T Nation

Critique My Program

I was thinking of following CT’s Super Hero but I wanted to go 5 times a week now that its summer (optimal sleep and eating). I took a 1.5 months off from illness+finals (I was following a similar routine) and already feel out of shape! So I’m going to follow Rippetoes for 2-3 just to get back into the rhythm, then switch over.

Monday: Legs
A. Squat 3 x 10-12 reps
B. Leg Extension 3 x 10 reps
C. Hang Clean 4 x 5 reps

Need some more leg specific exercises here.

Tuesday: Chest
A. Barbell Bench (or dumbbell) 3 x 10-12 reps
B. Incline Barbell Bench 3 x 10-12 reps
C. Pec Fly 3 x 6-8 reps (iffy on this exercise)
D. Decline Dumbbell Bench 3 x 10-12 reps
E. Dip (foward lean) 3 x fail
Any more? Maybe a few isolations?

Wednesday (light day): Arms/Calves
A. Skull Crushers 3 x 10-12 reps
B. Dumbbell Seated Curl 3 x 10-12 reps
C. Rope Pulldowns 3 x 6-8 reps
D. Incline Hammer Curls 3 x 6-8 reps
E. Dips (triceps concentrated) 3 x fail
F. Standing Calf Raises 2 x 15 reps

Thursday: Back
A. Deadlift 4 x 5 reps
B. Bent-over Rows 3 x 10-12 reps
C. Romanian Deadlift 3 x 10-12 reps
D. Wide Grip Chins 3 x fail
E. Rear Delt Fly 3 x 10-12
F. Haney Shrugs 3 x 12 reps

Friday: Shoulders
A. Push Press (Close-Grip) 4 x 6-8 reps
B. Dumbbell Shoulder Front Raise 3 x 10-12
C. Cable Side Raise 4 x 6-8 reps
D. Seated Military Raise 3 x 10-12

Any other suggestions on this day?

That’s basically it. I’m going to do the abdominal workout listed in CT’s Super Hero workout. I’m gonna lift at 10AM, then do some form of exercise in the PM (Around 4 or 5 PM) consisting of:

  1. 1 hr. of MMA training (tech work, not really conditioning) Mon/Weds/Sat (my off day)
  2. 30 mins. of sprints on field/stairs/track work. Tues/Thurs


you wont make it through one week
if you do, it still sucks

havent you learned anything from reading T-Nation articles? Have you read any? if you have you would notice your routine is a mess.


too much goin on in my opinion.strip it down to th basics and moniter your results and alter it from there.

more exercises dusnt meen more results.why do just 3 sets for each exercise.try doing 5 or 6 sets on just 2 diferent exercises.

also its important not to overlap your muscles when training more often, allowing proper recovery.