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    Christian Thibaudeau's Superhero Program Review/Questions

    Hey guys, so I found this routine online in Dec last year and I've completed it once and now I'm running it back again for another 12 weeks. Im actually 4 weeks into the second "round" already. Basically it's a 12 week prgram that uses a 4 day split, and changes every 4 weeks. It's high volume and it's named for making hollywood movie stars ready for their superhero roles. I just wanted to post about it here and see if any one else has done it or heard of it or just maybe sharing it with yall I feel its pretty good and challenging. It's good for me for gainign while staying pretty lean, or at least thats how im approaching it. When I started it in January I was 6'5" 195 lbs and I'm currently 207 lbs. I'm not saying thats 13lbs of pure muscle gain in 16 weeks because I know I added at least 2% bodyfat but I still think its good progress for that time frame. My goal is to get up to like 225-230 and then cut to 215 so I can be that weight but 9-10 bf%.

    I can't post a link to it because of my post count but heres just an example of the monday routine for the first 4 weeks. The B1, B2 are supersetted.

    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
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