Strong as you look
Christian Thibaudeau
Bodybuilding, Functional FitnessThis program is the next weapon you need to acquire in your arsenal.
This program focuses on getting you as strong as possible while also allowing you to add muscle to your frame.
The way it is structured is that the backbone of the plan is my Omni-Contraction Training System. This means three main training days per week, with three big compound movements covering the whole body each. In the first workout, you focus on eccentric strength, on the second on isometric actions and on the third on concentric strength.
This program will get you really strong on the big basic lifts, without neglecting the aesthetic side of things.
A
Front squat
6 x 5
B
Smith machine close-grip bench
6 x 5
C
Barbell RDL
6 x 5
D1
Seated Row (Supinated Grip)
6 x 10
D2
Cable Cross-Over
6 x 10
E
DB Shrugs
6 x 10
A
Back Squat
6 x 8
B
Bench Press
6 x 8
C
Deadlift
6 x 8
D1
Arnold Press
6 x 10
D2
Rear delts on pec deck machine
6 x 10
E
DB Lateral Raise
6 x 10
A
Back Squat
12, 12, 12, 12, 10, 8
B
Bench Press
12, 12, 12, 12, 10, 8
C
Deadlift
12, 12, 12, 12, 10, 8
D1
Leg Press
6 x 12
D2
Lying leg curl
6 x 10
E
DB Standing Calves Raise
6 x 12
A1
EZ Bar Lying Tricep Extension
6 x 10
A2
Barbell Curl
6 x 10
B1
Decline DB Tricep Extension
6 x 10
B2
Rope Hammer Curl
6 x 10
C1
V-bar Pressdown
6 x 10
C2
Cable Reverse Curl
6 x 10
Christian Thibaudeau
Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders.
