T Nation

The Superhero Routine By CT?

I read the roundtable discussion on movie muscle and the routine by Christian Thibaudeau. I was wondering everyone's thoughts on it.

Here’s the routine. Thx.

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
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

If CT wrote it, it can’t be bad, so try it. As long as you eat right, and train like an insane man, you will see results.

I’ve heard some people have incredible results with that. It looks quite advanced to me but if you’ve got the balls and experience go for it.

ok thx for the encouragement guys. im new to the fourm and have been reading alot of the articles, just trying to settle in. cheers

Respect guys, thx for the advice!

This is weird,I was just going to start a thread on this.

I’m going to start a bulk in a few weeks and I was thinking about trying this and then going to an overall-type mass program, because my arms, chest, and shoulders coincidentally need the most work.

[quote]A-Dizz wrote:
This is weird,I was just going to start a thread on this.

I’m going to start a bulk in a few weeks and I was thinking about trying this and then going to an overall-type mass program, because my arms, chest, and shoulders coincidentally need the most work. [/quote]

Yeah bro, Im only in my econd year of serious bodybuilding (still a noobie), but i know that genetically my legs grow faster then my upper body. I can squat 245 x 5 with good form but i only bench 145 x 5.

[quote]glenmowen wrote:
A-Dizz wrote:
This is weird,I was just going to start a thread on this.

I’m going to start a bulk in a few weeks and I was thinking about trying this and then going to an overall-type mass program, because my arms, chest, and shoulders coincidentally need the most work.

Yeah bro, Im only in my econd year of serious bodybuilding (still a noobie), but i know that genetically my legs grow faster then my upper body. I can squat 245 x 5 with good form but i only bench 145 x 5.[/quote]

Yeah, I’m not sure why, but my quads are the most developed muscle group I have. I think I put a lot of mass on them by playing a lot of sports as a kid and having to haul my former fat ass around the basketball court and lacrosse field.

Genetics are a Bicth :stuck_out_tongue: lol

[quote]glenmowen wrote:
Genetics are a Bicth :stuck_out_tongue: lol[/quote]

haha yeah it’s weird, but I’m happy about it because it’s one less thing I have to worry about. My quads are a little disproportional from the rest of my body because they’re much bigger, but that means I get to focus on everything else that much more.