SuperHuman Physique & Performance - Hypertrophy 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

This bundle of training phases is designed to increase strength by increasing the number of motor units recruited. The previous phase was focused on building muscle fibers, you will now aim to recruit more of that newly found muscle mass with an increase in intramuscular tension by incorporating new training methods such as extended eccentrics and isometric pauses.

You will continue to follow a chin-up progression that will guide you to completing full bodyweight chin-ups. You will complete four 3 week phases that will alternate between accumulation and intensification phases. This will allow you to effectively create neuromuscular adaptations through both volume & intensity(load) to accommodate the goal of increasing size & strength. 2 upper body & 2 lower body sessions are scheduled per week in addition to 1 optional conditioning session.

 - Phase 5 - Acc 1 (3 weeks)
       - 12,10,8,12
 - Phase 6 - Int 1 (3 weeks)
     - 6 X 5 (Extended eccentrics)
 - Phase 7 - Acc 2 (3 weeks)
     - 10,8,6,10,8,6
 - Phase 8 - Int 2  (3 weeks)
     - 5 X 6 (Mech. disadvantage pauses)

**Phase 2 is meant to be completed after a 1 week deload following phase 1

$147

Get SuperHuman Physique & Performance - Hypertrophy Phase 2 - 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 SUPERHUMAN 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 SuperHero.

Instructional Videos!

Learn proper technique to achieve the best possible results in the fastest possible time.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Sample Week

Week 1 of 12-week program

Sunday

Upper Body Session - Accumulation 1.1

Overhead Press - Standing - Barbell - Medium Grip

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

Chin-Up - Medium Grip - Supinated - Assisted

4 x 6

Pulldown - Close Grip - Neutral - Cable

4 x 8

Press - Flat - Dumbbell - Scissor - Neutral Grip

3 x 12

Row - Bent Over - Dumbbell - Neutral Grip

3 x 12

Triceps Extension - Decline - Dumbbells - Neutral - Forehead

3 x 12

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

3 x 12

Monday

Lower Body Session - Squat - Accumulation 1.2

Squat - Back - Medium Stance - Barbell - Heels Elevated

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

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

3 x 12

Leg Curl - Lying - Prone - Feet In - Plantarflexed

3 x 10

Step-Up - Petersen - Dumbbell

3 x 15

Deadlift - Romanian - Barbell - Narrow Stance - Medium Grip

3 x 10

Crunch - Swiss Ball - Hands over ears

3 x 15

Tuesday

Off Day

Wednesday

Upper Body Session - Accumulation 1.3

Press - Flat - Barbell - Medium Grip

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

Chin-Up - Medium Grip - Supinated - Assisted

4 x 6

Pulldown - Close Grip - Neutral Grip

4 x 8

Overhead Press - Standing - Dumbbell - Neutral Grip

3 x 12

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

3 x 12

External Rotation - Arm Adducted - Side lying - Dumbbell - Single Arm

3 x 15

Scapula Retraction - Standing - Facing - Mid Pulley

3 x 6

Thursday

Lower Body Session - Front Squat - Accumulation 1.4

Squat - Front - Low Pulley - Goblet

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

Deadlift - Rack - Below Knee - Wide Grip

4 x 10

Calf Raise - Seated - Weighted - Single Leg

3 x 15

Russian Twist - Lower Body - Swiss Ball - Feet Elevated

3 x 15

Friday

High Intensity Continuous Training (HICT) ~ 10 minutes

High Intensity Continuous Training (HICT)

1 x 10:00

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

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Get SuperHuman Physique & Performance - Hypertrophy Phase 2 - 12 weeks

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.

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