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Super-Man Remastered Program Overview

Superset your way to better muscle gains and fat loss in less time with this 5-week program – the full-body "2.0" version of the classic Super-Man protocol.

Super-Man Remastered
By Jim Stoppani, PhD
Updated May 2, 2022

My classic Super-Man training protocol is going full-body. Yet it’s still retaining the bodypart-split elements – not to mention all the supersets! – that have delivered amazing results for tens (if not hundreds) of thousands of people over the years.

It’s new, it’s improved… it’s Remastered. And over the next 5 weeks it will help you get bigger, stronger, and leaner.

The original programs (Super-Man and Super-Man 2) are best known for supersetting opposing muscle groups and movements. In addition to promoting strength and muscle mass gains, supersets are known to boost calorie burn by up to 30% both during the workout and long after the workout is over.

Combine this with the fat-burning boost afforded by full-body training, and you have a plan that’s as potent at melting fat as it is for building muscle mass and strength.

Super-Man Remastered Program Specifics

Not only does this program differ from my past Super-Man routines, but it's also different from recent full-body and Full-Split (SFS) routines I've designed. Here are the highlights of the program:

Bodypart Split: Twice the Focus

In my recent Full-Body Shortcut To Size program, I gave each major muscle group a focus day once a week, in addition to doing one exercise per muscle group for all 5 days of training. With Super-Man Remastered, I’m upping the ante by giving each major muscle group a focus day twice a week in addition to doing one exercise per muscle group in all workouts. (One exception being traps and forearms, which are skipped in Workout 6 of all weeks but are still trained five days per week). 

This still employs my Full-Split Training system, but now you have more frequent focus days for each muscle group, and you’ll be training 6 days per week versus 5.

The focus muscle groups in each workout will be as follows:

Workout 1: Chest, Back, Shoulders, Traps

Workout 2: Triceps, Biceps, Forearms

Workout 3: Legs, Abs, Calves

Workout 4: Chest, Back, Shoulders, Traps

Workout 5: Triceps, Biceps, Forearms

Workout 6: Legs, Abs, Calves

Focus muscle groups will get anywhere from 2-4 exercises per workout (2 for small bodyparts, 3-4 for large ones), and all other muscle groups will get one.

Superset Pairings

As with my other Super-Man programs, Remastered pairs opposing muscle groups as well as opposing movements.

For example, anytime chest and back, or biceps and triceps, or quads or hamstrings are paired in a superset, that represents opposing muscle groups. Anatomically speaking, in these pairings one muscle group is the agonist

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