SUPER-MAN TRAINING PROGRAM (WEEKS 4-5)
2 WEEKs8 DAYs100 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
In these final two weeks of the program you climb back up in reps, Here week 1 is actually week 4 of the program and week 2 is actually week 5. Be sure to read over the whole program in my Training section
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 8-10 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 4 | 8-10 |
| Dumbbell Shoulder Press V·04 | 4 | 8-10 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Incline-Bench Rear Lateral Raise V·18 | 2 | 8-10 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 4 | 8-10 |
| Cable Lateral Raise V·39 | 2 | 8-10 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 2 | 8-10 |
| Straight-Arm Dip V·02 | 4 | 8-10 |
| Dumbbell Shrug V·10 | 4 | 8-10 |
| Kettlebell Toe Raise V·04 | 4 | 8-10 |
| SUPERSET | ||
| Standing Calf Raise V·08 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 42 | 336–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Knee Raise V·02 | 4 | 8-10 |
| SUPERSET | ||
| Squat V·04 | 4 | 8-10 |
| Crunch V·07 | 4 | 8-10 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 8-10 |
| Lying Leg Curl V·04 | 4 | 8-10 |
| SUPERSET | ||
| Leg Extension V·04 | 4 | 8-10 |
| Side Plank Reach Through V·06 | 3 | to faiure |
| Barbell Curl V·06 | 4 | 8-10 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 4 | 8-10 |
| Cable Overhead Curl V·03 | 3 | 8-10 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 3 | 8-10 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 47 | 352–440 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bent-Over Row V·03 | 4 | 8-10 |
| SUPERSET | ||
| Reverse-Grip Bench Press V·17 | 4 | 8-10 |
| Decline Dumbbell Flye V·05 | 2 | 8-10 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 2 | 8-10 |
| Dips V·02 | 2 | 8-10 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 2 | 8-10 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 8-10 |
| SUPERSET | ||
| Arnold Press V·01 | 4 | 8-10 |
| Behind-Back Smith Machine Straight-Arm Dip V·01 | 4 | 8-10 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 8-10 |
| Seated Calf Raise V·06 | 4 | 8-10 |
| Seated Toe Raise V·03 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 8-10 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | to failure |
| Back Extension V·01 | 4 | 8-10 |
| SUPERSET | ||
| Roman Chair Crunch V·01 | 4 | 8-10 |
| Leg Extension V·04 | 4 | 8-10 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| Oblique Crunch V·03 | 3 | to failure |
| Lying Cable Triceps Extension V·10 | 4 | 8-10 |
| Lying Cable Curl V·58 | 4 | 8-10 |
| Bench Dips V·01 | 3 | 8-10 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Standing Reverse Wrist Curl V·05 | 3 | 8-10 |
| SUPERSET | ||
| Barbell Behind-Back Wrist Curl V·02 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 47 | 320–400 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 12-15 |
| SUPERSET | ||
| Bench Press V·19 | 4 | 12-15 |
| Wide-Grip Lat Pulldown V·30 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 4 | 12-15 |
| Incline Dumbbell Flye V·08 | 2 | 12-15 |
| SUPERSET | ||
| Incline-Bench Rear Lateral Raise V·18 | 2 | 12-15 |
| High-Pulley Cable Crossover V·02 | 2 | 12-15 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 2 | 12-15 |
| Dumbbell Shrug V·10 | 4 | 12-15 |
| Straight-Arm Dip V·02 | 4 | 12-15 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Kettlebell Toe Raise V·04 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 480–600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 12-15 |
| SUPERSET | ||
| Hanging Knee Raise V·02 | 4 | 12-15 |
| Romanian Deadlift V·03 | 4 | 12-15 |
| SUPERSET | ||
| Crunch V·07 | 4 | 12-15 |
| Leg Extension V·04 | 4 | 12-15 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 12-15 |
| Side Plank Reach Through V·06 | 3 | to failure |
| Triceps Pressdown V·10 | 4 | 12-15 |
| SUPERSET | ||
| Barbell Curl V·06 | 4 | 12-15 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Cable Overhead Curl V·03 | 3 | 12-15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 12-15 |
| SUPERSET | ||
| Barbell Wrist Curl V·01 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 47 | 528–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 12-15 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 12-15 |
| Dumbbell Lateral Raise V·45 | 2 | 12-15 |
| SUPERSET | ||
| Decline Dumbbell Flye V·05 | 2 | 12-15 |
| Dumbbell Upright Row V·10 | 2 | 12-15 |
| SUPERSET | ||
| Dips V·02 | 2 | 12-15 |
| Arnold Press V·01 | 4 | 12-15 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 12-15 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 12-15 |
| SUPERSET | ||
| Behind-Back Smith Machine Straight-Arm Dip V·01 | 4 | 12-15 |
| Seated Toe Raise V·03 | 4 | 12-15 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 480–600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Roll Out V·01 | 4 | to failure |
| SUPERSET | ||
| Deadlift V·03 | 4 | 12-15 |
| Roman Chair Crunch V·01 | 4 | 12-15 |
| Back Extension V·01 | 4 | 12-15 |
| Lying Leg Curl V·04 | 4 | 12-15 |
| SUPERSET | ||
| Leg Extension V·04 | 4 | 12-15 |
| Oblique Crunch V·03 | 3 | to failure |
| Lying Cable Curl V·58 | 4 | 12-15 |
| SUPERSET | ||
| Lying Cable Triceps Extension V·10 | 4 | 12-15 |
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| SUPERSET | ||
| Bench Dips V·01 | 3 | 12-15 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 12-15 |
| SUPERSET | ||
| Standing Reverse Wrist Curl V·05 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 47 | 480–600 REPS |