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this one's for the bros and the superbros
warning: this is an older version of the program


SUPERHERO SPLIT v1 is delivered directly at the time of purchase (and by email!) in the form of a PDF package.

Just like every BRADYcore WORKOUT.

SUPERHERO SPLIT v1 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 v1 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 v1.

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 v1 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 v1 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!

SUPERHERO SPLIT v1 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 v1 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 v1 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 v1 will quickly show results!

SUPERHERO SPLIT v1 requires only the equipment found at a regular or commercial gym.

At the most fundamental, SUPERHERO SPLIT v1 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.

SUPERHERO SPLIT v1 from BRADYcore is a simple, straightforward, and barebones way to access, learn, and execute a great WORKOUT.

SUPERHERO SPLIT v1 provides all of the basics for a high-end, high-performance WORKOUT: instructions, 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).

warning: this is an older version of the program
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