T Nation

Redefined Physique Transformation

Greetings All!

After makings some pretty good progress in the last month and a half (down 15 lbs), I have decided to try CT’s Redefined Physique Transformation program. In the program, he recommends 3 heavy lifting days, however I am having trouble picking some good exercises for the program. Apparently, I have been doing way too many exercises on my current program. He recommends the following:

Exercises: 3 for big muscle groups, 2 for small ones
Reps per set: 6 to 10 reps
Sets per exercise: 3-4

Monday: Chest and back heavy
Tuesday: Legs, heavy
Thursday: Arms (heavy) and shoulders

I am curious to know what you all think for exercise selection. I definitely want to work in DLs, Back Squats, Upright Rows, and maybe some Leg Presses. What are your suggestions? As always, I appreciate the help!

My thoughts were

Lat Pulldowns (can’t do many pullups yet)
DB Bench
Cable Rows to chin

Straight Leg Deadlifts
Back Squats
Leg Press
Leg Extension
Seated Calf Raise

Upright Row
DB Shoulder Press
Standing EZ Bar Curls

I am still a rookie at all of this, so please feel free to make suggestions, changes, comments, etc. Thanks again!

I’d never do triceps on any day besides chest day.

Do biceps/delts…tri/chest/back…legs/etc.

I find that triceps done on any day besides bench day defeats the bench work out.

Do Push/Pull/Legs

a specialized day just for Arms while lifting 3 days is hardly productive

If you are having a tough time figuring out which exercises to use, that is a fairly good sign that the workout you have chosen is too advanced for you. DO NOT be afraid to stick to the basics for at least 6 months.

I would recommend sticking with a simple upper/lower split. Although ultimately I doubt you really need to change your exercise selection if you are pushing yourself with the weight, if you feel you must, there are plenty of variations for all of the compound lifts that you can use.

There’s decline bench, incline bench, close grip bench, bench press to neck, stiff leg deadlifts, dumbbell deadlifts, front squats, pronated/supinated/neutral grip chinups, t-bar rows, cable rows, military press, dumbbell shoulder press, neutral grip shoulder press, and on and on.