01:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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 Biceps & Shoulders Workout

Notes for Week 1, Day 2

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.

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Biceps / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Biceps / Beginner
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
 3 6 -- 01:00
--
--
3 sets, 7 reps
 3 7 -- --:--
--
--
3 sets, 7 reps, 01:00 rest
 3 7 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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 Legs & Lower Back Workout

Notes for Week 1, Day 3

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.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 5 reps, 01:30 rest
 3 5 -- 01:30
Quads / Intermediate
3 sets, 5 reps, 01:30 rest
 3 5 -- 01:30
Hamstrings / Beginner
3 sets, 5 reps, 01:30 rest
 3 5 -- 01:30
--
--
3 sets, 5 reps, 01:00 rest
 3 5 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
 3 12 -- 01:00
--
--
3 sets, 00:15:00, 01:00 rest
 3 00:15:00 01:00
--
--
3 sets, 12 reps, 01:00 rest
 3 12 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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 Chest, Triceps, & Back Workout

Notes for Week 1, Day 4

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.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
--
Chest / Intermediate
--
Hamstrings / Intermediate
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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 Legs, Biceps & Shoulders Workout

Notes for Week 1, Day 5

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.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Expert
--
Quads / Intermediate
--
Biceps / Beginner
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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.

944 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Box
Show All

Resources

Superman Workout Plan
Start Plan (PRO)
Become a PRO Member

944 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Box
Show All

Resources