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.

$147

Get SuperHuman Physique & Performance- Phase 4 - 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.

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.

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.

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 // Bands // Medicine Ball // Trap Bar // Kettlebells // Mat // Cable Machine // Adjustable Bench

Recommended

Fully Equipped Gym

Sample Week

Week 1 of 12-week program

Sunday

Upper Body Session 1 - Incline Press - Accumulation - 1.1 (Back Off Sets)

Incline Press - 75° - Barbell - Medium Grip

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

Chin-Up - Medium Grip - Supinated

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

Press - Decline 15° - Barbell - Pronated Grip

3 x 12

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

3 x 12 @ 0 lb

Triceps Extension - Decline - Dumbbells - Neutral - Forehead

2 x 8

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

2 x 8

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

2 x 8

Curl - 75° Incline - Supinated - Dumbbell

2 x 8

Curl - 75° Incline - Neutral Grip - Dumbbell

2 x 8

Curl - 75° Incline - Low Pulley - Supinated

2 x 8

Monday

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

Squat - Back - Barbell - Medium Stance

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

Squat - Inertia - Mid Range - Barbell

4 x 10

Squat - Bench - Single Leg - Dumbbell

3 x 10

Back Extension - Horizontal - Dumbbell

3 x 10

Garhammer Raise - Hanging

3 x 15

Tuesday

Off Day

Wednesday

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

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

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

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

5 x MAX @ 0:30

Pulldown - Wide Grip - Pronated

5 x 8

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

3 x 10

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

3 x 10

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

3 x 12

Trap 3 Raise - Half Kneeling - Low Pulley - Facing - Single Arm

3 x 12

Thursday

Lower Body Session 2 - Deadlift - Accumulation - 1.4

Deadlift - Conventional - Barbell - Medium Grip - Pronated

5 x 6 @ 83 %

Split Squat - Dbl Barrel - Dumbbell

3 x 10

Leg Curl - Standing - Foot Neutral - Dorsiflexed

3 x 8

Calf Raise - Standing - Dumbbell - Single Leg

3 x 10

Farmers Carry - Dumbbells

3 x 1:00

Friday

Circuit Training Session (20/10) - 30 Minutes

Battle Rope - Alternating

4 x 20

Forward Ball Roll - Toes

4 x 20

Tiger Crawl

4 x 20

Med Ball Suicides

4 x 20

Battle Rope - Alternating

4 x 20

Forward Ball Roll - Toes

4 x 20

Tiger Crawl

4 x 20

Med Ball Suicides

4 x 20

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 SUPERHUMAN NOW!

Get SuperHuman Physique & Performance- Phase 4 - 12 weeks

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.

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