T Nation

Superhero- What To Do Next


I am currently following CT's Superhero Program, I've been noticing some really nice results after only 3 weeks. I was wondering if anyone could recommend a program I could follow when I'm done with this one.

I actually do have a program I wrote some time ago:

First Session:

Bench Press 3 x 10-12 reps
Flat Dumbbell Fly 3 x 10-12 reps
Bench Press Incline 3 x 6-8 reps
Incline Dumbbell Fly 3 x 6-8 reps

Dips 3 x max reps
Close-grip bench presses 3 x 12-15 reps
Pushdowns 3 x 12-15 reps

Second Session:

Pull-Ups/ Chin-Ups 3 x max reps
Lat Pull down 3 x 10-12 reps
Deadlifts 4 x 12 reps
Bent over Row 3 x 6-8 reps
Seated Rows 3 x 12-15 reps

Barbell Curl 3 x 6-8 reps
Dumbbell Curl 3 x 12-15 reps
Preacher Curl 3 x 10-12 reps

Third Session:

Military Press 5 x 5 reps
Seated Dumbbell Press 4 x 6-8 reps
Lateral Raises 1 x 100 reps
Rear Delt Raises 3 x 10-12 reps
Shrugs 5 x 5 reps

Squats 4 x 12 reps
Lunges 4 x 12 reps
Leg extensions 3 x 10-12 reps
Leg Curl 3 x 10-12 reps

*Forearms: (Whenever possible)
Wrist curls (forearms on knees) 3 x 15 reps
Reverse barbell curls 3 x 12 reps

*Abs:(Whenever possible)
Kneeling cable crunch 3 x 12-15 reps
Machine crunch 3 x 6-8 reps
Swiss ball crunch 3 x max
Serratus Crunch 3 x max

Should I stick with this one? Or do you have something else to recommend. What about doing a second cycle of the superhero program?

6.3 feet
205 lbs
18 years old

Gain lean mass + low bodyfat but still somewhat big.


I would suggest a lower-volume strength-based workout like 5x5, WS4SB, or something similar. Your body will be primed and ready for some heavy training after using the Superhero program for 12 weeks.


I went right into 20-rep Squats after Superhero because I wanted something full body and squat focused.


Nate Dogg: The WS4SB program looks really interesting. I like the fact that it concentrates mainly on athletes (Played basketball for 7 years at pro. level)

Its really a nice change, the Superhero program will make me bigger and the WS4SB program will probably turn it into functional strength.

Should I start with WS4SB part 1 or 2?


Go with whichever one works best for you. I prefer the way the weight workouts are structured in Part 2. And it also shows you how to work in some conditioning stuff.

I'm using the weight workouts as prescribed in WS4SB 3 along with a mix of conditioning from parts 2 and 3.


by pro do you mean nba? impressive


WS4SB3 is over on Defrancotraining.com now. Best one yet I think.


lifter85: Hehe, I live in Sweden so no, not the NBA =)