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Superhero Program
by Christian Thibaudeau
WEEKS 1-4
Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press 4x6-8
B1. Upright rowing 3x10-12
B2. Seated incline lateral raise 3x10-12
C. Arnold press 3x8-10
D. Lateral raise 1x100 (take pauses if needed)
E. Barbell power shrugs 5x5
Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat 1x15, 1x12, 1x8, 1x20
A2. Romanian deadlift 1x12, 1x10, 1x8, 1x15
B1. Barbell curl 3x6-8
B2. Close-grip decline press 3x6-8
C1. Preacher curl 3x10-12
C2. Decline dumbbell triceps extension 3x10-12
D1. Hammer curl 3x12-15
D2. Cable triceps extension 3x12-15
Thursday (Traps conjugate/Shoulders heavy)
A. Barbell shrugs 4x6-8
B1. Haney shrugs (behind the back shrugs in the Smith machine) 3x10-12
B2. Upright rowing 3x10-12
C. Standing calf machine shrugs 3x8-10
D. Rear delt machine 1x100
E. Military press 5x5
Saturday (Chest/Back)
A1. Incline bench press 3x6-8
A2. Bent over barbell rowing 3x6-8
B1. Flat dumbbell bench press 3x10-12
B2. Lat pulldown 3x10-12
C1. Decline bench press 3x12-15
C2. Seated rowing 3x12-15
* NOTE: Abdominal work is performed after every workout. Alternate between these two:
ABS WORKOUT 1
A1. Kneeling cable crunch 3x12-15
A2. Machine crunch (use a 505 tempo) 3x6-8
A3. Swiss ball crunch 3xmax
ABS WORKOUT 2
A1. Eagle sit-up 3xmax
A2. Roman chair Russian twist 3x12-15
A3. High pulley woodchop 3x12-15 per side
WEEKS 5-8
Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press 4x6-8
B1. Low-incline dumbbell press (stop short of lockout) 3x10-12
B2. Incline cable flies 3x10-12
C. Low-pulley crossover 3x8-10
D. Bench press 1x100 (take pauses if needed)
E. Barbell curl 5x5
Tuesday (Quads/Hams)
A1. Back squat 1x15, 1x12, 1x8, 1x20
A2. Romanian deadlift 1x12, 1x10, 1x8, 1x15
B1. Leg press 3x10-12
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position) 3x10-12
C. Leg curl 1x100
Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl 4x6-8
B1. Reverse preacher curl 3x10-12
B2. Hammer curl 3x10-12
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm) 3x5-6 per side
D. Preacher curl 1x100
E. High incline dumbbell press 5x5
Saturday (Back/Triceps)
A1. Barbell rowing 3x6-8
A2. Fat-man pull-ups 3xmax
B1. Weighted chins 3x6-8
B2. Lat pulldown 3x10-12
C1. Decline EZ-bar triceps extension 5x6-8
C2. Rope triceps extension 5x12-15
* NOTE: Abs work is still performed after every workout in an alternate fashion.
WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat 1x10, 1x8, 1x6, 1x8, 1x10
B1. Leg press 3x10-12
B2. Leg extension 3x10-12
C. Romanian deadlift 1x10, 1x8, 1x6, 1x8, 1x10
Tuesday (Shoulders/Back)
A1. Upright rowing 1x10, 1x8, 1x6, 1x8, 1x10
A2. Seated incline dumbbell lateral raise 4x12-15
B. Cable lateral raise (one arm at a time) 3x15-20 per arm
C1. Barbell rowing 1x10, 1x8, 1x6, 1x8, 1x10
C2. Lat pulldown 1x10, 1x8, 1x6, 1x8, 1x10
E. Haney shrugs 3x12-15
Thursday (Biceps/Triceps)
A1. Preacher curl 4x8-10
A2. Alternate dumbbell curl 4x10-12 per arm
A3. Reverse barbell curl 4x12-15
B1. Close-grip bench press 4x8-10
B2. Lying barbell triceps extension 4x10-12
B3. Rope triceps extension 4x12-15
Saturday (Chest/Shoulders)
A1. Decline dumbbell press 3x8-10
A2. Dips 3xmax
A3. Cable crossover 3x12-15
B1. Seated dumbbell press 4x8-10
B2. Standing lateral raise 4x10-12
B3. Front dumbbell raise 4x12-15
* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.
---
grabbed this off t-nation awhile ago. 12-week bodybuilding program. was hoping for some thoughts on it.
by Christian Thibaudeau
WEEKS 1-4
Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press 4x6-8
B1. Upright rowing 3x10-12
B2. Seated incline lateral raise 3x10-12
C. Arnold press 3x8-10
D. Lateral raise 1x100 (take pauses if needed)
E. Barbell power shrugs 5x5
Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat 1x15, 1x12, 1x8, 1x20
A2. Romanian deadlift 1x12, 1x10, 1x8, 1x15
B1. Barbell curl 3x6-8
B2. Close-grip decline press 3x6-8
C1. Preacher curl 3x10-12
C2. Decline dumbbell triceps extension 3x10-12
D1. Hammer curl 3x12-15
D2. Cable triceps extension 3x12-15
Thursday (Traps conjugate/Shoulders heavy)
A. Barbell shrugs 4x6-8
B1. Haney shrugs (behind the back shrugs in the Smith machine) 3x10-12
B2. Upright rowing 3x10-12
C. Standing calf machine shrugs 3x8-10
D. Rear delt machine 1x100
E. Military press 5x5
Saturday (Chest/Back)
A1. Incline bench press 3x6-8
A2. Bent over barbell rowing 3x6-8
B1. Flat dumbbell bench press 3x10-12
B2. Lat pulldown 3x10-12
C1. Decline bench press 3x12-15
C2. Seated rowing 3x12-15
* NOTE: Abdominal work is performed after every workout. Alternate between these two:
ABS WORKOUT 1
A1. Kneeling cable crunch 3x12-15
A2. Machine crunch (use a 505 tempo) 3x6-8
A3. Swiss ball crunch 3xmax
ABS WORKOUT 2
A1. Eagle sit-up 3xmax
A2. Roman chair Russian twist 3x12-15
A3. High pulley woodchop 3x12-15 per side
WEEKS 5-8
Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press 4x6-8
B1. Low-incline dumbbell press (stop short of lockout) 3x10-12
B2. Incline cable flies 3x10-12
C. Low-pulley crossover 3x8-10
D. Bench press 1x100 (take pauses if needed)
E. Barbell curl 5x5
Tuesday (Quads/Hams)
A1. Back squat 1x15, 1x12, 1x8, 1x20
A2. Romanian deadlift 1x12, 1x10, 1x8, 1x15
B1. Leg press 3x10-12
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position) 3x10-12
C. Leg curl 1x100
Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl 4x6-8
B1. Reverse preacher curl 3x10-12
B2. Hammer curl 3x10-12
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm) 3x5-6 per side
D. Preacher curl 1x100
E. High incline dumbbell press 5x5
Saturday (Back/Triceps)
A1. Barbell rowing 3x6-8
A2. Fat-man pull-ups 3xmax
B1. Weighted chins 3x6-8
B2. Lat pulldown 3x10-12
C1. Decline EZ-bar triceps extension 5x6-8
C2. Rope triceps extension 5x12-15
* NOTE: Abs work is still performed after every workout in an alternate fashion.
WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat 1x10, 1x8, 1x6, 1x8, 1x10
B1. Leg press 3x10-12
B2. Leg extension 3x10-12
C. Romanian deadlift 1x10, 1x8, 1x6, 1x8, 1x10
Tuesday (Shoulders/Back)
A1. Upright rowing 1x10, 1x8, 1x6, 1x8, 1x10
A2. Seated incline dumbbell lateral raise 4x12-15
B. Cable lateral raise (one arm at a time) 3x15-20 per arm
C1. Barbell rowing 1x10, 1x8, 1x6, 1x8, 1x10
C2. Lat pulldown 1x10, 1x8, 1x6, 1x8, 1x10
E. Haney shrugs 3x12-15
Thursday (Biceps/Triceps)
A1. Preacher curl 4x8-10
A2. Alternate dumbbell curl 4x10-12 per arm
A3. Reverse barbell curl 4x12-15
B1. Close-grip bench press 4x8-10
B2. Lying barbell triceps extension 4x10-12
B3. Rope triceps extension 4x12-15
Saturday (Chest/Shoulders)
A1. Decline dumbbell press 3x8-10
A2. Dips 3xmax
A3. Cable crossover 3x12-15
B1. Seated dumbbell press 4x8-10
B2. Standing lateral raise 4x10-12
B3. Front dumbbell raise 4x12-15
* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.
---
grabbed this off t-nation awhile ago. 12-week bodybuilding program. was hoping for some thoughts on it.
