SuperHuman Physique & Performance- Phase 4 - 12 weeks: Training by Colin Bailey in TrainHeroic

SuperHuman Physique & Performance- Phase 4 - 12 weeks

Evolution of Fitness & Performance

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

Phase four will take you through a 12 week strength phase that will introduce you to back off sets, functional isometrics and starting strength training methods.

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 four is an intermediate program and it is recommended for anyone who has been in the weight room training for at least 6 months consecutively. Phase four is interconnected with phase three and is meant to be completed 1 week after phase three.*

It is highly recommended you can perform at least 10 bodyweight chin ups at a 40X0 Tempo before starting this phase. If unable to complete 10 bw chin-ups, begin with phase one.

A one week active recovery week is highly recommended between phases.

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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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Increase 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.
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 // Bands // Medicine Ball // Trap Bar // Kettlebells // Mat // Cable Machine // Adjustable Bench
Recommended
Fully Equipped Gym
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body Session 1 - Incline Press - Accumulation - 1.1 (Back Off Sets) 

A1

Press - 75° Incline - Barbell - Pronated Grip

7, 7, 5, 5, 12 @ 80, 80, 85, 85, 70 %

A2

Chin-Up - Medium Grip - Supinated

7, 7, 5, 5, 12 @ 0 lb

B1

Press - Decline 15° - Barbell - Pronated Grip

3 x 12

B2

Row - Bent Over - Head Supported - Dumbbell - Single Arm - Supinating

3 x 12 @ 0 lb

C1

Triceps Extension - Decline - Dumbbells - Neutral - Forehead

2 x 8

C2

Triceps Extension - Decline 15° - EZ Bar - Medium Grip - Semi-Pronated - Forehead

2 x 8

C3

Triceps Extension - Decline 15° - EZ Bar - Medium Grip - Semi-Pronated - Chin

2 x 8

D1

Curl - 75° Incline - Dumbbell - Supinated

2 x 8

D2

Curl - 75° Incline - Dumbbell - Neutral

2 x 8

D3

Curl - 75° Incline - Low Pulley - Supinated

2 x 8

Monday
Lower Body Session 1 - Back Squat -  Accumulation - 1.2 (Back Off Sets) 

A

Squat - Back - Barbell - Medium Stance

7, 7, 5, 5, 12 @ 80, 80, 85, 85, 70 %

B

Squat - Inertia - Mid Range - Barbell

4 x 10

C1

Squat - Bench - Single Leg - Dumbbell

3 x 10

C2

Back Extension - Horizontal - Dumbbell

3 x 10

D

Garhammer Raise - Hanging

3 x 15

Tuesday
Off Day
Wednesday
Upper Body Session 2 - Dip - Accumulation - 1.3 (Back Off Sets) 

A1

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

7, 7, 5, 5, 12 @ 0 lb

A2

Pull-Up - Intra-Rep Isometric - Medium Grip - Pronated

5 x MAX @ 0:30

A3

Pulldown - Wide Grip - Pronated

5 x 8

B1

Press - 35° Incline - Single Arm - Dumbbell - Neutral

3 x 10

B2

Row - Bent Over - Hand Supported - Dumbbell - Single Arm - Neutral

3 x 10

C1

External Rotation - Standing- Arm Adducted - Mid Pulley - Neutral - Single Arm

3 x 12

C2

Trap 3 - Half Kneeling - Facing - Mid Pulley - Single Arm

3 x 12

Thursday
Lower Body Session 2 - Deadlift - Accumulation - 1.4 

A

Deadlift - Conventional - Barbell - Medium Grip - Pronated

5 x 6 @ 83 %

B1

Split Squat - Dbl Barrel - Dumbbell

3 x 10

B2

Leg Curl - Standing - Foot Neutral - Dorsiflexed

3 x 8

C1

Calf Raise - Standing - Dumbbell - Single Leg

3 x 10

C2

Farmers Carry - Dumbbells

3 x 1:00

Friday
Circuit Training Session (20/10) - 30 Minutes

A1

Battle Rope - Alternating

4 x 20

A2

Forward Ball Roll - Toes

4 x 20

A3

Tiger Crawl

4 x 20

A4

Med Ball Suicides

4 x 20

A5

Battle Rope - Alternating

4 x 20

A6

Forward Ball Roll - Toes

4 x 20

A7

Tiger Crawl

4 x 20

A8

Med Ball Suicides

4 x 20

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 4 - 12 weeks
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FAQs
Can I repeat this program once I'm finished?
Yes, you definitely can. However, it is recommended that you progress to the Superhuman Physique & Performance Phase 5 "Advanced" program to continue your journey!
What fitness level is this program for?
This is an intermediate based program. It is highly recommended you have been training in a gym for at least the last 6-12 months consecutively before you begin this program. It is recommended you begin with Phase 1 if you starting out in the gym or returning after a long break.
Can females complete 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] - Phase 1, to take your fitness to the next level!
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 4 - 12 weeks