SuperHuman Physique & Performance- Phase 5 - 12 weeks

Evolution of Fitness & Performance

Coach

Colin Bailey

The term superhuman refers to humans or human-like lifeforms with enhanced qualities and abilities that exceed those naturally found in humans. Whether you're looking to improve your performance in your sport, or want to increase confidence and overall feel better, this is the program for YOU! Fitness is about strength, power, speed, agility, balance, coordination, stamina, endurance, body composition, flexibility & mobility. Attributes that you can expect to take to levels that naturally aren't found in the average human. Don't just settle for any training program, become SUPERHUMAN now! This is a 12 week phase designed to increase strength and hypertrophy. This is NOT a beginner program and it is highly recommended that you have at least ONE year of training under your belt. You should be able to comfortably perform at least 6 full range bodyweight chin-ups. SUPERHUMAN programming is based around undulating 3 week phases of lower intensity (Accumulation) and higher intensity (Intensification). This allows for the perfect mix of size and strength development without getting bored of the same continuous programming.

$197

Get SuperHuman Physique & Performance- Phase 5 - 12 weeks

Increase Relative Strength

Relative strength is the total amount of weight your body can lift, relative to your body weight. Improving an athletes relative strength is often considered to be more important than absolute strength in many sports and everyday activities. Athletes with a sufficiently high level of relative strength are often less fatigued and are likely more efficient at moving their body weight in space.

Gain Absolute Strength

Absolute strength is the maximum amount of force exerted, regardless of muscle or body size. Greater absolute strength can improve relative strength capabilities.

Decrease Body Fat %

You wouldn't be considered SUPER HUMAN without veins popping out of your Biceps. Learn how to maintain an athletic body fat % that is achievable year round!

Transform Your Physique!

Watch the amazing transformation take place right before your very eyes. There is no better feeling than looking back and seeing your body transform into what feels and looks like a Super Hero. Just Imagine shredding body fat while shirts stretch and form around your newly defined muscles!

Features

Programming 5 days per week

Daily strength & conditioning that’s accessible and challenging for intermediate and advanced level trainees.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Weight Plates // Cable Machine // Chin-up Bar // Incline Bench // Decline Bench // Swiss Ball // Resistance Bands

Recommended

Foam Roller // Medicine Ball // TRX / Suspension Trainer // Trap Bar // Lifting Straps

Sample Week

Week 1 of 12-week program

Sunday

OH Press - Accumulation 1.1

Overhead Press - Seated - Z Press - Dumbbell - Neutral Grip

12, 10, 8, 12 @ 70, 74, 78, 70 %

Chin-Up - Close Grip - Supinated

4 x MAX

Press - Flat - Dumbbell - Neutral Grip

4 x 12

Row - Bent Over - Trap Bar - Neutral Grip

4 x 12

Triceps Extension - Flat - EZ Bar - Semi-Pronated - Close Grip - Forehead

2 x 8

Triceps Extension - Flat - EZ Bar - Semi-Pronated - Close Grip - Chin

2 x MAX

Press - Flat - Barbell - Close Grip

2 x MAX

External Rotation - Half Kneeling - Arm in Front - Low Pulley - Single Arm

2 x 15

Monday

Squat 1 - Accumulation 1.1

Squat - Back - Barbell - Medium Stance

12, 10, 8, 12 @ 70, 74, 78, 70 %

Split Squat - Front Foot Elevated (FFE) - Barbell

4 x 10

Leg Curl - Kneeling - Nordic - Assisted

4 x 10

Step-Up - Poliquin - Barbell

3 x 12

Back Extension - Incline - Barbell - Snatch Grip

3 x 12

Tuesday

Off Day

Wednesday

Dip - Accumulation 1.1

Dip - V-Bar - Medium Grip - Semi-Pronated

12, 10, 8, 12 @ 78, 74, 70, 78 %

Pull-Up - Medium Grip - Pronated

4 x 10

Incline Press - 35° - Dumbbell - Neutral Grip

4 x 12

Row - Bent Over - Head Supported - Dumbbell - Single Arm - Neutral Grip

4 x 12

Curl - Incline - Swiss Ball - Dumbbell - Supinating

2 x 8

Curl - 75° Incline - Supinated - Dumbbell

2 x MAX

Curl - 45° Incline - Dumbbell - Neutral Grip

2 x MAX

Thursday

Front Squat - Accumulation 1.1

Squat - Front - Barbell - Medium Stance

6, 4, 2, 6 @ 83, 88, 94, 83 %

Deadlift - Rack - Mid Thigh - Wide Grip

4 x 10

Calf Raise - Standing - Dumbbell - Single Leg

3 x 8

Tibialis Anterior Raise - Seated - Cable Machine - Single Leg

3 x 12

Reverse Crunch - Swiss ball - Ball under Upper back - Hands High

3 x 15

Friday

Tempo Intervals - Recovery Zone Intervals

Recovery Zone Intervals

1 x 0:12 @ 1:00

Saturday

Off Day

Coach

More from Evolution of Fitness & Performance

Colin Bailey

Elite Fitness Coach with over 10 years of experience working with athletes and general population. Owner and Founder of Evolution of Fitness & Performance located in Airdrie, Canada. 🇨🇦 "Anyone can make you tired, not everyone can make you better"- Martin Rooney

Your Transformation is waiting!

Take action and begin your journey to becoming SUPER HUMAN NOW!

Get SuperHuman Physique & Performance- Phase 5 - 12 weeks

FAQs

What Can I expect from this phase of training?

You can expect to be challenged in ways you've never been challenged before. The more it challenges you, the more it will change you ! You can expect to lift heavy weights, learn how to control reps with proper time under tension and how to manipulate rest intervals to increase your results.

Who is this program for?

This program is for the intermediate to advanced trainee that wants to increase their performance both in and out of the gym, transform their physique and push themselves to becoming the best version of themselves. This program is designed to gain strength, muscle and athleticism.

Can Females use this program?

Yes, 100 %. Not only can you use this program, you can EXCEL and also become SUPERHUMAN! I recommend you also check out Strong[her] - Lean[her] - Fit[her] to take their fitness to the next level!

What level of fitness is this program for?

This is an intermediate to advanced level program. I highly recommend you have at least 12 months of consecutive training experience prior to beginning this program. If you are new to fitness, I recommend you start with phase ONE of the; Just Begin-ner program.

Can I repeat this program once I'm finished?

Yes, you can although this is phase 1 out of 4 consecutive phases. It is highly recommended that you progress to phases 2 through 4 before attempting this phase again.

The Proof