Trying to find the sample plan Thib wrote for this article. Where has it gone? I had good results with it a long time ago and I want to do it again.
Google is your friend my man.
I skimmed the article yesterday but missed the template program if it is indeed in there. Did I miss it?
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
5 x 5
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
5 x 5
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.*
3 Likes
What kinda results are we talking and how long did a typical workout take ya?
i looked at the setup and it look’s like 45 mins to 1 hour workout , more 45 mins than 1 hours. Its an hypertrophy program, build muscle with pump work !
The various letter parts-I.e. A1/A2/A3- are all meant to be done as supersets right?
triple sets yeah
The article has a link in it, but it appears to be dead. When I did the workout, the link took you to a separate article in which Thib outlined the sample workout and gave tips and hints for completing the workout. Does anyone remember that or know anything about it?
I can’t find my old log, but it seems like it took about an hour if I did the ab work. I enjoyed the workout, and I added some lean muscle, especially my shoulders and traps.