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WORKOUT

Superhero Split

this one's for the bros and the superbros
PROGRAM ONLY: $20
PROGRAM + DETAILS: $30
FULL PACKAGE: $40

all WORKOUTs are bound by the BRADYcore LICENSE

ABOUT SUPERHERO SPLIT

FORMAT
SUPERHERO SPLIT is delivered directly at the time of purchase (and by email!) in the form of a PDF package.

Just like every BRADYcore WORKOUT.

AUDIENCE
SUPERHERO SPLIT from BRADYcore is for the bros and the superbros.

It's also for weekend warriors, first responders, athletes, and gymrats.

And, it's for everyone who just wants to be in the best shape of their life (bigger, faster, stronger, leaner, more flexible, and more dynamically responsive!), regardless of their current level of physical fitness and experience with weightlifting and physical fitness training.

The ultimate goal of SUPERHERO SPLIT is in the title: working toward superhero physical fitness (or a reasonable human approximation of it!) and a superhero physique (notably different than superhero attractiveness…).

No prior experience is required to follow, and get results from, SUPERHERO SPLIT.

Anyone new to weightlifting or physical fitness training can expect to see an almost immediate difference in strength and tone. Regardless of individual goals, a simple and consistent emphasis on SUPERHERO SPLIT will continue to produce results: time (weeks and months, not days!), effort (increase your overall weight load!), dedication (trust the science!), and consistency (get in the gym!) are all it takes.

Those with some weightlifting or physical fitness training experience may not see immediate results, especially if already in good condition. However, the same rules apply: stick with SUPERHERO SPLIT for at least one full completion (ten to fifteen weeks), put in the time, do the work, and trust the science. At the end of ten weeks, you'll see improvements compared to where you began. Then, keep going!

THEORY
SUPERHERO SPLIT takes a science-backed, modern, and evolved perspective on results-oriented physical fitness, combining the principles of bodybuilding (hypertrophy), powerlifting, functional fitness, and tactical conditioning. No fads, trends, or garbage.

The basic foundation of SUPERHERO SPLIT is the 6 + 1 rotation. As the central focus and most important part of the WORKOUT, the six mandatory DAYs ensure full body coverage to enhance strength, power, endurance, and function, providing rest and recovery through muscle group isolation.

Each DAY, all sets and repetitions must be completed with a maximal weight or resistance that still allows for the full and systematic completion of all exercises.

Each PART, the 6 + 1 cycle (aka a full rotation), is made to be ideally completed in a single week, but can be extended as long as ten days, with passive rest days sandwiched between two or three sequential DAYs. Although more time in the gym is preferred, passive rest days may be necessary when beginning the WORKOUT or when experiencing increased fatigue.

Each PART trains differently, to fatigue, train, and grow each DAY's targets, to avoid muscle group adaptation and training progress disruption (or plateaus).

In total, the ten to fifteen weeks of SUPERHERO SPLIT builds-in all training and recovery periods necessary to produce enhanced strength, power, endurance, and function.

Add-in an appropriate diet and supplement regimen, and the results-driven science behind SUPERHERO SPLIT will quickly show results!

EQUIPMENT
SUPERHERO SPLIT requires only the equipment found at a regular or commercial gym.

At the most fundamental, SUPERHERO SPLIT requires a barbell and plates, an EZ bar, a weight rack (or cage), dumbbells, a pull-up/chin-up bar, a cable or pulley station, a heavy bag (or other form of punching bag), a speed bag (or other form of lightweight punching bag), some form of upright bicycle (not recumbent), and some form of a dip station.

Non-standard equipment (like push-up handles, steel mace, neck strap, etc.) is optional and can be substituted as desired, with relevant gym equipment or preferred personal equipment.

PROGRAM ONLY

The PROGRAM ONLY version of SUPERHERO SPLIT from BRADYcore is the most simple, straightforward, and barebones way to access, learn, and execute the WORKOUT.

SUPERHERO SPLIT (PROGRAM ONLY) provides the absolute basics for the WORKOUT: basic instructions, blank TRACKER SHEETs, and Day, Week, and Program progressions.

Each Day of the WORKOUT identifies (for each individual exercise) all sets, reps, suggested rest, required equipment, grip, position, modifications, and duration (where applicable).

With minimal notes and only basic instructions, the PROGRAM ONLY version of SUPERHERO SPLIT is designed for those with sufficient experience to understand the concepts, structure, and terminology of the program, all wrapped inside one easy-to-follow, semi-attractive PDF package.

(This version assumes you have proper form...)
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PROGRAM + DETAILS

The PROGRAM + DETAILS version of SUPERHERO SPLIT from BRADYcore includes everything found in the PROGRAM ONLY version, but a little extra.

With notes, instructions, and pre-filled TRACKER SHEETS, the PROGRAM + DETAILS version of SUPERHERO SPLIT is designed for those with some experience, those who need (or want) to learn more, and those who need just a little extra effort to elevate their gym experience (and results), all wrapped inside one easy-to-follow, mostly attractive PDF package.

(This version assumes you know a bit about weightlifting and gym/lifting culture...)
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FULL PACKAGE

The FULL PACKAGE version of SUPERHERO SPLIT from BRADYcore includes everything found in the PROGRAM + DETAILS version, but so much more.

SUPERHERO SPLIT (FULL PACKAGE) provides everything you need for the WORKOUT, but also everything you need to understand the concepts, structure, and terminology of the program. (There's also plenty of time and attention devoted to proper exercise form, of course...)

With all the details, notes, instructions, explanations, discussion, illustrations, blank TRACKER SHEETS, and pre-filled TRACKER SHEETS anyone could ever need, the FULL PACKAGE version of SUPERHERO SPLIT is designed for those with no experience, those who need (or want) all the details, and those who just aren't that comfortable (yet) with gym/lifting culture, all wrapped inside one easy-to-follow, highly attractive PDF package.

(This version assumes nothing!)
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