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Superhuman Workouts
General
Beginner
Machine strength
Plan Details
The Superhuman Workouts routine by Doceroc is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
HVT CHEST
Est. 90 min
5 exercises
Barbell Bench Press
6 Sets x 15 Reps
Dumbbell Fly
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 50 Reps
Pec Fly 8x8
5 Sets x 25 Reps
Chest Dip machine
5 Sets x 15 Reps
Mon
Chest
Est. 67 min
10 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Pullover
2 Sets x 20 Reps
Incline Dumbbell Hex Press
2 Sets x 30 Reps
Cable Scissor Crossovers
2 Sets x 30 Reps
DB LOW TO HIGH
2 Sets x 15 Reps
DB Fly To HEX Press
2 Sets x 8 Reps
Incline Iso Single Arm DB Press
2 Sets x 45 Reps
Incline Inner Chest Press
2 Sets x 8 Reps
Incline Push-Ups
1 Set x 30 Reps
Dip
3 Sets x 8 Reps
Tue
The Quad Damn
Est. 88 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 24 Reps
Machine Leg Extension
7 Sets x 30,20,15,15,10,10,10 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Single-Leg Press
5 Sets x 20 Reps
Machine Single-Leg Extension
4 Sets x 30 Reps
Tue
Legs
Est. 61 min
5 exercises
Machine Leg Extension
3 Sets x 30 Reps
Machine Leg Press
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 45 Reps
Tue
Arnold Quads and Calves
Est. 104 min
6 exercises
Machine Leg Extension
7 Sets x 20 Reps
Barbell Squat
6 Sets x 15 Reps
Dumbbell Lunge
5 Sets x 20 Reps
Hack Squat
5 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 20 Reps
Donkey Calf Raise
5 Sets x 20 Reps
Tue
Victor Martinez Legs
Est. 72 min
8 exercises
Recumbent Bike
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Barbell Squat
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
2 Sets x 12 Reps
Tue
The Wobble
Est. 87 min
7 exercises
Machine Leg Extension
7 Sets x 30,20,15,15,10,10,10 Reps
Hack Squat
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 20 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 30 Reps
Leg Extension Leg Curls
3 Sets x 24 Reps
Cable Pullthrough
3 Sets x 12 Reps
Wed
Hulk Mass
Est. 47 min
9 exercises
Activation Barbell Curls
1 Set x 40 Reps
Swoop Curls
4 Sets x 10 Reps
DB Supinated Lean Curls
2 Sets x 20 Reps
Complete Curls
2 Sets x 30 Reps
Xpress
2 Sets x 8 Reps
Unilateral Rope Single Arm
2 Sets x 15 Reps
Iso Cable Pushdown
2 Sets
Slow Negative Tricep Pulldown
2 Sets x 10 Reps
ohearn tricep extensions
2 Sets x 15 Reps
Wed
Arms
Est. 56 min
10 exercises
Iso Lean Hammer Curls
2 Sets x 12 Reps
Cross Body Hammer Curl
2 Sets x 12 Reps
Pronated Spider Curl
2 Sets x 12 Reps
Pronated DB Curls
4 Sets x 20 Reps
Wide Grip Parallel Chin Ups
5 Sets x 12 Reps
Xpress
2 Sets x 8 Reps
Unilateral Rope Single Arm
2 Sets x 15 Reps
Iso Cable Pushdown
2 Sets
Slow Negative Tricep Pulldown
2 Sets x 10 Reps
ohearn tricep extensions
2 Sets x 15 Reps
Thu
Barbell Only Back
Est. 50 min
5 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Close Grip Bent Over Row
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Thu
Athlean-X Lower Wider Lats
Est. 45 min
6 exercises
Tripod Row Underhand
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Rocking Lat Pulldown
3 Sets x 16 Reps
Seated DeadLift
3 Sets x 20 Reps
High Cable Row Iso
3 Sets x 15 Reps
Single Arm Pulldown
3 Sets x 15 Reps
Thu
Back
Est. 36 min
7 exercises
Single Arm Barbell Row
2 Sets x 10 Reps
Bent Over Underhand Row
2 Sets x 10 Reps
Static Hold Wide Pullups
2 Sets
Pendlay Rows
2 Sets x 10 Reps
Iso Lat Pull Ins Cable
2 Sets
Cable Shrug
2 Sets x 20 Reps
Dead Hang Back Extensions
2 Sets x 15 Reps
Thu
Heavy Back
Est. 43 min
7 exercises
Barbell Deadlift
3 Sets x 4 Reps
Barbell Deadlift
1 Set x 15 Reps
Pull-Up
1 Set x 25 Reps
Iso Lat Pull Ins Cable
3 Sets
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 15 Reps
Thu
High Volume Back
Est. 67 min
7 exercises
Machine Seated Row
2 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Standing Row
4 Sets x 15 Reps
Mid Row
4 Sets x 15 Reps
Low Row
4 Sets x 15 Reps
ISO Row
4 Sets x 15 Reps
Thu
Big Back
Est. 47 min
6 exercises
Wide Parallel Lat Pulldown
4 Sets x 12 Reps
Closer Pull down high to low machine
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Thu
Serious Back Charles Glass
Est. 68 min
7 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Good Morning
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Leverage Machine High Row
4 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Thu
Charles Glass back thickness
Est. 54 min
6 exercises
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Bench V Bar Lat Pulldown
4 Sets x 12 Reps
Cable Rope Row to Neck
4 Sets x 12 Reps
Standing Cable Separation 90 Deg. Arms
4 Sets x 12 Reps
T-bar Row Wide, Then Close
4 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 30 Reps
Fri
Shoulders
Est. 54 min
8 exercises
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Shrug Shapers
2 Sets x 15 Reps
OH PLATE
2 Sets x 30 Reps
DB Side to Side
2 Sets x 20 Reps
DB Front To OHP
2 Sets x 15 Reps
DB Alt OHP
2 Sets x 30 Reps
DB Delt Shapers
2 Sets x 12 Reps
Sat
Hams And Bootay
Est. 71 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 30 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Leg Extension Leg Curls
3 Sets x 24 Reps
Bodyweight Step-Up
3 Sets x 20 Reps
LANDMINE SQUAT
3 Sets x 50 Reps
Cable Pullthrough
3 Sets x 12 Reps
Glute Kickback (Kneeling)
2 Sets x 20 Reps
Heel Lifts
3 Sets x 30 Reps
Sat
Hamstrings Ultimate
Est. 96 min
9 exercises
Machine Seated Leg Curl
4 Sets x 20,15,15,12 Reps
Barbell Sumo Deadlift
4 Sets x 25,10,10,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
High Feet Leg Press
5 Sets x 20 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Step-Up
3 Sets x 8 Reps
Pull through Cable Rope
4 Sets x 15 Reps
Negative Hamstrings
3 Sets x 8 Reps
Sat
Hamstrings
Est. 40 min
5 exercises
Machine Single-Leg Curl
2 Sets x 15 Reps
Vertical Leg Press Smith
3 Sets x 15 Reps
Cable Standing Leg Curl
4 Sets x 25 Reps
Grover stiff legs
3 Sets x 10 Reps
Swiss Ball Roll Ins
3 Sets
Sat
Home Hamstrings
Est. 47 min
6 exercises
Bridge
3 Sets
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Single Leg Romanian DeadLift
3 Sets x 10 Reps
Dumbbell Squat
2 Sets x 25 Reps
Hex Bar DeadLifts
2 Sets x 45 Reps
Heel Lifts
2 Sets x 45 Reps
Sat
Ham And Ass
Est. 44 min
6 exercises
Glute Kickback (Kneeling)
2 Sets x 30 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Leg Press Pause Reps
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Booty Pushdowns
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Sun
Heavy Traps
Est. 72 min
8 exercises
Barbell Shrug
5 Sets x 25 Reps
Barbell Behind the Back Shrug
2 Sets x 25 Reps
Cable Shrug
4 Sets x 25 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
2 Sets x 10 Reps
Seated DeadLift
3 Sets x 8 Reps
Trape Plate Raise
3 Sets x 10 Reps
Rocking Lat Pulldown
3 Sets x 8 Reps
Sun
Traps Balloon Method
Est. 43 min
6 exercises
farmers walk
3 Sets x 45 Reps
Rope Trap Pulls
2 Sets x 15 Reps
Trape Plate Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Dumbbell Seated Shrug
4 Sets
trap cable push down
3 Sets x 20 Reps
Sun
3D Traps
Est. 45 min
9 exercises
Barbell Rack Pull
2 Sets x 10 Reps
Weight Plate High Front Raise
2 Sets x 10 Reps
Rack Pull To Shrug
2 Sets x 10 Reps
Weight Plate High Front Raise
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Shrug
3 Sets x 15 Reps
T-Bar Shrugs Pause
2 Sets x 20 Reps
Dumbbell Prone Incline Shrug
2 Sets x 12 Reps
Sun
Athlean-X Traps
Est. 44 min
6 exercises
Trap Bar Holds
2 Sets x 30 Reps
Barbell Shrug
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Y-Press
3 Sets x 30 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Twist Shrug
3 Sets x 10 Reps
Sun
Eric and Athlean X Traps
Est. 35 min
5 exercises
Seated Dumbbell Shrug Hold
3 Sets x 10 Reps
Cable Y Presses
3 Sets x 12 Reps
Shrug Twist Cables
3 Sets x 12 Reps
Dumbbell Shrug To Row
3 Sets x 10 Reps
Dick Shrugs
3 Sets x 30 Reps
Any
Ab VCUT
Est. 19 min
4 exercises
Cocoon Crunches
3 Sets x 20 Reps
Air Walks
3 Sets
Frog Crunch
3 Sets
McGill Curl ups
1 Set
Any
VMO SESSION
Est. 55 min
5 exercises
Hack Squat
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 15,15,15,30 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 30 Reps
Smith Machine Squat
3 Sets x 12 Reps
Any
T NATION 185 Squats
Est. 30 min
4 exercises
Barbell Squat
1 Set x 30 Reps
Barbell Squat
1 Set x 20 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Squat
1 Set x 30 Reps
