Superhero Workout Plan

6 Weeks / 4 Days per Week / Expert

Superhero Workout Plan

Superhero Workout Plan

6 Weeks / 4 Days per Week / Expert

Superhero Workout Plan

6 Weeks / 4 Days per Week / Expert

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Superhero Overhead Press & Squat Complex Workout

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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
Shoulders / Beginner
4 sets, 3 reps, 01:00 rest
4 3 -- 01:00
Shoulders / Beginner
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 01:00
--
--
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
--
--
4 sets, 3 reps, 01:00 rest
4 3 -- 01:00
--
--
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 01:00
--
--
4 sets, 1 reps158400.00 mi ,
4 158400 mi -- --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Perform the 5 exercises in the Overhead Press Star Complex as a circuit, resting for the noted time between each exercise. After completing all the sets of the Overhead Press Star Complex, then move on to the Squat Star Complex.

Week #4: Reps drop down two from week #3, add 10-20 pounds.

Backward sled sprints should be for 30 meters.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Christian Thibaudeau 6 Weeks to Superhero Workout Program focuses on star complexes, uniquely designed and perfected over the years by Christian himself. He designed this superhero workout routine to build muscle while zapping body fat in the fastest time possible. If you're familiar wit... more

The Christian Thibaudeau 6 Weeks to Superhero Workout Program focuses on star complexes, uniquely designed and perfected over the years by Christian himself. He designed this superhero workout routine to build muscle while zapping body fat in the fastest time possible.

If you're familiar with complexes, you'll recognize in this superhero workout routine the familiar blocks of exercises---performed within a circuit, i.e., superset---that are designed to target both extremes of the strength curve.

The beauty of incorporating Christian's star complexes in weight training is that you develop power, strength, and speed while simultaneously building significant mass. That's how this workout routine got its "Superhero" modifier because, as with many of Christian's clients, the results can be pretty awesome.

As you run through each superhero workout, you'll notice a unique twist to Christian's approach to complex weight training. Each unit of 5 exercises is a 'star complex' because this method has five points of targeted training along the force-velocity curve. The typical complex weight-training workout involves only 2 points.

So basically, you work through five exercises that focus on the same movement pattern. But here's the key: the first exercise in each star complex begins with the heaviest (biggest weight/biggest resistance) and slowest movement. As you move through the five exercises, you progressively move through lighter/less resistance and faster rep speeds.

That progression from heaviest/slowest to lightest/fastest in each star complex is the key ingredient to faster-than-a-speeding-bullet fat loss because it jump-starts a strong metabolic effect. Those short rest periods between each exercise are also critical to revving up your metabolism.

In short, Christian has created a superhero fitness program that provides a shortcut to the power look that is well known in bodybuilding circles. Each facet of the superhero workout routine has been tested and perfected by Christian for getting ripped, building muscle, and burning fat in superhero speeds.

Superhero Workout Health Tips:

1) Within each exercise, try to lift as fast as possible using explosive movements, even in the first exercise involving the heaviest/slowest movement.

2) Note the short rest periods (1 minute (although rest can be dropped to 30 seconds for more fat burning potential and upped to 1:30 for more strength building potential)) between each exercise, but keep very strict form and don't compromise performance by decreasing rest periods.

3) Christian incorporates 3 explosive movements in each complex to accelerate fat loss. Explosive movements cause insulin sensitivity in muscle cells, which leads to less fat storage.

4) The big movements in each exercise are also ramping up the amount of calories burned.

5) To maximize your workouts, focus on building speed without decreasing your performance.

6) Be sure to load up on some high-tech nutrients during the peri-workout period to maximize results and look like superhero massiveness. Christian recommends a mixture of Anaconda, MAG-10, and SURGE Workout Fuel taken 15-20 minutes pre-workout, then the other half at mid-point.

7) Advanced users can ratchet up the number of sets/rounds to 5 or 6 rather than 4 and add an additional 2-3 reps onto each exercise.

Superhero Deadlift & Bench Press Complex Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
4 sets, 3 reps, 01:00 rest
4 3 -- 01:00
Hamstrings / Intermediate
4 sets, 3 reps, 01:00 rest
4 3 -- 01:00
Hamstrings / Expert
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 01:00
--
--
4 sets, 3 reps, 01:00 rest
4 3 -- 01:00
--
--
4 sets, 3 reps, 01:00 rest
4 3 -- 01:00
--
--
4 sets, 5 reps, 01:00 rest
4 5 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
--
--
4 sets, 5 reps, 01:00 rest
4 5 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Perform the 5 exercises in the Deadlift Star Complex as a circuit, resting for the noted time between each exercise. After completing all the sets of the Deadlift Star Complex, then move on to the Bench Press Star Complex.

Week #4: Reps drop down two from week #3, add 10-20 pounds.

Alternate Exercises:

"Rack Pull" can be substituted for "Top-Half Deadlift."
"Jump Deadlift" can be substituted for "Jump Good Morning."
"3 Board Bench Press" can be substituted for "Top-Half Bench Press."

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Christian Thibaudeau 6 Weeks to Superhero Workout Program focuses on star complexes, uniquely designed and perfected over the years by Christian himself. He designed this superhero workout routine to build muscle while zapping body fat in the fastest time possible. If you're familiar wit... more

The Christian Thibaudeau 6 Weeks to Superhero Workout Program focuses on star complexes, uniquely designed and perfected over the years by Christian himself. He designed this superhero workout routine to build muscle while zapping body fat in the fastest time possible.

If you're familiar with complexes, you'll recognize in this superhero workout routine the familiar blocks of exercises---performed within a circuit, i.e., superset---that are designed to target both extremes of the strength curve.

The beauty of incorporating Christian's star complexes in weight training is that you develop power, strength, and speed while simultaneously building significant mass. That's how this workout routine got its "Superhero" modifier because, as with many of Christian's clients, the results can be pretty awesome.

As you run through each superhero workout, you'll notice a unique twist to Christian's approach to complex weight training. Each unit of 5 exercises is a 'star complex' because this method has five points of targeted training along the force-velocity curve. The typical complex weight-training workout involves only 2 points.

So basically, you work through five exercises that focus on the same movement pattern. But here's the key: the first exercise in each star complex begins with the heaviest (biggest weight/biggest resistance) and slowest movement. As you move through the five exercises, you progressively move through lighter/less resistance and faster rep speeds.

That progression from heaviest/slowest to lightest/fastest in each star complex is the key ingredient to faster-than-a-speeding-bullet fat loss because it jump-starts a strong metabolic effect. Those short rest periods between each exercise are also critical to revving up your metabolism.

In short, Christian has created a superhero fitness program that provides a shortcut to the power look that is well known in bodybuilding circles. Each facet of the superhero workout routine has been tested and perfected by Christian for getting ripped, building muscle, and burning fat in superhero speeds.

Superhero Workout Health Tips:

1) Within each exercise, try to lift as fast as possible using explosive movements, even in the first exercise involving the heaviest/slowest movement.

2) Note the short rest periods (1 minute (although rest can be dropped to 30 seconds for more fat burning potential and upped to 1:30 for more strength building potential)) between each exercise, but keep very strict form and don't compromise performance by decreasing rest periods.

3) Christian incorporates 3 explosive movements in each complex to accelerate fat loss. Explosive movements cause insulin sensitivity in muscle cells, which leads to less fat storage.

4) The big movements in each exercise are also ramping up the amount of calories burned.

5) To maximize your workouts, focus on building speed without decreasing your performance.

6) Be sure to load up on some high-tech nutrients during the peri-workout period to maximize results and look like superhero massiveness. Christian recommends a mixture of Anaconda, MAG-10, and SURGE Workout Fuel taken 15-20 minutes pre-workout, then the other half at mid-point.

7) Advanced users can ratchet up the number of sets/rounds to 5 or 6 rather than 4 and add an additional 2-3 reps onto each exercise.

Superhero Squat & Overhead Press Complex Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
Quads / Intermediate
4 sets, 3 reps, 01:00 rest
4 3 -- 01:00
Quads / Expert
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 01:00
--
--
4 sets, 1 reps158400.00 mi , , 01:00 rest
4 158400 mi -- 01:00
--
--
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
--
--
4 sets, 3 reps, 01:00 rest
4 3 -- 01:00
--
--
4 sets, 2 reps, 01:00 rest
4 2 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 -- 01:00
--
--
4 sets, 8 reps, 01:00 rest
4 8 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Perform the 6 exercises in the Squat Star Complex as a circuit, resting for the noted time between each exercise. After completing all the sets of the Squat Star Complex, then move on to the Overhead Press Star Complex.

Week #4: Reps drop down two from week #3, add 10-20 pounds.

Backward sled sprints should be for 30 meters.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Christian Thibaudeau 6 Weeks to Superhero Workout Program focuses on star complexes, uniquely designed and perfected over the years by Christian himself. He designed this superhero workout routine to build muscle while zapping body fat in the fastest time possible. If you're familiar wit... more

The Christian Thibaudeau 6 Weeks to Superhero Workout Program focuses on star complexes, uniquely designed and perfected over the years by Christian himself. He designed this superhero workout routine to build muscle while zapping body fat in the fastest time possible.

If you're familiar with complexes, you'll recognize in this superhero workout routine the familiar blocks of exercises---performed within a circuit, i.e., superset---that are designed to target both extremes of the strength curve.

The beauty of incorporating Christian's star complexes in weight training is that you develop power, strength, and speed while simultaneously building significant mass. That's how this workout routine got its "Superhero" modifier because, as with many of Christian's clients, the results can be pretty awesome.

As you run through each superhero workout, you'll notice a unique twist to Christian's approach to complex weight training. Each unit of 5 exercises is a 'star complex' because this method has five points of targeted training along the force-velocity curve. The typical complex weight-training workout involves only 2 points.

So basically, you work through five exercises that focus on the same movement pattern. But here's the key: the first exercise in each star complex begins with the heaviest (biggest weight/biggest resistance) and slowest movement. As you move through the five exercises, you progressively move through lighter/less resistance and faster rep speeds.

That progression from heaviest/slowest to lightest/fastest in each star complex is the key ingredient to faster-than-a-speeding-bullet fat loss because it jump-starts a strong metabolic effect. Those short rest periods between each exercise are also critical to revving up your metabolism.

In short, Christian has created a superhero fitness program that provides a shortcut to the power look that is well known in bodybuilding circles. Each facet of the superhero workout routine has been tested and perfected by Christian for getting ripped, building muscle, and burning fat in superhero speeds.

Superhero Workout Health Tips:

1) Within each exercise, try to lift as fast as possible using explosive movements, even in the first exercise involving the heaviest/slowest movement.

2) Note the short rest periods (1 minute (although rest can be dropped to 30 seconds for more fat burning potential and upped to 1:30 for more strength building potential)) between each exercise, but keep very strict form and don't compromise performance by decreasing rest periods.

3) Christian incorporates 3 explosive movements in each complex to accelerate fat loss. Explosive movements cause insulin sensitivity in muscle cells, which leads to less fat storage.

4) The big movements in each exercise are also ramping up the amount of calories burned.

5) To maximize your workouts, focus on building speed without decreasing your performance.

6) Be sure to load up on some high-tech nutrients during the peri-workout period to maximize results and look like superhero massiveness. Christian recommends a mixture of Anaconda, MAG-10, and SURGE Workout Fuel taken 15-20 minutes pre-workout, then the other half at mid-point.

7) Advanced users can ratchet up the number of sets/rounds to 5 or 6 rather than 4 and add an additional 2-3 reps onto each exercise.

Superhero Bench Press & Deadlift Complex Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Expert
--
Chest / Beginner
--
Chest / Expert
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Perform the 5 exercises in the Bench Press Star Complex as a circuit, resting for the noted time between each exercise. After completing all the sets of the Bench Press Star Complex, then move on to the Deadlift Star Complex.

Week #4: Reps drop down two from week #3, add 10-20 pounds.

Alternate Exercises
"Rack Pull" can be substituted for "Top-Half Deadlift."
"Jump Deadlift" can be substituted for "Jump Good Morning."
"3 Board Bench Press" can be substituted for "Top-Half Bench Press."

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Christian Thibaudeau 6 Weeks to Superhero Workout Program focuses on star complexes, uniquely designed and perfected over the years by Christian himself. He designed this superhero workout routine to build muscle while zapping body fat in the fastest time possible. If you're familiar wit... more

The Christian Thibaudeau 6 Weeks to Superhero Workout Program focuses on star complexes, uniquely designed and perfected over the years by Christian himself. He designed this superhero workout routine to build muscle while zapping body fat in the fastest time possible.

If you're familiar with complexes, you'll recognize in this superhero workout routine the familiar blocks of exercises---performed within a circuit, i.e., superset---that are designed to target both extremes of the strength curve.

The beauty of incorporating Christian's star complexes in weight training is that you develop power, strength, and speed while simultaneously building significant mass. That's how this workout routine got its "Superhero" modifier because, as with many of Christian's clients, the results can be pretty awesome.

As you run through each superhero workout, you'll notice a unique twist to Christian's approach to complex weight training. Each unit of 5 exercises is a 'star complex' because this method has five points of targeted training along the force-velocity curve. The typical complex weight-training workout involves only 2 points.

So basically, you work through five exercises that focus on the same movement pattern. But here's the key: the first exercise in each star complex begins with the heaviest (biggest weight/biggest resistance) and slowest movement. As you move through the five exercises, you progressively move through lighter/less resistance and faster rep speeds.

That progression from heaviest/slowest to lightest/fastest in each star complex is the key ingredient to faster-than-a-speeding-bullet fat loss because it jump-starts a strong metabolic effect. Those short rest periods between each exercise are also critical to revving up your metabolism.

In short, Christian has created a superhero fitness program that provides a shortcut to the power look that is well known in bodybuilding circles. Each facet of the superhero workout routine has been tested and perfected by Christian for getting ripped, building muscle, and burning fat in superhero speeds.

Superhero Workout Health Tips:

1) Within each exercise, try to lift as fast as possible using explosive movements, even in the first exercise involving the heaviest/slowest movement.

2) Note the short rest periods (1 minute (although rest can be dropped to 30 seconds for more fat burning potential and upped to 1:30 for more strength building potential)) between each exercise, but keep very strict form and don't compromise performance by decreasing rest periods.

3) Christian incorporates 3 explosive movements in each complex to accelerate fat loss. Explosive movements cause insulin sensitivity in muscle cells, which leads to less fat storage.

4) The big movements in each exercise are also ramping up the amount of calories burned.

5) To maximize your workouts, focus on building speed without decreasing your performance.

6) Be sure to load up on some high-tech nutrients during the peri-workout period to maximize results and look like superhero massiveness. Christian recommends a mixture of Anaconda, MAG-10, and SURGE Workout Fuel taken 15-20 minutes pre-workout, then the other half at mid-point.

7) Advanced users can ratchet up the number of sets/rounds to 5 or 6 rather than 4 and add an additional 2-3 reps onto each exercise.

194 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Medicine Ball
  • Step Platform
  • Board
Show All
Superhero Workout Plan

194 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Medicine Ball
  • Step Platform
  • Board
Show All