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Superman Workout Plan
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Superman Workout Plan

4 Weeks / 5 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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13 ratings
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5

Superman Chest, Back, & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 5 01:30
3 5 01:30
3 5 01:30
Pull-Up   Video icon
3 7 01:30
3 7 01:30
3 10 01:30

Notes:

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Rotations #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.

Superman Biceps & Shoulders Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 6 01:00
3 6 01:00
3 6 01:00
3 7 None
3 7 01:00

Notes:

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.

Superman Legs & Lower Back Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 5 01:30
3 5 01:30
3 5 01:30
3 5 01:00
3 12 01:00
3 00:15:00 01:00
3 12 01:00

Notes:

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Rotations #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.

Superman Chest, Triceps, & Back Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 5 01:30
3 5 01:30
3 5 01:30
3 5 01:30
3 5 01:30
3 7 01:30

Notes:

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Rotations #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.

Superman Legs, Biceps & Shoulders Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 5 01:30
3 5 01:30
3 6 01:30
3 6 01:30
3 5 01:30
3 7 01:00

Notes:

The bigger compound exercises are set to stay inside the 5-8 rep range and gradually increase from Rotations #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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Biceps blue Middleback blue Triceps blue Traps blue Forearms blue Quads blue Calves blue Lowerback blue Glutes blue Hipflexors blue Lats orange Chest orange Hamstrings orange Triceps orange
18 Reviews Rate this plan
kylejr
almost 3 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

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kylejr
almost 3 years ago #

*luck

kylejr
almost 3 years ago #

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

18 Reviews
  • kylejr
    almost 3 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

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  • kylejr
    almost 3 years ago #

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

  • kylejr
    almost 3 years ago #

  • J.D. White
    almost 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.

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    • John_O
      almost 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.

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    • JoelJonathan
      almost 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
    almost 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
    almost 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 :)

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  • John_O
    over 2 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.

    • John_O
      over 2 years ago #

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

  • Carl J.
    over 2 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.

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  • weakling
    over 2 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

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    • cewant
      over 2 years ago #

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

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  • TylerS
    over 2 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!

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  • theraptor
    over 2 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.

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  • Jackiegurumime
    about 2 years ago #

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

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  • Dujak_7
    6 months 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.

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