Avengers Workout: Build An Superhero Physique in Six Weeks

Avengers Workout Routine
You've seen the Avengers movie, now get the physique. This 6 week plan includes workouts and diet plans designed to turn you into a superhero.

Workout Summary

Build Muscle
Split
Intermediate
4
Barbell, Bodyweight, Dumbbells, Machines
Male

Workout Description

Grow Muscle, Get Stronger and Lean-Up

By the time you read this, you may have seen the new Avengers movie once or even a few times. By the looks of things (namely the physiques of the heroes in the film) muscle is back on the big screen - real life superheroes replete with well-defined muscle and brutal strength (sans the CGI Hulk of course).

But wouldn’t it be nice to create your very own Avenger? Wouldn’t it be great to build a stronger, leaner and more muscled superhero body? Do you need a kick start training and eating plan to help get you there? Read on.

Below are three distinct training programs and diet plans to help build strength and muscle, and then progressively get you leaner and more muscular by the end of six weeks. The beauty of the program is that it shifts gears every two weeks to keep boredom at bay and to ramp up progress for continued results. Research suggests that periodically changing up a training program is actually a good thing. It keeps the body guessing and progressing!

Three Programs, Three Goals

The first two-week phase jacks up your strength. It uses heavy weight, low reps and long rest periods. It is designed for recovery, growth and strength gains. Mind you, it is not a powerlifting program, but one that will prime your muscles for the extra work ahead.

The second two-week period places greater volume on your body along with some heavy work. It is a transitional phase to prepare you for the next two weeks. Moderate weight along with a medium rep range and shortened rest periods will be on order. This phase combines strength with more volume for lean muscle gains.

The final two weeks are dedicated to a higher rep range with a few techniques thrown in to keep the intensity high. You will also be working faster with supersets as well for time efficiency to really push yourself toward the finish line. This phase is almost entirely hypertrophy-focused. You will build more lean muscle while strength takes a temporary backseat.

Three Phase Diet Plan

Attached to each phase is a diet plan to give you the best results for each goal. The first two weeks are not only all about recovery and growth, but also acts as a break-in period to get you in the habit of eating the right amounts of macronutrients at the correct times. Think of this time as building your discipline.

The second phase builds on that discipline and provides you with a shift to start the lean down process. It picks up where phase one left off by cutting down on carbohydrate and increasing healthy fats. By the third phase you will be a fat-burning, muscle building machine able to utilize everything you eat for your specific goal.

Give the program below a try for the next six weeks. Feel free to modify it according to your experience level. You can try three different options:

  1. Perform the program as is – six weeks then take a few days off and perform the six weeks all over again.
  2. Perform the six week program twice back-to-back for a total of twelve weeks.
  3. Perform each phase for three weeks instead of two for a total of nine weeks.

The choice is yours depending on your goals, time availability, upcoming events or just want to continue the program.

Create Your Own Avengers Program

Hulk Avengers

Hulk Smash! (Phase 1 Training)

As mentioned earlier phase one is dedicated to strength and discipline building. Muscle and strength is the name of the game for the first two weeks. Perform the workouts over a four day period per week. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Day 1
Day 1
Exercise Warm Up Working Sets Rest Periods
Incline Barbell Bench Press 2 x 10-15 3 x 4-8 2 min
Barbell Bench Press   3 x 4-8 2 min
Bent Over Barbell Row 2 x 10-15 3 x 4-8 2 min
Medium Grip Pull Up   3 x 4-8 2 min
Smith Overhead Press 1 x 10 3 x 4-8 2 min
Wide Grip Upright Row   3 x 4-8 2 min
Hanging Leg Raise   3 x 10-15 1 min
Floor Crunch   3 x 10-15 1 min
Day 2
Day 2
Exercise Warm Up Working Sets Rest Periods
Barbell Curl 1 x 10-15 3 x 4-8 2 min
Close Grip Bench Press 1 x 10-15 3 x 4-8 2 min
Squat 2 x 10-15 3 x 6-10 3 min
Leg Press   3 x 6-10 2 min
Romanian Deadlift 1 x 10-15 3 x 6-10 2 min
Seated Calf Raise 1 x 10-15 3 x 6-10 2 min
Incline Sit Up   3 x 10-15 1 min
  • Day 3 - Same as Day 1
  • Day 4 - Same as Day 2

Eat like the Hulk (Phase 1 Diet)

  • Meal 1 - ¾ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana.
  • Meal 4 - (Pre workout) 1 apple, 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 5 - (Post workout) 16 oz. of Gatorade or Powerade, 1-2 scoops of whey protein combined with 1 cup of skim milk.
  • Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice, 1 medium sweet potato or 1 cup of rice, cooked.

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 3000 calories, 190 grams of protein, 400 grams of carbs, 70 grams of fat.

Captain America and Thor

Build Muscle Like Captain America and Thor! (Phase 2 Training)

By now you have begun to build a pretty sturdy foundation of strength with a little muscle to boot. Now it’s time to switch gears and turn our attention to packing on some serious muscle by building on our previous two weeks. The next two weeks will be similar in regards to adhering to the four days per week protocol, but now we will add in some volume and higher reps to really get the muscle to react.

Day 1
Day 1
Exercise Warm Up Working Sets Rest Periods
Incline Dumbbell Bench Press 2 x 10-15 4 x 8-12 90 sec
Dumbbell Bench Press   3 x 8-12 90 sec
Wide Grip Pull Up 1 x 10 4 x 8-12 90 sec
Dumbbell Row   3 x 8-12 90 sec
Side Lateral Raise 1 x 10-15 4 x 8-12 90 sec
Seated Dumbbell Press   3 x 8-12 90 sec
Incline Crunches   3 x 15-20 45 sec
Hanging Knee Raise   3 x 15-20 45 sec
Day 2
Day 2
Exercise Warm Up Working Sets Rest Periods
Dumbbell Curl 1 x 10-15 4 x 4-8 90 sec
Skullcrushers 1 x 10-15 4 x 4-8 90 sec
Single Leg Press 2 x 10-15 3 x 6-10 90 sec
Squat   3 x 6-10 2 min
Leg Curl 1 x 10-15 3 x 6-10 90 sec
Standing Calf Raise 1 x 10-15 3 x 6-10 90 sec
Hanging Leg Raise   3 x 15-20 45 sec
  • Day 3 - Same as Day 1
  • Day 4 - Same as Day 2

Rip it up like a superhero (Phase 2 Diet)

  • Meal 1 - ½ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with water.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana.
  • Meal 4 - (Pre workout) 1 apple, 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 5 - (Post workout) 1-2 scoops of whey protein combined with 1 cup of skim milk.
  • Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice, ½ medium sweet potato or ½ cup of rice, cooked.

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2650 calories, 180 grams of protein, 300 grams of carbs, 65 grams of fat.

Time to polish it up! (Phase 3 Training)

Now it is time to put the finishing touches on your new suit of armor! Supersets, reduced rest periods and higher reps are on call for the next two weeks. Get ready to ramp up the intensity and really blow out the muscle – but don’t worry, after all is said and done it will be worth the time, effort and sacrifice for a leaner, more muscular physique.

Note: Movements are paired according to convenience in a busy gym. A superset is when two exercises are performed back to back without rest. The rest period will be taken after each superset is performed.

Day 1
Day 1
Exercise Warm Up Working Sets Rest Periods
Superset: Dumbbell Bench Press & Two Arm Dumbbell Row 2 x 10-15 3 x 10-15 1 min between Supersets
Superset: Incline Dumbbell Fly & Close-Grip Pull Up   3 x 10-15 1 min between Supersets
Superset: Incline Machine Chest Press & Machine Row   3 x 10-15 1 min between Supersets
Superset: Dumbbell Front Raise & Dumbbell Side Lateral 1 x 10-15 3 x 10-15 1 min between Supersets
Superset: Hanging Leg Raise & Incline Sit Up   4 x 15-20 30 sec between Supersets
Day 2
Day 2
Exercise Warm Up Working Sets Rest Periods
Superset: Incline Dumbbell Curl & Overhead Dumbbell Tricep Extension 1 x 10-15 4 x 10-15 1 min between Supersets
Superset: Smith Machine Squat & Dumbbell Romanian Deadlift 2 x 10-15 3 x 10-15 1 min between Supersets
Superset: Leg Extension & Seated Leg Curl   3 x 10-15 1 min between Supersets
Single Leg Calf Raise 1 x 10-15 3 x 10-15 30 sec
Floor Crunch   4 x 15-20 30 sec
  • Day 3 - Same as Day 1
  • Day 4 - Same as Day 2

Iron Man Avengers

Look like an Ironman (Phase 3 Diet)

  • Meal 1 - ¼ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with water.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, small salad with oil-based dressing.
  • Meal 4 - (Pre workout) 1 apple, 1 scoop of whey protein combined with water.
  • Meal 5 - (Post workout) 2 scoops of whey protein combined with 1 cup of skim milk.
  • Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 2 cups of mixed vegetables or any vegetable of your choice.

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2200 calories, 180 grams of protein, 220 grams of carbs, 60 grams of fat.

*A word about off days and supplements

On off days you will eliminate the post workout meal only on all phases of this program. Also, you may want to add in one or two cheat meals (preferably on the same day) on the weekend. Don’t go overboard, just eat enough to be satisfied and stop there. Don’t get off track too much and pig out.

One more thing about off days – it’s not a green light to get lazy. Go out and enjoy other activities: basketball, swimming or anything you just plain enjoy doing actively. This will not only keep your interest up in being active it will also keep your metabolism humming along.

If you want to include other supplements to the program in addition to whey protein, 5 grams of creatine and 2-3 grams of beta-alanine can be added to both the pre and post workout meals.

Avengers Workout: A Real Life Success Story​

I really feel like I built an Avengers physique, not too far from Jeremy Renner's! Attached are the pictures after finishing the Avengers workout for the second time yesterday! I also put together a before and after showing before, after the first, and after the second. 

I can't say thanks enough! Had I not read your articles and followed your advice I would have never of gotten here.

Build an Avengers Physique

The stats overall:

Before and After
Stats
  Start End First End Second
Weight (lbs) 159 149 142
Waist @ Naval (Inches) 34 31 29
BMI (Using Navy Calculation %) 20 13 9
% Difference from Start BMI 0% 35% 55%

I never in a million years thought I'd ever have a six pack. Growing up I was very overweight (245 and 5'4" at my worst). It wasn't until I was 18 that I shed some weight and slimmed down. But I have been "fat skinny" ever since.

I got into working out this past Spring and was doing what you describe as all the WRONG things. I was only working targeted exercises, and my workout intensity looking back was a joke. Couple that with listening to broscience and I wasn't getting anywhere.

On a vacation trip I talked to a buddy that has a great physique and I asked for his advice. He recommended:

A) Working on a physique versus how much I can lift.

B) That I checkout Muscle & Strength.

When I read your Avengers workout it really appealed to me as an Engineering student. I thought: here's a guy who looks great, uses real science, and is a BA who beat down cancer. So, I told to my wife that I wanted to do the routine/diet and I needed her on board. Being the amazing lady that she is, I had her support throughout.

I used so much of your information during the whole process. The nutrition information, motivation, etc. You made it so easy!

The other day someone at the gym complimented me on my six pack and asked how long did it take and what exercises to do. I replied, that it took a lot of hard work and nutrition was the largest key. I referred them to Muscle & Strength, the Workoutlab, and told them to always keep pushing.

Thank you so much man! Now I'm going to start constructing my own diet and I think I'll tackle "Insane Like Bane" next!

Characters and images copyright Marvel and/or respective holders.

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About The Author
Brad has a Master's degree in Kinesiology and is a strength and conditioning specialist, military veteran, cancer survivor and Associate Editor at Muscle & Strength.

333 Comments+ Post Comment

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Posted Sat, 06/13/2015 - 20:31
tyler

I am someone who has acne and i know whey protein makes it worse is there another kind of protein powder i could use? Also, do you move up weight each time you a day?

BradBorland's picture
Posted Mon, 06/15/2015 - 15:26
BradBorland

Hi Tyler. Don't know much about whey and acne but I am sure other forms may help you out. Try egg protein and see how you do.
Yes, try to move up in weight or reps and give yourself plenty of time to do so.

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Posted Thu, 06/11/2015 - 15:52
Marco

Hi, this workout looks promising and I'm about to start gyming next month. Would like to know if the diet plan works for any body type? Because I'm a big person(not fat, just tall and unfit) would the meals be enough for my body type.

BradBorland's picture
Posted Fri, 06/12/2015 - 22:39
BradBorland

Hi Marco, yes. Give it a go and let me know how you do in a few weeks.

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Posted Sat, 06/13/2015 - 11:50
Marco

Will definitely let you know.

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Posted Sun, 05/31/2015 - 22:56
Wesley

Do you have to do all 3 workouts(hulk,captain America/Thor,and ironman) or can I just do captain Americas to get my body like his?

BradBorland's picture
Posted Mon, 06/01/2015 - 22:44
BradBorland

Hi Wesley. Well, that depends on how much effort you put into the program.

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Posted Mon, 05/25/2015 - 10:38
Stuart

Hi Brad, I'm really interested in this workout as the results seem very rewarding. Would you recommend this workout for fast and efficient muscle growth? I'm currently weighing in about about 65kg and I want to get the best results possible in the next 8 weeks?

BradBorland's picture
Posted Mon, 05/25/2015 - 15:45
BradBorland

Hi Stuart. Yes! Give it a try and let me know how you do! : )

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Posted Tue, 04/28/2015 - 04:29
Ash

Hey Brad, I'm really excited to start this workout! However, I am currently injured (groin) so the lower body exercises are out of the question for me for quite some time. I am very much aware that training legs will maximise my upper body gains as well, but unfortunately I am unable to do them. I was wondering if u can give me some upper body, or abdominal substitutes for the squats and dead lifts?

BradBorland's picture
Posted Thu, 04/30/2015 - 12:13
BradBorland

Hi Ash,
Wow, I'm sorry to hear that. The best I can think of is to do most of your upper body training with multi-joint, compound moves. This will give you the most bang for your buck.

Of course always heed the advice of your doctor.

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Posted Mon, 02/23/2015 - 21:43
Dustin Obergfell

This may already have been asked but I haven't read through all the comments, so I apologize in advance for that. Would substituting honey for splenda in the oatmeal and low-fat honey mustard for mayo in the sandwich have any significant negative effects on the diet? Can't wait to try the plan!

BradBorland's picture
Posted Tue, 02/24/2015 - 10:44
BradBorland

Hi Dustin! Yes, absolutely. Sub those in - they won't impact much at all.

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Posted Mon, 02/02/2015 - 08:06
Ravin Shanmugam

Hey brad!
i am 176cm and 63kg~
i do not really have a good physique~do you think its advisable for me to start on this or is there any other programme i can look at?
thanks in advance mate!(:

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Posted Tue, 12/30/2014 - 03:37
tarun

Hi
How much cardio one can do in these program and how can I include TABATA training or bb/db complexes or HIIT in these routine please let me know

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Posted Sat, 09/20/2014 - 12:27
MJ

hey brad i know you are getting all this questions but I'm 5'7 and 170 lbs i want to be bulky keep that weight but have definition would this work out for me.

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Posted Thu, 08/21/2014 - 01:19
David

Just wondering. I've started the hulk phase and after the doing day 1 and day 2 then having the rest day my Chest is still sore. I've been told that if I work my muscles when I'm still sore it could actually make me lose muscle rather than gain. Is this true ?

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Posted Tue, 07/22/2014 - 06:50
CJBaracus

Hi Brad, I was hoping you could clear up a couple of things on the nutrition side.
1. I have a nut allergy. Can you suggest a replacement for the 2oz of mixed nuts to mix with my greek yog.
2. I have an apple allergy. Can you suggest another suitable fruit that I can eat pre-workout.
3. I don't like to drink energy drinks. Can you suggest a natural alternative?
Many thanks in advance!

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Posted Fri, 06/20/2014 - 00:06
Taylor

Hey Brad,
I am really excited to start this program. I was wondering if you could give me more specifics as to supplements you would suggest I use. I am extremely uneducated when it comes to supplements and I don't want to make a mistake that will get me off to the wrong start.
Thanks,
Taylor

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Posted Wed, 06/11/2014 - 09:33
Dan

Hey brad. Are there any modifications you would suggest for someone a little more advanced?

I've been working out for 3 months now doing a modified Arnold workout routine. This seems like a good workout but I wonder if you would change anything for someone looking to see great muscle gains while still working toward the cut abs?

I'm 6'2" and weigh 195. I'd like to get to 210

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Posted Tue, 06/03/2014 - 22:49
Ger

This program helped me a lot. Not only did i lose weight, from 185lbs to 165lbs, but it helped me to be consistent in working out. I also see muscle gains and will continue this for another 12 weeks but would add a couple of exercises for 3 sets per muscle group.. thanks, brad. -philippines-

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Posted Sat, 05/31/2014 - 23:56
Steve

So I found this program through an internet search for six muscle gain programs. I am currently finished with phases 1 and 2 and will begin phase 3 on Monday. So far I have seen results in my strength and my muscle volume. I have never committed to a weight lifting plan before and therefore have not spent time developing my muscles. I'm 6'1" and 200lbs and I finally am feeling like I am filling out in my chest and back and beginning the process of maximizing my body type. Doing this program has helped me discover how much I enjoy lifting and dieting in order to reach my goal. Thank you for posting this. I have not taken any pictures because in the past that has been a stumbling block. I plan on repeating the plan immediately after I finish phase 3 in two weeks. Thanks again!

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Posted Tue, 05/27/2014 - 12:13
Chris

Hi Brad, I'm going to start using your program by next week, but I have a question about you meal plan.
Do I have to eat the same meals every day I do a workout for 6 straight weeks to see results?
Thanks

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Posted Sat, 05/24/2014 - 02:09
Boris

There is like no difference in meal plans?

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Posted Thu, 05/22/2014 - 00:54
Justin

Hello Brad,

I am training for about 8 months, and I have pretty good amount of muscles since most of the time I was cutting my bodyfat.

Now I would like to follow your program. I really like the meal plans.
Is it ok if I use the mealplan for phase 1 to bulk up, but do the exercises with rep ranges of phase 2?
and also I will follow the phase 3 and mealplan as well.
so basically I will use only workout for phase 2 and 3 but include the surplus calories and deficit. Do you think if it should be working?

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Posted Wed, 05/21/2014 - 16:46
Cody

hey brad, i was just wondering if the phases other than the hulk phase are also good for bulking up or should i just do the hulk phase if i want to gain weight?

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Posted Tue, 05/06/2014 - 09:33
Captain America

Hey,
I was lean but got fat, will this workout help me loose fat and get leaner?

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Posted Mon, 04/28/2014 - 22:05
Danny George

Hi Brad,

I am 6'1 and 290ish pounds. How do I need to adjust this to get the most out of it?

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Posted Mon, 04/28/2014 - 13:01
Erick Garcia

I'm 16 . 144 lbs 5'6 I'm an ectomorph but been working out a little . I'm growing and am starting to see results . I want to get that physique type of body . Gaining mass and bulking is my goal aswell as getting cut later on . Is this for me ? Is this effective ?

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Posted Sun, 04/27/2014 - 20:24
Paul

Hi Brad,

Looks great and with the meal plan looks even better, def motivated to come back to this site and start again.
I just had a question about the weight- what wieght would you start off on and build on or would you stay the same weight just lowering highering the reps each time?

Thanks

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Posted Thu, 03/27/2014 - 18:31
steven

hi Brad, dont know if you still get these but I would like to say thanks!!!

sadly like the lad in your example i had let myself go soft and weak, shamed i decided to do something about it. Having searched the internet, i came across muscle and strength and yourself. The fact you include information about the all important diet really helped me. i had no idea how little i was eating.

anyways I did the 1st part of the workout for 4 weeks to help build some basic muscleandstrength.com and i have just finished doing 2 weeks of the 2nd part of the workout and I'm loving the results.

only question i have is about weight and it's open to anyone. it might be a stupid one but I increase weight every time I get to what ever the maximum rep is. Is this a good thing? or should i take my time?
again thanks for all this info. your a legend

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Posted Sun, 03/02/2014 - 12:22
Chris

I'm going into the 3th phase , and I was wondering can i go on Low carb diet?

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Posted Sat, 02/22/2014 - 18:33
MICHAEL SLOGINSKI

Ok I for the most part get it but my question and it may sound like a stupid question but can I run in there it says enjoy other activities on off days so running won't hurt right? Also I know it says protein in skim milk but I prefer not to drink skim milk. Can I just drink the protein in water and be ok with that? I know it sounds like silly questions but I'm curious I do t wanna screw up too bad on this

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Posted Tue, 02/04/2014 - 01:31
Sean

Hi,
Just a quick question in the post workout meal is the Gatorade or powerade in liquid or powder form. It does say oz's and not fl oz's if it's powder form is this mixed in with the whey?

Regards sean

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Posted Mon, 02/03/2014 - 16:06
Sean

Hi Brad

I'm just about to start the. 6wk program, this is a first for me I'm not sure what weights to use as in the amount I should lift. Also do I have to increase the weight after each set and if so by how much?
Regards sean

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Posted Thu, 01/23/2014 - 20:43
Alejandro Cardona

Hi Brad, on day two there are some reps for triceps and biceps having worked the previous day back and chest and obviously the arms. Is this right? I feel my arms a little bit tired because they rested just 24 hours..

Regards

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Posted Wed, 01/15/2014 - 15:21
Julio

I want to thank you for this page!!
I am 42 with 1.72"height. - 174 lbs
I started training 3 months ago and followed a similar routine to yours, with great results...I started at 198 lbs. but first month did very little lifting...did a healthy diet with plenty of cardio to loose most of the fat. 2nd month I started lift training
My gains have been consistent and I am happy with results.......However, I do want to thank you as I was looking for a program that would help me layout a plan for the next three months to bulk up and lean up, at the same , and yours sounds and makes perfect sense to me. Specially your diet plan....I am starting it tomorrow.

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Posted Sun, 01/05/2014 - 16:05
Mike

How is no one commenting on the fact that this is severe overtraining? It is common knowledge that you shouldn't work out the same muscle group 2 days in a row, yet this workout has you doing that CONSTANTLY. Just look - on Monday you do all sorts of presses (bench press, shoulder press, etc.), which destroy your triceps, and you do tons of pulling motions (pull-ups, rows, etc.), which kill your biceps. Then on Tuesday we're supposed to do Biceps curls and skull crushers? Then Thursday it's back to workout A, and Friday workout B again?

This makes no sense to me. If you do bench and shoulder press on Mondays, your triceps will be destroyed and will be too sore to lift on Tuesday. It will be even worse for biceps - if you do pullups and rows, your biceps will be sore for days afterwards. Yet we're supposed to do biceps curls the next day? And then repeat both workouts on Thursday and Friday? So we'd be training biceps and triceps 4 times per week - 2 days in a row, then a day off, then 2 days in a row again.

This seems like madness to me but maybe I'm missing something. Everything I've ever read on the subject of weightlifting says you shouldn't work out the same muscles 2 days in a row since it takes time to recover, and this workout overtly violates this rule. My own experience confirms this - if I do pullups and rows on Monday, my biceps will be as sore if not more sore than my back for 2-3 days at least. The SOONEST I could do any sort of curl would be Thursday. Yet this workout has you doing them Tuesday... then pullups agian on Thursday, and curls again on Friday? Nuts

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Posted Wed, 11/27/2013 - 14:40
Ed

Hey! This is a great workout, I'm truly enjoyin its results! Although i have a question: can i switch arms to Day 1 (phase 1)? My triceps and biceps are already sore from all the pushing/ pulling movements of the prior workout so I feel like I'm not abile to train them correctly when I do this in Day 2. Also I'm training abs in separate days to avoid having too much volume to handle in the same workout. What do you think about it?
Thanks

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Posted Wed, 11/27/2013 - 13:23
Fisherman

I'm wondering about train arms in the day 1 (phase 1) because I think that training arms the day right after a full upper body workout won't be the best for me, cause biceps and triceps would be already sore for the previous work in all the push/pull movements. To avoid incerasing the total volume of every single day too much I will train ABS on separate days. Does this male sense? Anyway great workout, thank you!

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Posted Fri, 11/08/2013 - 12:30
David Eugenio

Ok, so I am finishing my first week and already seeing results. After a round of Insanity + the 10 week mass program from Muscle and Strenght , I was geeting tired of doing the same. .This program is really fun as each day workout focus on the entire body rather than specific body parts,

I am not following the diet as I believe my eating habbit is really good but I am seriously thinking in making an specifica diet for each week. I am planning to see my nutriologist to put together the best food plan , based in the caloric intake reccomended by the program.

The first week is all about variety and are exercises easy to perform, I can wait to start second week

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Posted Thu, 11/07/2013 - 12:06
Jesse T.

I have a question that I'm hoping wasn't asked already. Do we pyramid any of these routines or use the heaviest weight we can throughout all the phases then when we start over increase the weight then?

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Posted Mon, 11/04/2013 - 12:52
David Eugenio

I am starting it today, I will write a weekly review with the progress I see

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Posted Fri, 10/25/2013 - 08:03
Jamie

This is an awesome work-out which i am about to start today, though i am an ectomorph, so i will be planning a high carb diet throughout the 12 week course regime. Would that affect my gains in a bad way? cheers guys

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Posted Tue, 10/08/2013 - 07:10
Gurtej Singh

hey brad,

I have a lower back problem so according to my physio i can not do deadlifts, bent over barbell row and squats.

could you please give me alternatives for the same.

Regards,

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Posted Thu, 08/29/2013 - 14:36
Zachary

Is each phase two weeks? How does that work? Also if I'm not sore the next day, does that mean I need to add more weight?

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Posted Mon, 08/26/2013 - 10:11
Zachary

Planning on trying this out but I have a couple questions
How are the meals spaced out, is it just whenever you plan on working out is how you space it?
And two, I want to get lean and lose fat but I don't want to look bulky and big, so will this diet help me achieve that goal?

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Posted Thu, 07/25/2013 - 16:56
Eric

Hi have a question. I did a very similiar training regime last year. I did it for a year and I had no results. My diet was very similar except I didnt do a pre workout "snack" (cant think that something like that would be the crux of the scenario) could it be that genetically I just suck and nothing I do will ever get me any results. Its been tough going for a year and not seeing any results and busted my ass in the gym and ate really clean to the point where people thought twice about asking you along to dinner because he has those "crazy eating" disorders. Could genetics have an influence? Im 35 and I weigh 70kgs, thats 154 pounds I think.

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Posted Sat, 07/13/2013 - 03:59
Tung

Hi. I'm 19 years old, 164 pounds, 6 ft, male. I'm currently following this workout program but ocasionally I sweat and feel kind of shaky during the day, I guess it's because of my drops in bloodsugar as my usual sugar intake is rather high. My question is: Should I eat something sweet then to level my bloodsugar or just let it pass ?

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Posted Wed, 07/10/2013 - 11:16
Jatin Garg

Hey Brad,
I'm 16 and i'm 140 pounds, do you think I should still do this workout? I just started working out 1 month ago without any plans.