SuperHuman Physique & Performance- Phase 2 - 12 weeks: Training by Colin Bailey in TrainHeroic

SuperHuman Physique & Performance- Phase 2 - 12 weeks

Evolution of Fitness & Performance

Bodybuilding, Miscellaneous, Functional Training, Law Enforcement, Multi-sport, Other, Powerlifting, Power Sports , Strength & Conditioning, Strongman, Tactical, Tactical / Military, Obstacle Course Racing, Weightlifting, Adventure Race
Coach
Colin Bailey

Phase two will take you through a 12 week Strength phase that will begin to incorporate extended eccentrics & mechanical disadvantage pauses. In addition to lean muscle mass, you can expect to see big increases in strength throughout this phase.

There will be 5 days of training that are divided into 2 upper body training sessions, 2 lower body training sessions and 1 conditioning session. The entire 12 week training block will be divided into four 3 week phases. The phases are as follow:

Accumulation 1 - Weeks 1-3

Intensification 1- Weeks 4-6

Accumulation 2 - Weeks 7-9

Intensification 2- Weeks 10-12

*Active recovery week 13

Phase two is a beginner-intermediate program and it is recommended for anyone who is new to fitness training or hasn't been in the weight room for at least the last 6 months +. Phase two is interconnected with phase 1 and is meant to be completed 1 week after phase 1.

A one week active recovery week is highly recommended between phases 1 & 2.

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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.
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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.
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Decrease body fat %
You wouldn't be considered SUPERHUMAN without veins popping out of your Biceps. Learn how to maintain an athletic body fat % that is achievable year round!
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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 SuperHero.
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Instructional Videos!
Learn proper technique to achieve the best possible results in the fastest possible time.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Rack // Trap Bar // Medicine Ball // TRX // Bands // Cable Machine
Recommended
Fully Equipped Gym
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body Session - Accumulation 1.1

A1

Overhead Press - Standing - Barbell - Medium Grip

4 x 10 @ 74 %

A2

Chin-Up - Medium Grip - Supinated - Assisted

4 x MAX @ 0:30

A3

Pulldown - Close Grip - Neutral - Cable

4 x 10

B1

Press - Flat - Scissor - Dumbbell - Neutral Grip

3 x 12

B2

Row - Bent Over - Dumbbell - Neutral

3 x 12

C1

Triceps Extension - Decline - Dumbbells - Neutral - Forehead

3 x 12

C2

Curl - Standing - EZ Curl Bar - Semi-Pronated - Close Grip

3 x 12

Monday
Lower Body Session - Squat - Accumulation 1.2

A

Squat - Back - Medium Stance - Barbell - Heels Elevated

4 x 10 @ 74 %

B1

Split Squat - Front Foot Elevated (FFE) - Low Pulley

3 x 12

B2

Leg Curl - Lying - Prone - Feet In - Plantarflexed

3 x 10

C1

Step-Up - Petersen - Dumbbell

3 x 15

C2

Deadlift - Romanian - Barbell - Narrow Stance - Medium Grip

3 x 10

D

Crunch - Swiss Ball - Hands over ears

3 x 15

Tuesday
Off Day
Wednesday
Upper Body Session - Accumulation 1.3

A1

Press - Flat - Medium Grip - Barbell

4 x 10 @ 74 %

A2

Chin-Up - Medium Grip - Supinated - Assisted

4 x MAX @ 0:30

A3

Pulldown - Close Grip - Neutral - Cable

4 x 8

B1

Overhead Press - Standing - Dumbbell - Neutral Grip

3 x 12

B2

Row - Mid Pulley - Split Stance - Single Arm - Pronated - Stationary

3 x 12

C1

External Rotation - Side lying - Dumbbell - Single Arm

3 x 15

C2

Scapula Retraction - Standing - Facing - Mid Pulley

3 x 6

Thursday
Lower Body Session - Front Squat - Accumulation 1.4

A

Squat - Front - Low Pulley - Goblet

4 x 10 @ 74 %

B

Deadlift - Rack - Below Knee - Wide Grip

4 x 10

C1

Calf Raise - Seated - Weighted - Single Leg

3 x 15

C2

Russian Twist - Lower Body - Swiss Ball - Feet Elevated

3 x 15

Friday
High Intensity Continuous Training (HICT) ~ 10 minutes

A

High Intensity Continuous Training (HICT)

1 x 10:00

Saturday
Off Day
Coach
coach-avatar 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

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Your Transformation is waiting!

Take action and begin your journey to becoming SUPERHUMAN NOW!

Get SuperHuman Physique & Performance- Phase 2 - 12 weeks
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FAQs
What is included in the program?
Once you sign up you will receive an email with a training manual. This manual will explain the basics of your training program including, tempos, rest intervals, methods etc. You will also receive a nutrition and stretching guide.
Can females do this program?
Yes, 100 %. Dozens of females have seen incredible results from completing every phase of SUPERHUMAN Physique & Performance. This program is designed for both males & females to gain lean muscle, burn body fat and increase athleticism.
What level of fitness is this program for?
This is a beginner to intermediate level program. If you are brand new to the gym, or haven't been in a gym within the last 6 months, It is highly recommend you begin with Phase 1 of the Superhuman Physique & Performance Program.
Can this program be done at home?
No, this phase is designed around a fully equipped gym and It is HIGHLY recommended that you have access to a gym for this program.
The Proof
verified-athlete-avatar Chad M.

Physical & mental transformation!

Verified Athlete

""I owe my life to Colin, and I do not make that statement lightly.""

verified-athlete-avatar Mike L.

Over 20 lbs of muscle gained!

Verified Athlete

"I have released 18% body fat, blood pressure and cholesterol are back to normal and I’ve gained 20lbs of muscle."

verified-athlete-avatar Gurpreet G.

AKA- "Tree Trunks"

Verified Athlete

""I've got so much more out of my training sessions with Colin than I have just going to the gym by myself""

SuperHuman Physique & Performance- Phase 2 - 12 weeks