WORLD 2 · THE PLANS

SUPERMAN 2 PROGRAM PHASE 2 (WEEKS 5-7)

3 WEEKs12 DAYs156 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

These are the workouts for Phase 2, the final three weeks of Superman 2. Although the default format of this program lists them as weeks 1, 2, and 3 of Phase 2, these three weeks represent weeks 5, 6, and 7 of the Superman 2 program. So week 1 of Phase 2 is actually week 5 of the program, week 2 of Phase 2 is actually week 6 of the program, and week 3 of Phase 2 is actually week 7, the final week of the Superman 2 program.

WEEK 1

DAY 113 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Plank V·034to failure
SUPERSET
Hex Bar Deadlift V·0448-10
Machine Crunch V·1048-10
SUPERSET
Back Extension V·0148-10
One-Leg Lying Leg Curl V·0248-10
SUPERSET
One-Leg Leg Extension V·0248-10
Band Roundhouse Elbow V·0148-10
Reverse-Grip Triceps Pressdown V·0648-10
SUPERSET
Barbell Curl V·0648-10
Cable Triceps Kickback V·0238-10
SUPERSET
Behind-Back Cable Curl V·0838-10
Dumbbell Reverse Wrist Curl V·0338-10
SUPERSET
Dumbbell Wrist Curl V·0338-10
STAGE CLEAR! TOTAL VOLUME48352–440 REPS

DAY 213 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Standing Lat Pulldown V·3748-10
SUPERSET
Incline Dumbbell Press V·1848-10
Prone Dumbbell Rear Delt Raise V·1948-10
SUPERSET
Dumbbell Flye V·1128-10
One-Arm Cable Lateral Raise V·3728-10
SUPERSET
One-Arm High-Pulley Cable Crossover V·0128-10
Standing Dumbbell Shoulder Press Alternating Arms V·2948-10
SUPERSET
Pull-Up V·0148-10
Straight-Arm Pushdown V·0348-10
SUPERSET
Hex Bar Shrug V·0748-10
Cable Toe Raise V·0248-10
TRISET
One-Leg Standing Calf Raise V·1648-10
TRISET
One-Leg Seated Calf Raise V·0548-10
STAGE CLEAR! TOTAL VOLUME46368–460 REPS

DAY 313 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Concentration Curl V·0348-10
SUPERSET
One-Arm Dumbbell Cross Body Lying Triceps Extension V·0348-10
Incline Dumbbell Curl V·0538-10
SUPERSET
Incline Dumbbell Lying Triceps Extension V·1338-10
Wrist Roller (flexion) V·0133-4
SUPERSET
Wrist Roller (extension) V·0133-4
Lying Leg Curl V·0448-10
SUPERSET
Leg Extension V·0448-10
Hanging Leg Raise V·0548-10
SUPERSET
Front Squat V·0448-10
Crunch V·0748-10
SUPERSET
Dumbbell Walking Lunge V·0748-10
Cable Woodchopper V·0248-10
STAGE CLEAR! TOTAL VOLUME48354–444 REPS

DAY 413 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Straight-Arm Pulldown V·0428-10
SUPERSET
Dumbbell Front Raise V·4428-10
Cable Rear Delt Flye V·0328-10
SUPERSET
Cable Crossover V·0328-10
Smith Machine Bent-Over Row V·2838-10
SUPERSET
Smith Machine Bench Press V·3938-10
Smith Machine Upright Row V·1728-10
SUPERSET
Smith Machine Decline Bench Press V·1028-10
Behind the Neck Lat Pulldown V·2838-10
SUPERSET
Smith Machine Behind-Neck Shoulder Press V·2138-10
Seated Calf Raise V·0648-10
TRISET
Leg Press Calf Raise V·0448-10
TRISET
Seated Toe Raise V·0348-10
STAGE CLEAR! TOTAL VOLUME36288–360 REPS

WEEK 2

DAY 113 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Hex Bar Deadlift V·04412-15
SUPERSET
Plank V·034to failure
Back Extension V·01412-15
SUPERSET
Machine Crunch V·10412-15
One-Leg Leg Extension V·02412-15
SUPERSET
One-Leg Lying Leg Curl V·02412-15
Band Roundhouse Elbow V·01412-15
Barbell Curl V·06412-15
SUPERSET
Reverse-Grip Triceps Pressdown V·06412-15
Behind-Back Cable Curl V·08312-15
SUPERSET
Cable Triceps Kickback V·02312-15
Dumbbell Wrist Curl V·03312-15
SUPERSET
Dumbbell Reverse Wrist Curl V·03312-15
STAGE CLEAR! TOTAL VOLUME48528–660 REPS

DAY 213 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Press V·18412-15
SUPERSET
Standing Lat Pulldown V·37412-15
Dumbbell Flye V·11212-15
SUPERSET
Prone Dumbbell Rear Delt Raise V·19212-15
One-Arm High-Pulley Cable Crossover V·01212-15
SUPERSET
One-Arm Cable Lateral Raise V·37212-15
Pull-Up V·01412-15
SUPERSET
Standing Dumbbell Shoulder Press Alternating Arms V·29412-15
Hex Bar Shrug V·07412-15
SUPERSET
Straight-Arm Pushdown V·03412-15
One-Leg Seated Calf Raise V·05412-15
TRISET
One-Leg Standing Calf Raise V·16412-15
TRISET
Cable Toe Raise V·02412-15
STAGE CLEAR! TOTAL VOLUME44528–660 REPS

DAY 313 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
One-Arm Dumbbell Cross Body Lying Triceps Extension V·03412-15
SUPERSET
Dumbbell Concentration Curl V·03412-15
Incline Dumbbell Lying Triceps Extension V·13312-15
SUPERSET
Incline Dumbbell Curl V·05312-15
Wrist Roller (extension) V·0135-6
SUPERSET
Wrist Roller (flexion) V·0135-6
Leg Extension V·04412-15
SUPERSET
Lying Leg Curl V·04412-15
Front Squat V·04412-15
SUPERSET
Hanging Leg Raise V·05412-15
Dumbbell Walking Lunge V·07412-15
SUPERSET
Crunch V·07412-15
Cable Woodchopper V·02412-15
STAGE CLEAR! TOTAL VOLUME48534–666 REPS

DAY 413 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Front Raise V·44212-15
SUPERSET
Straight-Arm Pulldown V·04212-15
Cable Crossover V·03212-15
SUPERSET
Cable Rear Delt Flye V·03212-15
Smith Machine Bench Press V·39312-15
SUPERSET
Smith Machine Bent-Over Row V·28312-15
Smith Machine Decline Bench Press V·10212-15
SUPERSET
Smith Machine Upright Row V·17212-15
Smith Machine Behind-Neck Shoulder Press V·21312-15
SUPERSET
Behind the Neck Lat Pulldown V·28312-15
Leg Press Calf Raise V·04412-15
TRISET
Seated Calf Raise V·06412-15
TRISET
Seated Toe Raise V·03412-15
STAGE CLEAR! TOTAL VOLUME36432–540 REPS

WEEK 3

DAY 113 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Plank V·034to failure
SUPERSET
Hex Bar Deadlift V·04416-20
Machine Crunch V·10416-20
SUPERSET
Back Extension V·01416-20
One-Leg Lying Leg Curl V·02416-20
SUPERSET
One-Leg Leg Extension V·02416-20
Band Roundhouse Elbow V·01416-20
Reverse-Grip Triceps Pressdown V·06416-20
SUPERSET
Barbell Curl V·06416-20
Cable Triceps Kickback V·02316-20
SUPERSET
Behind-Back Cable Curl V·08316-20
Dumbbell Reverse Wrist Curl V·03316-20
SUPERSET
Dumbbell Wrist Curl V·03316-20
STAGE CLEAR! TOTAL VOLUME48704–880 REPS

DAY 213 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Standing Lat Pulldown V·37416-20
SUPERSET
Incline Dumbbell Press V·18416-20
Prone Dumbbell Rear Delt Raise V·19216-20
SUPERSET
Dumbbell Flye V·112-
One-Arm Cable Lateral Raise V·37216-20
SUPERSET
One-Arm High-Pulley Cable Crossover V·01216-20
Standing Dumbbell Shoulder Press Alternating Arms V·29416-20
SUPERSET
Pull-Up V·01416-20
Straight-Arm Pushdown V·03416-20
SUPERSET
Hex Bar Shrug V·07416-20
Cable Toe Raise V·02416-20
TRISET
One-Leg Standing Calf Raise V·16416-20
TRISET
One-Leg Seated Calf Raise V·05416-20
STAGE CLEAR! TOTAL VOLUME44672–840 REPS

DAY 313 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Concentration Curl V·03416-20
SUPERSET
One-Arm Dumbbell Cross Body Lying Triceps Extension V·03416-20
Incline Dumbbell Curl V·05316-20
SUPERSET
Incline Dumbbell Lying Triceps Extension V·13316-20
Wrist Roller (flexion) V·0137-8
SUPERSET
Wrist Roller (extension) V·0137-8
Lying Leg Curl V·04416-20
SUPERSET
Leg Extension V·04416-20
Hanging Leg Raise V·05416-20
SUPERSET
Front Squat V·04416-20
Crunch V·07416-20
SUPERSET
Dumbbell Walking Lunge V·07416-20
Cable Woodchopper V·02416-20
STAGE CLEAR! TOTAL VOLUME48714–888 REPS

DAY 413 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Straight-Arm Pulldown V·04216-20
SUPERSET
Dumbbell Front Raise V·44216-20
Cable Rear Delt Flye V·03216-20
SUPERSET
Cable Crossover V·03216-20
Smith Machine Bent-Over Row V·28316-20
SUPERSET
Smith Machine Bench Press V·39316-20
Smith Machine Upright Row V·17216-20
SUPERSET
Smith Machine Decline Bench Press V·10216-20
Behind the Neck Lat Pulldown V·28316-20
SUPERSET
Smith Machine Behind-Neck Shoulder Press V·21316-20
Seated Calf Raise V·06416-20
TRISET
Leg Press Calf Raise V·04416-20
TRISET
Seated Toe Raise V·03416-20
STAGE CLEAR! TOTAL VOLUME36576–720 REPS