New

Super Hero training - Back, Delt and Quad Specialization (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

Every superhero has the same silhouette. Wide up top, tight through the middle, and legs that fill the frame back out.

But if you want lats, delts and quads that actually build that shape, Super Hero training is designed to get you there.

This is a back, delt and quad specialization block built around high frequency work, intelligent volume, and a priority exercise order that puts those three first in the session instead of last.

No junk volume. No random exercises.

Just focused programming for lifters who want the look, whether they ever step on a stage or not.

$49

Get Super Hero training - Back, Delt and Quad Specialization (5X/week)

Lats, Delts And Quads Lead Every Week

The three body parts that build the taper are trained across five sessions a week. They get the frequency and they get the volume, because they are what the look is actually made of.

Priority Work Comes First, Not Last

Lats, delts and quads are placed at the start of the session while you are fresh and strong. They are never the tired last two sets you tack on after everything else is already done.

Wide Shoulders, Wide Sweeping Quads

The taper is not just broad shoulders over a small waist. It goes back out wide again through the quads. This block trains both ends of that shape instead of only the top half.

Every Body Part Still Gets Trained

Chest, hamstrings, arms and calves all still have their place across the week. They are just not the priority, so nothing stalls while your lats, delts and quads move forward.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 5 days per week

5 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines, a lat pulldown and a hack squat

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Back, Chest, Triceps

Seated Rope Pull Over

10, 12

Neutral Grip Pull Ups

8, 10

Roller Cable Flys

8, 10, 12

Machine Incline Press

8, 10

Seated Cable Cross Extension

8, 10, 12

Dips

8, 10

Monday

Week 1 - Delts, Hams, Quads

Lying Cuff Lateral Raises

8, 10, 12

Cable Rear Delts

8, 10, 12

Rack Military Press

8, 10

Lying Leg Curls

8, 8, 10

Leg Extensions

8, 10, 15

Smith Squats

8, 10

Tuesday

Week 1 - Back, Biceps, Calves

Seated Rope Pull Over

10, 12

Wide Grip Pull Ups

8, 10, 12

Chest Supported Barbell Rows

10, 12

Machine Preacher Curls

10, 12

Dumbbell Hammer Curls

10, 12

Hip Loaded Calf Raise

10, 15

Wednesday

Rest

Thursday

Week 1 - Delts, Back, Triceps

Lying Cuff Lateral Raises

8, 10, 12

Reverse Pec Dec

10, 12

Single Arm Cable Pull Down

8, 10, 10

Chest Supported Machine Row Upper Back And Lat

8, 10, 10

Chest Supported Tbar Row

8, 10

Cross Cable Triceps Extensions

8, 10, 12

Friday

Week 1 - Quads, Hams, Biceps

Seated Leg Curl

8, 8, 10

Hack Squats

8, 12

Leg Extensions

10, 10, 15

Leg Press

8, 15

Hip Loaded Calf Raise

10, 15

Standing Incline Cable Curls

3 x 10

Saturday

Rest

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Super Hero training reflects how I actually program a back, delt and quad specialization phase in the real world.

What are you waiting for?

If your shoulders, your waist and your quads have all measured about the same for years, one more set at the end of the session will not fix it. Train the right three first, more often, with a clear plan. Super Hero training is that plan.

Get Super Hero training - Back, Delt and Quad Specialization (5X/week)

FAQs

Who is this program best for?

Anyone chasing the classic superhero shape. Wide lats and delts, a tight waist and quads that sweep. You do not need to compete to run it, the look works either way.

Does it train my whole body?

Yes. Chest, hamstrings, arms and calves are all in there across the week. Lats, delts and quads just get more frequency and go first in the session.

Is this good for beginners?

It works best if you have some training experience and can execute the lifts well. If you are newer, you can still run it, just be conservative with your loads for the first few weeks.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. A lat pulldown and a hack squat make the priority work better but they are not mandatory.