Superman Workout Program

By Spartan Fitness and Health

The Superman workout has received rave reviews from strength coaches, the routine/schedule is broken into 9 weeks with each week changing the sets and reps in a very specific cycle. There are some rather unconventional supersets like back trained with chest in a superset.

The two workouts listed below are trained twice a week in a four-day split routine. So it might look like only doing 8 sets on shoulders and arms is insufficient but you're doing over 40 sets in a workout, which is not under training in any coach's book.

The two routines listed below make up 14-16 sets per body-part every week, training each of the routines below twice. Similar movements are used as you progress through the 9-week program which you will see below peaks at 4-6 reps per set in weeks 3 and 7. The program is very specific and there is good scientific reasoning behind these cycles.

The Superman Training Split *= Superset

Mon/Thu Chest/Back/Shoulders/Traps/Calves/Tibialis

Exercise	        Sets      Reps      Rest
*Barbell Bent-over Rows	         4	 12-15	   0 Min
superset with Bench press        4       12-15	   1 Min
*Lat Pull-downs	                 4       12-15	   0 Min
superset D/B Shoulder Press      4       12-15	   1 Min
*Incline D/B Flyes	         2       12-15	   0 Min
*Incline Rear-Delt D/B Raises    2       12-15	   1 Min
*Cable Crossover	         2       12-15     0 Min
superset Cable lateral raise     2       12-15	   1 Min
*D/B Shrugs	                 4       12-15	   0 Min
superset Dip Shrug	         4	 12-15	   1 Min
*Standing Calf Raises	         4	 12-15	   0 Min
superset Standing Toe Raises     4	 12-15	   1 Min

The second workout of the week listed below also uses supersets, which is what the Superman program is all about: increasing weights while decreasing reps, and then cycling it with the opposite. You will see the changing reps in each set as you progress through the 9-week program listed below the second workout of the week. You are resting completely on Wednesdays, Saturdays and Sundays.

Tue/Fri: Legs/Abs, Biceps/ Triceps and Forearms

Exercise	        Sets	  Reps	      Rest
*Squats	                          4	 12-15       0 Min
superset Hanging Knee Raises	  4	 12-15       1 Min
*Romanian Deadlifts	          4	 12-15       0 Min
superset Crunches	          4	 12-15       1 Min
*Leg Extensions	                  4	 12-15       0 Min
superset Leg Curls	          4	 12-15	     1 Min
Reach-through Side-plank Reach    3	 To Failure  0 Min
*Triceps Press-downs	          4	 12-15	     0 Min
superset Barbell Curls	          4	 12-15	     0 Min
*Cable Overhead Triceps Ext	  3	 12-15	     1 Min
superset Overhead Cable Curls	  3	 12-15	     0 Min
*B/B Reverse Wrist Curl	          3	 12-15	     1 Min
superset B/B Wrist Curls	  3	 12-15	     1 Min

Rep Counting for the 9-week Superman program:

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

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