T Nation

Superhero Muscle Program Frequency?

Hey man!
Just wondering if your supposed to do the superhero muscle program you just wrote about twice a week?
Monday: Chest Triceps Shoulders
Tuesday: Back and Biceps
Wednesday: Legs
Thursday: Chest shoulders Triceps
Friday: Back and Biceps
Saturday: Legs
Sunday: Rest


If you’re following the article then legs wouldn’t be hit twice a week.

Must have missed that. But Back and Biceps and Chest and Triceps would be hit twice a week?

No I’m saying do push and pull training sessions twice a week if you’re following the spirit of the article. Legs once a week.

Hey PC, what do you think if it was push,pull,legs,upper?
Just trying to hit upper twice without going more than 4 days a week.

I don’t know, I didn’t write it up that way. Maybe you could try it and tell me what YOU think.

Alright haha, I’ll let ya know!

Does does this mean for example:

Sunday: chest, tricep, shoulder
Monday: back
Tuesday: legs
Wednesday: off
Thursday: chest tricep shoulder
Friday: back
Saturday: off


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I’ve been running the program with the added upper day, one set to failure plus rotating through different intensity techniques every couple weeks.
Awesome progress so far, I am going to hit some personal records by the end.
Favorite program I’ve ran in a really long time.

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what does your upper body days look like? How did you set up your week?

All I did was add an upper day at the end of the week. I used exercises that stayed true to the program.

Incline plate loaded chest press
Meadows row
Machine Shoulder press
Low to high Row
Pjr pullover
Preacher curls

I started out light, something where I was failing around 14-15 reps. Added weight each week and intensity techniques. Drop sets,50% sets triple rest pause

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If running this 3-4 days, would you add some more sets and or set intensities example rest pause work or drop sets?