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WORKOUT

SUPERHERO SPLIT v2

this one's for the bros and the superbros

ABOUT SUPERHERO SPLIT v2

FORMAT
SUPERHERO SPLIT v2 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 v2 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 v2 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 v2.

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 v2 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 v2 for at least three full completions (three to five months), put in the time, do the work, and trust the science. At the end of three to five months, you'll see improvements compared to where you began. Then, keep going!

THEORY
SUPERHERO SPLIT v2 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 to enhance strength, power, endurance, and function. No fads, trends, or garbage.

The basic foundation of SUPERHERO SPLIT v2 is the 8-DAY WEEK. As the central focus and most important part of the WORKOUT, the eight mandatory DAYs ensure full body coverage to enhance strength, power, endurance, and function, providing rest and recovery through muscle group isolation. DAYs 1 through 7 are largely oriented around training specific muscle groups (chest, shoulders/back, and arms) in an appropriate rotation, and every DAY has additional exercises for cardio, legs, abs, and full-body training. DAY 8 is a miscellaneous, gap-based training session, with useful and important exercises that didn't make it into a group-based session. Each DAY, all sets and repetitions must be completed with a maximal weight that still allows for the full and systematic completion of all exercises.

Each WEEK (aka DAYs 1 through 8) is made to be ideally completed in some amount of time close to a single calendar week, but can be extended as long as twelve 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.

As each WEEK progresses into the next, the repetitions decrease: this allows the body to move through different phases of training, including endurance, hypertrophy, strength-building, and strength-testing, while avoiding muscle group adaptation and training progress disruption (or plateaus). When the repetitions within each set decrease each WEEK, the amount of maximal weight employed must increase, otherwise the careful planning of SUPERHERO SPLIT v2 will be far less effective. At the end of the final WEEK (aka the completion of a CYCLE), reset and begin with the first WEEK (ideally using more weight than the previous first WEEK!) of a new CYCLE.

Add-in an appropriate diet and supplement regimen, and the results-driven science behind SUPERHERO SPLIT v2 will quickly show results!

EQUIPMENT
SUPERHERO SPLIT v2 requires only the equipment found at a regular or commercial gym.

At the most basic, SUPERHERO SPLIT v2 requires a barbell and plates, an EZ bar, a weight rack (or cage), dumbbells, a step-up platform/box, and some form of upright bicycle.

Non-standard equipment (like a Viking handle, neck strap, etc.) is optional and can be substituted as desired, with relevant gym equipment or preferred personal equipment.

PROGRAM DETAILS
SUPERHERO SPLIT v2 from BRADYcore is a simple, straightforward, and barebones way to access, learn, and execute a great WORKOUT.

SUPERHERO SPLIT v2 provides all of the basics for a high-end, high-performance WORKOUT: instructions, TRACKER SHEETs, and DAY and WEEK 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).
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