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6 Weeks to Superhero - Christian Thibaudeau Star Complexes
Bulking
Intermediate
Barbell
Plan Details
The 6 Weeks to Superhero - Christian Thibaudeau Star Complexes routine by rcslade is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Soviet-Style Complexes for Bodybuilding 1.  Perform the 5 exercises in Star Complex A as a circuit, resting 30 to 90 seconds between each exercise. 2.  Complete 4 to 6 rounds of the complex, depending on your goals and capabilities. 3.  Rest for as long as it takes you to set up Star Complex B. 4.  Perform the 5 exercises in Star Complex B as a circuit, resting 30 to 90 seconds between each exercise. 5.  Complete 4 to 6 rounds of the complex, depending on your goals and capabilities.
Routine detail
Mon
Overhead Press & Squat Complexes
Est. 32 min
10 exercises
Top Half Seated Overhead Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Push Press
1 Set x 3 Reps
Standing Dumbbell Shoulder Press
1 Set
Cable Shoulder Press
1 Set x 10 Reps
Top Half Squat
1 Set x 5 Reps
Barbell Front Squat
1 Set x 5 Reps
Barbell Hang Snatch
1 Set x 3 Reps
Jump Squat w/ Dumbbell or Bar
3 Sets x 10 Reps
Vertical Jump
1 Set x 10 Reps
Tue
Deadlift & Bench Press Complexes
Est. 29 min
10 exercises
Top Half Deadlift - Bar just above knees
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Power Clean from Blocks
1 Set x 3 Reps
Jump Good Mornings
1 Set x 10 Reps
Broad Jumps
1 Set x 10 Reps
Top Half Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Speed Bench Press - fast as possible
1 Set x 5 Reps
Medicine Ball Chest Throw - Basketball pass style
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Thu
Squat & Overhead Press Complexes
Est. 29 min
10 exercises
Top Half Squat
1 Set x 5 Reps
Barbell Front Squat
1 Set x 5 Reps
Barbell Hang Snatch
1 Set x 3 Reps
Jump Squat w/ Dumbbell or Bar
1 Set x 10 Reps
Vertical Jump
1 Set x 10 Reps
Top Half Seated Overhead Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Push Press
1 Set x 3 Reps
Standing Dumbbell Shoulder Press
1 Set
Cable Shoulder Press
1 Set x 10 Reps
Fri
Bench Press & Deadlift Complexes
Est. 29 min
10 exercises
Top Half Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Speed Bench Press - fast as possible
1 Set x 5 Reps
Medicine Ball Chest Throw - Basketball pass style
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Top Half Deadlift - Bar just above knees
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Power Clean from Blocks
1 Set x 3 Reps
Jump Good Mornings
1 Set x 10 Reps
Broad Jumps
1 Set x 10 Reps
