Superhero Program

by Christian Thibaudeau

WEEKS 1-4

Monday (Shoulders conjugate/Traps heavy)

A. Seated dumbbell press

4 x 6-8 reps

B1. Upright rowing

3 x 10-12 reps

B2. Seated incline lateral raise

3 x 10-12 reps

C. Arnold press
3 x 8-10 reps

D. Lateral raise
1 x 100 reps (take pauses if needed)

E. Barbell power shrugs

5 x 5 reps

Tuesday (Quads/Hams/Biceps/Triceps)

A1. Back squat

1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift

1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Barbell curl

3 x 6-8 reps

B2. Close-grip decline press

3 x 6-8 reps

C1. Preacher curl

3 x 10-12 reps

C2. Decline dumbbell triceps extension

3 x 10-12 reps

D1. Hammer curl

3 x 12-15 reps

D2. Cable triceps extension

3 x 12-15 reps

Thursday (Traps conjugate/Shoulders heavy)

A. Barbell shrugs
4 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps

B2. Upright rowing

3 x 10-12 reps

C. Standing calf machine shrugs

3 x 8-10 reps

D. Rear delt machine

1 x 100 reps

E. Military press
5x5

Saturday (Chest/Back)

A1. Incline bench press

3 x 6-8 reps

A2. Bent over barbell rowing

3 x 6-8 reps

B1. Flat dumbbell bench press

3 x 10-12 reps

B2. Lat pulldown

3 x 10-12 reps

C1. Decline bench press

3 x 12-15 reps

C2. Seated rowing

3 x 12-15 reps

* NOTE: Abdominal work is performed after every workout. Alternate between these two:

ABS WORKOUT 1

A1. Kneeling cable crunch

3 x 12-15 reps
A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps

A3. Swiss ball crunch

3 x max

ABS WORKOUT 2

A1. Eagle sit-up

3 x max

A2. Roman chair Russian twist

3 x 12-15 reps

A3. High pulley woodchop

3 x 12-15 reps per side

WEEKS 5-8

[b]Monday (Upper chest conjugate/Biceps heavy)

A. Incline bench press

4 x 6-8 reps

B1. Low-incline dumbbell press (stop short of lockout)

3 x 10-12 reps

B2. Incline cable flies

3 x 10-12 reps

C. Low-pulley crossover
3 x 8-10 reps

D. Bench press
1 x 100 reps (take pauses if needed)

E. Barbell curl
5 x 5 reps

Tuesday (Quads/Hams)

A1. Back squat

1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift

1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Leg press

3 x 10-12 reps
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps

C. Leg curl
1 x 100 reps

Thursday (Biceps conjugate/Upper chest heavy)

A. Barbell curl
4 x 6-8 reps

B1. Reverse preacher curl

3 x 10-12 reps

B2. Hammer curl

3 x 10-12 reps

C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side

D. Preacher curl
1 x 100 reps

E. High incline dumbbell press

5x5

Saturday (Back/Triceps)

A1. Barbell rowing

3 x 6-8 reps

A2. Fat-man pull-ups

3 x max reps

B1. Weighted chins

3 x 6-8 reps

B2. Lat pulldown

3 x 10-12 reps

C1. Decline EZ-bar triceps extension

5 x 6-8 reps

C2. Rope triceps extension

5 x 12-15 reps

* NOTE: Abs work is still performed after every workout in an alternate fashion.
WEEKS 9-12

Monday (quadriceps/hamstrings)

A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

B1. Leg press

3 x 10-12 reps

B2. Leg extension

3 x 10-12 reps

C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

Tuesday (Shoulders/Back)

A1. Upright rowing

1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

A2. Seated incline dumbbell lateral raise

4 x 12-15 reps

B. Cable lateral raise (one arm at a time)

3 x 15-20 reps per arm

C1. Barbell rowing

1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

C2. Lat pulldown

1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

E. Haney shrugs
3 x 12-15 reps

Thursday (Biceps/Triceps)

A1. Preacher curl

4 x 8-10 reps

A2. Alternate dumbbell curl

4 x 10-12 reps per arm

A3. Reverse barbell curl

4 x 12-15 reps

B1. Close-grip bench press

4 x 8-10 reps

B2. Lying barbell triceps extension

4 x 10-12 reps

B3. Rope triceps extension

4 x 12-15 reps

Saturday (Chest/Shoulders)

A1. Decline dumbbell press

3 x 8-10 reps

A2. Dips
3 x max reps

A3. Cable crossover

3 x 12-15 reps

B1. Seated dumbbell press

4 x 8-10 reps

B2. Standing lateral raise

4 x 10-12 reps

B3. Front dumbbell raise

4 x 12-15 reps

* NOTE: Abs should be worked after every workout (same as two other phases) plus additional
resistance free abs work everyday.