6 Weeks to Superhero - Christian Thibaudeau Star Complexes

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Soviet-Style Complexes for Bodybuilding

1.â€ƒ Perform the 5 exercises in Star Complex A as a circuit, resting 30 to 90 seconds between each exercise.

2.â€ƒ Complete 4 to 6 rounds of the complex, depending on your goals and capabilities.

3.â€ƒ Rest for as long as it takes you to set up Star Complex B.

4.â€ƒ Perform the 5 exercises in Star Complex B as a circuit, resting 30 to 90 seconds between each exercise.

5.â€ƒ Complete 4 to 6 rounds of the complex, depending on your goals and capabilities.

Monday
Tuesday
Thursday
Friday

Overhead Press & Squat Complexes 10 exercises, 32 mins

	1x5 reps	rest: 60s
Barbell Military Press	1x5 reps	rest: 60s
Barbell Push Press	1x3 reps	rest: 60s
	1x20 sec reps	rest: 60s
Cable Shoulder Press	1x10 reps	rest: 60s
	1x5 reps	rest: 60s
Barbell Front Squat	1x5 reps	rest: 60s
Barbell Hang Snatch	1x3 reps	rest: 60s
	3x10 reps	rest: 60s
	1x10 reps	rest: 60s

Deadlift & Bench Press Complexes 10 exercises, 29 mins

	1x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 60s
Barbell Power Clean from Blocks	1x3 reps	rest: 60s
	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
	1x5 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 60s
	1x5 reps	rest: 60s
	1x10 reps	rest: 60s
Push-Up	1x10 reps	rest: 60s

Squat & Overhead Press Complexes 10 exercises, 29 mins

	1x5 reps	rest: 60s
Barbell Front Squat	1x5 reps	rest: 60s
Barbell Hang Snatch	1x3 reps	rest: 60s
	1x10 reps	rest: 60s
	1x10 reps	rest: 60s
	1x5 reps	rest: 60s
Barbell Military Press	1x5 reps	rest: 60s
Barbell Push Press	1x3 reps	rest: 60s
	1x20 sec reps	rest: 60s
Cable Shoulder Press	1x10 reps	rest: 60s

Bench Press & Deadlift Complexes 10 exercises, 29 mins

	1x5 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 60s
	1x5 reps	rest: 60s
	1x10 reps	rest: 60s
Push-Up	1x10 reps	rest: 60s
	1x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 60s
Barbell Power Clean from Blocks	1x3 reps	rest: 60s
	1x10 reps	rest: 60s
	1x10 reps	rest: 60s