Workout Routine

Free

Clark Kent Routine

by Thepavolc

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Hardy's official version of this program

Clark Kent Upper Lower Split Bodybuilding Program is curated by Hardy, kept up to date, and free to run in the app.

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Get The Superman Body: The Ultimate Workout Plan

https://www.youtube.com/watch?v=AZp6KtF_CWw

Main area is upper body and so the focus days are Day 1, Day 3, Day 5. Day 2 and Day 4 are focused on legs and arms, they are more in a maintance mode.

For Day 2, 4

Stick to the smaller number of sets and gradually add. There is a AMRAP progression on the last set.

For Day 1, 3, 5

Gradually keep adding up by using AMRAP progression in the last sets.

You can also add a set to an exercise if it wasn't super challenging last time, and if the taget muscle wasn't sore or tired.

Deload every 4-8 weeks

  • only go to gym 2x that week
  • Monday (Day 1) and Thursday (Day 4)
  • reduce the weights, sets and reps by HALF

Do the program for 8-16 weeks and then adjust

  • keep the exercises you liked
  • switch exercises for similar ones
  • try other program

Starting TM is 80% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest day (Chest -> Delts -> Back)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
80% TM
95 lbs
10
100 sec
4
80% TM
95 lbs
10
100 sec
5
70% TM
85 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 5 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

5 sets

Dumbbell Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% TM
16 lbs
10
100 sec
3
80% TM
16 lbs
10
100 sec
4
70% TM
14 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 1 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Dumbbell Flys

4 sets

Dumbbell lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
80% TM
16 lbs
10
100 sec
4
80% TM
16 lbs
10
100 sec
5
70% TM
14 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Dumbbell lateral raise

5 sets

Dumbbell upright rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% TM
16 lbs
10
100 sec
3
80% TM
16 lbs
10
100 sec
4
70% TM
14 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Dumbbell upright rows

4 sets

Machine rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% TM
29 lbs
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
70% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Machine rows

4 sets

Legs (Arms)

High bar squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
80% TM
95 lbs
10
100 sec
4
80% TM
95 lbs
10
100 sec
5
60% TM
70 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

High bar squat

5×10+

High bar good mornings

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
80% TM
95 lbs
10
100 sec
3
80% TM
95 lbs
10
100 sec
4
60% TM
70 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 5 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

High bar good mornings

4×10+

Dumbbell skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
80% TM
16 lbs
10
100 sec
3
80% TM
16 lbs
10
100 sec
4
60% TM
12 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Dumbbell skull crushers

4×10+

Dumbbell two-arm standing curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
80% TM
16 lbs
10
100 sec
3
80% TM
16 lbs
10
100 sec
4
60% TM
12 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Dumbbell two-arm standing curls

4×10+

Back Day (Back -> Chest -> Delts)

Overhand pullups

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
45 sec
2
80% TM
70 lbs
10
100 sec
3
80% TM
70 lbs
10
100 sec
4
70% TM
60 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 5 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Overhand pullups

4 sets

Overhand assisted pullups

Set
Intensity
Weight
Reps
Rest time
1
70% TM
25 lbs
10
100 sec
2
70% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Overhand assisted pullups

2×10+

Medium grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
70% 1RM
105 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Medium grip bench press

4 sets

Incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
80% TM
16 lbs
10
100 sec
3
80% TM
16 lbs
10
100 sec
4
70% TM
14 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Incline dumbbell press

4×10+

Cable upright rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% TM
29 lbs
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
70% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Cable upright rows

4 sets

Arms (Legs)

Cable curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
80% TM
29 lbs
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
60% TM
22 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-1 reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Cable curls

4×10+

Cable pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
80% TM
29 lbs
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
60% TM
22 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Cable pushdowns

4×10+

Seated leg curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
80% TM
29 lbs
10
100 sec
5
60% TM
22 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Seated leg curls

5×10+

Leg presses

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
80% TM
29 lbs
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
60% TM
22 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 4 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Leg presses

4×10+

Delts day (Delts -> Back -> Chest)

Cross-body one-arm laterals

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
80% TM
29 lbs
10
100 sec
4
80% TM
29 lbs
10
100 sec
5
70% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cross-body one-arm laterals

5 sets

Free motion Y-raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% TM
29 lbs
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
70% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Free motion Y-raises

4 sets

Parallel pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% TM
29 lbs
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
70% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Parallel pulldowns

4 sets

Lat prayers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% TM
29 lbs
10
100 sec
3
80% TM
29 lbs
10
100 sec
4
70% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase TM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Lat prayers

4 sets

Deficit pushups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15 +
amrap
100 sec

Deficit pushups

4×15+