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20 Pounds of Hollywood Muscle Plan?

Trying to find the sample plan Thib wrote for this article. Where has it gone? I had good results with it a long time ago and I want to do it again.

Google is your friend my man.

I skimmed the article yesterday but missed the template program if it is indeed in there. Did I miss it?

Superhero Program
by Christian Thibaudeau

WEEKS 1-4

Monday (Shoulders conjugate/Traps heavy)

A. Seated dumbbell press
4 x 6-8 reps

B1. Upright rowing
3 x 10-12 reps

B2. Seated incline lateral raise
3 x 10-12 reps

C. Arnold press
3 x 8-10 reps

D. Lateral raise
1 x 100 reps (take pauses if needed)

E. Barbell power shrugs
5 x 5 reps

Tuesday (Quads/Hams/Biceps/Triceps)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Barbell curl
3 x 6-8 reps

B2. Close-grip decline press
3 x 6-8 reps

C1. Preacher curl
3 x 10-12 reps

C2. Decline dumbbell triceps extension
3 x 10-12 reps

D1. Hammer curl
3 x 12-15 reps

D2. Cable triceps extension
3 x 12-15 reps

Thursday (Traps conjugate/Shoulders heavy)

A. Barbell shrugs
4 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps

B2. Upright rowing
3 x 10-12 reps

C. Standing calf machine shrugs
3 x 8-10 reps

D. Rear delt machine
1 x 100 reps

E. Military press
5 x 5

Saturday (Chest/Back)

A1. Incline bench press
3 x 6-8 reps

A2. Bent over barbell rowing
3 x 6-8 reps

B1. Flat dumbbell bench press
3 x 10-12 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline bench press
3 x 12-15 reps

C2. Seated rowing
3 x 12-15 reps

** NOTE: Abdominal work is performed after every workout. Alternate between these two:*

ABS WORKOUT 1

A1. Kneeling cable crunch
3 x 12-15 reps

A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps

A3. Swiss ball crunch
3 x max

ABS WORKOUT 2

A1. Eagle sit-up
3 x max

A2. Roman chair Russian twist
3 x 12-15 reps

A3. High pulley woodchop
3 x 12-15 reps per side

WEEKS 5-8

[b]Monday (Upper chest conjugate/Biceps heavy)

A. Incline bench press
4 x 6-8 reps

B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps

B2. Incline cable flies
3 x 10-12 reps

C. Low-pulley crossover
3 x 8-10 reps

D. Bench press
1 x 100 reps (take pauses if needed)

E. Barbell curl
5 x 5 reps

Tuesday (Quads/Hams)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Leg press
3 x 10-12 reps

B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps

C. Leg curl
1 x 100 reps

Thursday (Biceps conjugate/Upper chest heavy)

A. Barbell curl
4 x 6-8 reps

B1. Reverse preacher curl
3 x 10-12 reps

B2. Hammer curl
3 x 10-12 reps

C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side

D. Preacher curl
1 x 100 reps

E. High incline dumbbell press
5 x 5

Saturday (Back/Triceps)

A1. Barbell rowing
3 x 6-8 reps

A2. Fat-man pull-ups
3 x max reps

B1. Weighted chins
3 x 6-8 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline EZ-bar triceps extension
5 x 6-8 reps

C2. Rope triceps extension
5 x 12-15 reps

** NOTE: Abs work is still performed after every workout in an alternate fashion.*

WEEKS 9-12

Monday (quadriceps/hamstrings)

A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

B1. Leg press
3 x 10-12 reps

B2. Leg extension
3 x 10-12 reps

C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

Tuesday (Shoulders/Back)

A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

A2. Seated incline dumbbell lateral raise
4 x 12-15 reps

B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm

C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

E. Haney shrugs
3 x 12-15 reps

Thursday (Biceps/Triceps)

A1. Preacher curl
4 x 8-10 reps

A2. Alternate dumbbell curl
4 x 10-12 reps per arm

A3. Reverse barbell curl
4 x 12-15 reps

B1. Close-grip bench press
4 x 8-10 reps

B2. Lying barbell triceps extension
4 x 10-12 reps

B3. Rope triceps extension
4 x 12-15 reps

Saturday (Chest/Shoulders)

A1. Decline dumbbell press
3 x 8-10 reps

A2. Dips
3 x max reps

A3. Cable crossover
3 x 12-15 reps

B1. Seated dumbbell press
4 x 8-10 reps

B2. Standing lateral raise
4 x 10-12 reps

B3. Front dumbbell raise
4 x 12-15 reps

** NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.*

3 Likes

What kinda results are we talking and how long did a typical workout take ya?

i looked at the setup and it look’s like 45 mins to 1 hour workout , more 45 mins than 1 hours. Its an hypertrophy program, build muscle with pump work !

The various letter parts-I.e. A1/A2/A3- are all meant to be done as supersets right?

triple sets yeah

The article has a link in it, but it appears to be dead. When I did the workout, the link took you to a separate article in which Thib outlined the sample workout and gave tips and hints for completing the workout. Does anyone remember that or know anything about it?

I can’t find my old log, but it seems like it took about an hour if I did the ab work. I enjoyed the workout, and I added some lean muscle, especially my shoulders and traps.