Programs/04/Performance
Superhuman
Sprints. Jumps. Force.
Superhuman is the power path: sprints, jumps and force work on a physique that already exists. It is the most demanding of the four and deliberately not a starting point, because it assumes a base of size and strength built on one of the other paths first.
- 12 weeks
- 3 to 6 days a week
- Beginner, advanced and pro
- Gym or garage
- For you if
- The mirror is not the only scoreboard.
- Not for
- Not day one. Build a floor on Jacked or Ripped first.
The focus
Speed & power
- Muscle50
- Fat Loss80
- Athleticism100
A week on Superhuman.
Pick your level and your days.
Level
Days a week
- MonSprint Shreds~35 minutesOverview
- TueUpper Body Aesthetics45–50 minutesOverview
- WedRest
- ThuPower Legs45–50 minutesOverview
- FriRest
- SatVertiShred30 minutesOverview
- SunRest
If your personal schedule is different, keep the same order of workouts, just shift days as needed while maintaining 1 day of rest per week minimum.
Is Superhuman for you?
- What you get
- Power, sprint, jump, on a physique that already exists.
- When to switch off it
- When you want to bring size or leanness back up, which is what the other three are for. Power holds better than it builds, so it is a path worth returning to rather than living in.
For the person who wants the rating to move, not just the photo.
How Superhuman compares
The furthest from bodybuilding of the four. The other three build the body this one asks you to do something with, which is why it is the one path with a prerequisite.
All four are on the one payment. Start here and switch when the goal switches.
All four, side by side.
 JackedMaximum muscle |  RippedAthletic recomp |  ShreddedAggressive fat loss | SuperhumanPerformance | |
|---|---|---|---|---|
| Muscle | 100 | 80 | 50 | 50 |
| Fat Loss | 50 | 80 | 100 | 80 |
| Athleticism | 50 | 80 | 80 | 100 |
| Emphasis | Size & symmetry | Build muscle & burn fat | Fast fat loss | Speed & power |
| For you if | You want armor and still want to sprint | Lean, fast and still strong | You want to lose fat fast while becoming more athletic | The mirror is not the only scoreboard |
| Not for | A cut | A dirty bulk | A mass phase | Day one |
| Prerequisite | None | None | None | A block of Jacked or Ripped |
| Schedule | 3 to 6 days a week, on the days you pick. 12 weeks. | |||
| Levels | Beginner, advanced and pro. Every program, every level, on the one payment. | |||
| See the program → | See the program → | See the program → | See the program → | |
Questions on Superhuman.
Why can I not start on Superhuman?
Because power work is hard on tissue that has not been prepared for it, and because power is a quality you apply to muscle rather than a way of building it. A block of Jacked or Ripped first is what makes it safe and worth doing.
Will I still build muscle on Superhuman?
Some, because force work is a growth stimulus in its own right. Size is not the emphasis, though, and if that is the complaint, this is the wrong path this quarter.
Do I need a track for this one?
It helps, and a hill, a field or a sled covers most of it. Full-speed running is the one thing a gym cannot really substitute for.