Super Specifics
This program is novel for many reasons, and your muscles will respond well to it. That said, you’ll have to let go of some of the training dogma you’ve come to live by. For example, in Workout 1, you’ll notice that you first do a chest/back superset and then a superset of back and shoulders. Afterward, you hit chest again. Most guys would worry that the break from chest would cause it to deflate—but if anything, you’ll notice just as much pump in your pecs as you would otherwise.
Another issue some will have is the number of sets per muscle group. Chest, back, and shoulders get only eight total sets per workout, and biceps and triceps get seven. This may seem insufcient, but remember, you’re training each body part twice a week for a total of 14–16 sets. Plus, you’re doing a total of 40-plus sets per workout. Any more and you’d probably be in the gym a lot longer than you have the time (or recovery) for.
For practical purposes, exercise pairings were chosen based on proximity of equipment. For example, supersetting incline barbell presses and lat pulldowns would be illogical, because at your gym these two pieces of equipment might be far apart, forcing you to rest too long between sets. Not to mention, keeping both the incline and pulldown stations free and clear in a crowded gym can be next to impossible. All paired exercises in this program can be done at the same location.
After Week 5, it’s time to go back to straight-set training for at least four to six weeks. But we’ll bet that the gains you make now will have you returning to supersets before long—so feel free to add four more weeks to the program, as shown in “Rep Counting.”
Superman Training Split
Day |
Body Parts Trained |
Mon/Thu |
Chest/Back/Shoulders, Traps, Calves/Tibialis |
Tue/Fri |
Legs/Abs, Biceps/ Triceps, Forearms |
Wed/Sat/Sun |
Rest |
Rep Counting
This program build muscle two ways: by increasing weight while reps decrease, and then the opposite.
Week |
Reps Per Set |
1 |
12-15 |
2 |
8-10 |
3 |
4-6 |
4 |
8-10 |
5 |
12-15 |
6* |
8-10 |
7* |
4-6 |
8* |
8-10 |
9* |
12-15 |
*For those who want to continue for an additional four weeks
Week 1
Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
Exercise |
Sets |
Reps |
Rest |
BarBell Bentover Row |
4 |
12-15 |
0 Min |
-superset with- Bench press |
4 |
12-15 |
1 Min |
Lat Pulldown |
4 |
12-15 |
0 Min |
-superset with- Dumbbell Shoulder Press |
4 |
12-15 |
1 Min |
Incline Dumbbell Flye |
2 |
12-15 |
0 Min |
-superset with- Incline Rear-Delt Raise |
2 |
12-15 |
1 Min |
Cable Crossover |
2 |
12-15 |
0 Min |
-superset with- Cable lateral raise |
2 |
12-15 |
1 Min |
Dumbbell Shrug |
4 |
12-15 |
0 Min |
-superset with- Dip Shrug |
4 |
12-15 |
1 Min |
Standing Calf Raise |
4 |
12-15 |
0 Min |
-superset with- Standing Toe Raise |
4 |
12-15 |
1 Min |
Workout 2: Legs/Abs, Biceps/ Triceps, Forearms
Exercise |
Sets |
Reps |
Rest |
Squat |
4 |
12-15 |
0 Min |
-superset with- Hanging Knee Raise |
4 |
12-15 |
1 Min |
Romanian Deadlift |
4 |
12-15 |
0 Min |
-superset with- Crunch |
4 |
12-15 |
1 Min |
Leg Extension |
4 |
12-15 |
0 Min |
-superset with- Leg Curl |
4 |
12-15 |
1 Min |
Side Plank Reach-Through |
3 |
To Failure |
0 Min |
Triceps Pressdown |
4 |
12-15 |
0 Min |
-superset with- Barbell Curl |
4 |
12-15 |
0 Min |
Cable Overhead Triceps Extension |
3 |
12-15 |
1 Min |
-superset with- Cable Overhead Curl |
3 |
12-15 |
0 Min |
Barbell Reverse Wrist Curl |
3 |
12-15 |
1 Min |
-superset with- Barbell Wrist Curl |
3 |
12-15 |
1 Min |
Workout 3: Chest/Back/Shoulders/Traps
Exercise |
Sets |
Reps |
Rest |
Reverse-Grip Bench Press |
4 |
12-15 |
0 Min |
-superset with- Reverse-Grip BarBell Row |
4 |
12-15 |
1 Min |
Dumbbell Lateral Raise |
2 |
12-15 |
0 Min |
-superset with- Decline Dumbbell Flye |
2 |
12-15 |
1 Min |
Dumbbell Upright Row |
2 |
12-15 |
0 Min |
-superset with- Dip |
2 |
12-15 |
1 Min |
Arnold Press |
4 |
12-15 |
0 Min |
-superset with- Reverse-Grip Pulldown |
4 |
12-15 |
0 Min |
Behind-the-Back Smith Machine Shrug |
4 |
12-15 |
0 Min |
-superset with- Behind-the-Back Smith Machine Straight-Arm Dip |
4 |
12-15 |
1 Min |
Seated Dumbbell Toe Raise |
4 |
12-15 |
0 Min |
-superset with- Seated Calf Raise |
4 |
12-15 |
1 Min |
Workout 4: Legs/Abs, Biceps/ Triceps, Forearms
Exercise |
Sets |
Reps |
Rest |
BarBell Rollout |
4 |
To Failure |
0 Min |
-superset with- Deadlift |
4 |
12-15 |
1 Min |
Roman Chair Crunch |
4 |
12-15 |
0 Min |
-superset with- Back Extension |
4 |
12-15 |
1 Min |
Leg Curl |
4 |
12-15 |
0 Min |
-superset with- Leg Extension |
4 |
12-15 |
1 Min |
Oblique Crunch |
3 |
To Failure |
0 Min |
Cable Lying Concentration Curl |
4 |
12-15 |
0 Min |
-superset with- Cable Lying Triceps Extension |
4 |
12-15 |
1 Min |
Incline Dumbbell Curl |
3 |
12-15 |
0 Min |
-superset with- Bench Dip |
3 |
12-15 |
1 Min |
Behind-the-Back Barbell Wrist Curl |
3 |
12-15 |
0 Min |
-superset with- Behind-the-BacK BarBell Reverse Wrist Curl |
3 |
12-15 |
1 Min |
Week 2
Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
Exercise |
Sets |
Reps |
Rest |
Bench Press |
4 |
8-10 |
0 Min |
-superset with- Barbell Bentover Row |
4 |
8-10 |
1 Min |
Dumbbell Shoulder Press |
4 |
8-10 |
0 Min |
-superset with- Lat Pulldown |
4 |
8-10 |
1 Min |
Incline Rear-Delt Raise |
2 |
8-10 |
0 Min |
-superset with- Incline Dumbbell Flye |
2 |
8-10 |
1 Min |
Cable Lateral Raise |
2 |
8-10 |
0 Min |
-superset with- Cable Crossover |
2 |
8-10 |
1 Min |
Straight-Arm Dip |
4 |
8-10 |
0 Min |
-superset with- Dumbbell Shrug |
4 |
8-10 |
1 Min |
Standing Toe Raise |
4 |
8-10 |
0 Min |
-superset with- Standing Calf Raise |
4 |
8-10 |
1 Min |
Workout 2: Legs/Abs, Biceps/ Triceps, Forearms
Exercise |
Sets |
Reps |
Rest |
Squat |
4 |
4-6 |
0 Min |
-superset with- Hanging Knee Raise |
4 |
4-6 |
1 Min |
Romanian Deadlift |
4 |
4-6 |
0 Min |
-superset with- Crunch |
4 |
4-6 |
1 Min |
Leg Extension |
4 |
4-6 |
0 Min |
-superset with- Leg Curl |
4 |
4-6 |
1 Min |
Side Plank Reach-Through |
3 |
To Failure |
0 Min |
Triceps Pressdown |
4 |
4-6 |
0 Min |
-superset with- Barbell Curl |
4 |
4-6 |
0 Min |
Cable Overhead Triceps Extension |
3 |
4-6 |
1 Min |
-superset with- Cable Overhead Curl |
3 |
4-6 |
0 Min |
Barbell Reverse Wrist Curl |
3 |
4-6 |
1 Min |
-superset with- Barbell Wrist Curl |
3 |
4-6 |
1 Min |
Calves
Exercise |
Sets |
Reps |
|
Seated Calf Raise |
3 |
20, 15, 10 |
|
Standing Calf Raise |
3 |
20, 15, 10 |
|
Abs
Exercise |
Sets |
Reps |
|
One-Arm Cable Crunch |
3/Side |
15-20 |
|
Ab Wheel |
2 |
TO FAILURE |
|
Week 3
Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
Exercise |
Sets |
Reps |
Rest |
Bench Press |
4 |
8-10 |
0 Min |
-superset with- Barbell Bentover Row |
4 |
8-10 |
1 Min |
Dumbbell Shoulder Press |
4 |
8-10 |
0 Min |
-superset with- Lat Pulldown |
4 |
8-10 |
1 Min |
Incline Rear-Delt Raise |
2 |
8-10 |
0 Min |
-superset with- Incline Dumbbell Flye |
2 |
8-10 |
1 Min |
Cable Lateral Raise |
2 |
8-10 |
0 Min |
-superset with- Cable Crossover |
2 |
8-10 |
1 Min |
Straight-Arm Dip |
4 |
8-10 |
0 Min |
-superset with- Dumbbell Shrug |
4 |
8-10 |
1 Min |
Standing Toe Raise |
4 |
8-10 |
0 Min |
-superset with- Standing Calf Raise |
4 |
8-10 |
1 Min |
Workout 2: Legs/Abs, Biceps/ Triceps, Forearms
Exercise |
Sets |
Reps |
Rest |
Squat |
4 |
4-6 |
0 Min |
-superset with- Hanging Knee Raise |
4 |
4-6 |
1 Min |
Romanian Deadlift |
4 |
4-6 |
0 Min |
-superset with- Crunch |
4 |
4-6 |
1 Min |
Leg Extension |
4 |
4-6 |
0 Min |
-superset with- Leg Curl |
4 |
4-6 |
1 Min |
Side Plank Reach-Through |
3 |
To Failure |
0 Min |
Triceps Pressdown |
4 |
4-6 |
0 Min |
-superset with- Barbell Curl |
4 |
4-6 |
0 Min |
Cable Overhead Triceps Extension |
3 |
4-6 |
1 Min |
-superset with- Cable Overhead Curl |
3 |
4-6 |
0 Min |
Barbell Reverse Wrist Curl |
3 |
4-6 |
1 Min |
-superset with- Barbell Wrist Curl |
3 |
4-6 |
1 Min |
Calves
Exercise |
Sets |
Reps |
|
Seated Calf Raise |
3 |
20, 15, 10 |
|
Standing Calf Raise |
3 |
20, 15, 10 |
|
Abs
Exercise |
Sets |
Reps |
|
One-Arm Cable Crunch |
3/Side |
15-20 |
|
Ab Wheel |
2 |
TO FAILURE |
|
Week 5
Shoulder-Focused
Exercise |
Sets |
Reps |
|
Seated Lateral Raise |
4 |
20, 16, 12, 8 |
|
-superset with- Flat-Bench Flye |
3 |
15 |
|
Bentover Lateral Raise |
4 |
16, 14, 12, 10 |
|
-superset with- Pushup |
3 |
15 |
|
Wide-Grip Upright Row |
3 |
14, 12, 10 |
|
-superset with- Barbell Curl |
2 |
15 |
|
Seated Press |
3 |
14, 12, 10 |
|
Shrug |
2 |
15 |
|
Calves
Exercise |
Sets |
Reps |
|
Seated Calf Raise |
3 |
20, 15, 10 |
|
Standing Calf Raise** |
3 |
20, 15, 10 |
|