The Superhuman Regime

8–12 Week Full-Body Training Program

Intermediate8–12 weeks6x / week

A six-day split built for full-body strength, hypertrophy, athleticism, mobility and core development. Repeat the weekly schedule for 8–12 weeks, progressing loads while keeping technical quality high.

BarbellDumbbellsCable MachineBenchPull-Up BarLeg PressSled

Phase 1 — Weekly Training Block— 8–12 weeks

Goal

Develop full-body strength, muscle, athleticism, mobility and trunk stability through a repeatable six-day training schedule.

Coach Notes

Complete the session warm-up before every resistance-training session: 5 minutes light cardio, 3–5 minutes dynamic mobility, 2–3 minutes activation work, then 2–4 progressive warm-up sets for the first compound exercise. Warm-up sets do not count as working sets.

Sunday is complete rest. Take an easy walk, hydrate consistently, prepare meals, complete light stretching if needed, aim for 7–9 hours of sleep, and review your weekly training performance.

Warm-up: Activation: Band Pull-Apart — 2 × 15; Scapular Push-Up — 2 × 10; Cable or Band External Rotation — 2 × 12 per side.

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Barbell Bench Press

Compound

ChestShouldersTriceps

Sets

Reps

4–6

Rest

2–3 min

RPE 8

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Standing Barbell Overhead Press

Compound

ShouldersTriceps

Sets

Reps

5–7

Rest

2 min

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Incline Dumbbell Bench Press

Compound

Upper ChestShouldersTriceps

Sets

Reps

6–8

Rest

90–120 sec

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Weighted Dip

Compound

ChestTriceps

Sets

Reps

6–10

Rest

90 sec

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Cable Lateral Raise

Isolation

Side Delts

Sets

Reps

12–15

Rest

60 sec

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6A. Overhead Cable Triceps Extension

Isolation

Triceps

Sets

Reps

10–12

Rest

60 sec after both exercises

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6B. Rope Triceps Pressdown

Isolation

Triceps

Sets

Reps

10–12

Rest

60 sec after both exercises

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Push-Up Finisher

Compound

ChestShouldersTriceps

Sets

Reps

Stop 1–2 reps before technical failure

Rest

60 sec

Weekly Training Schedule

Day	Training
Monday	Push A — Strength (Chest, Shoulders, Triceps)
Tuesday	Pull A — Strength (Back, Biceps, Grip)
Wednesday	Lower Body — Strength & Athleticism
Thursday	Push B — Hypertrophy (Chest, Shoulders, Triceps)
Friday	Pull B — Hypertrophy (Back, Rear Delts, Biceps)
Saturday	Mobility & Core
Sunday	Complete rest

Repeat this six-day split for 8–12 weeks. Rest days can be adjusted but maintain the push/pull/lower sequence to manage recovery.

Training Intensity Guide

Rate of Perceived Exertion (RPE)

RPE 7Approximately three repetitions left in reserve — used on warm-up sets and early accessory work

RPE 8Approximately two repetitions left in reserve — standard working set intensity

RPE 9Approximately one repetition left in reserve — reserved for main compound exercises in later weeks

RPE 10Maximum effort — not used in regular training; avoid unless specifically indicated

Tempo

Lower the weight under control — 2–3 seconds on the eccentric phase
Avoid bouncing at the bottom of compound movements
Lift with intent — controlled concentric without using momentum
Pause briefly at the top of isolation exercises to create a peak contraction

Rest Periods

Main compound exercises (Bench Press, Squat, Overhead Press, Deadlift variants, Pull-Ups): 2–3 minutes
Secondary compound exercises: 90–120 seconds
Isolation exercises: 60–75 seconds
Supersets: 60 seconds between exercises, 90 seconds between rounds
Loaded carries and conditioning finishers: 60–90 seconds

Four-Week Progression Plan

Week 1Weeks 1–3: Foundation Phase— Establishing technique and conservative working weights

Use RPE 7–8 on all main compound exercises
Prioritise technique and positional quality over load
Record every exercise, weight and repetition in every session
Use conservative starting weights — do not begin at maximum capacity
Focus on developing the mind-muscle connection on isolation exercises

Week 4Weeks 4–6: Load Progression— Systematic increases in working weight

Apply the double-progression system — increase reps before increasing weight
Add the smallest available increment when all sets reach the top of the rep range
Main compound lifts: RPE 8
Maintain technique under increased load — do not sacrifice form for more weight
Track every increase to monitor progress week to week

Week 7Weeks 7–9: Overload Phase— Higher intensity, increased demand on primary lifts

Main compounds: RPE 8–9
Continue double progression on all accessory exercises
Introduce drop sets on safe isolation exercises only (lateral raises, curls, pressdowns)
Prioritise recovery — sleep, nutrition and hydration are essential at this intensity
Do not skip the Saturday Mobility & Core session during this phase

Week 10Weeks 10–12: Performance Peak— Strongest training weeks — controlled personal bests

Attempt controlled personal bests on the main compound exercises
Main compounds: RPE 9 on best effort sets
Do not test true one-repetition maximums — stay within 2–3 reps of failure
Record final results across all six sessions
Week 12: deload if fatigue is high — reduce sets by 30–40% and weight by 10–15%

Optional Cardio and Daily Activity

Weeks 1–6

Optional: 1–2 sessions per week — 15–25 minutes

Incline treadmill walk, stationary bike, rowing machine or elliptical

RPE: 3–4 (fully conversational)

Scheduled on Sunday or after the Saturday Mobility & Core session. Do not perform intense cardio on Push A, Pull A, or Lower Body strength days.

Weeks 7–12

Optional: 1–2 sessions per week — 20–30 minutes

Same as above, or light outdoor walk

RPE: 3–5

Keep all cardio at low intensity. High-intensity conditioning is not required in this program — the Saturday session already includes a conditioning finisher.

Target 8,000–10,000 steps per day. On rest days (Sunday), prioritise light walking, stretching and quality sleep. Daily movement supports recovery without adding training stress.

Training Rules and Progression

Progressive Overload Method

Use the double-progression method for all rep-range exercises.
Select a starting weight that allows clean, controlled reps at the lower end of the range.
Continue with that weight until all prescribed sets reach the top of the range.
Then increase by the smallest available increment and return to the lower end of the range.
Increase weight only when: all sets are completed, technique is controlled, and the final set does not exceed RPE 8.
Typical increments — barbell upper-body exercises: 2.5 kg; barbell lower-body: 5 kg; dumbbells: 2 kg; cables and machines: one increment.
On strength sets (4–6 reps): prioritise load increases. On hypertrophy sets (8–15 reps): prioritise rep progression first.

General Training Rules

Complete the full session warm-up before every resistance-training session.
Warm-up sets are never skipped — 2–4 progressive warm-up sets before the first compound exercise.
Technique and positional quality always take priority over load.
Do not combine back-to-back training days across all six sessions without at least one scheduled rest day.
If a session is missed, do not double up — continue from where you left off.
Record every session. Tracking is how progression is managed over 8–12 weeks.
Stop any exercise immediately if you experience sharp, sudden or worsening joint pain.
Muscle fatigue and discomfort are expected. Joint pain is not normal and must be addressed.
Deload when grip strength, motivation or sleep quality decline significantly.

Exercise Substitutions

Program Exercise	Alternative
Weighted Pull-Up	Assisted Pull-Up or Heavy Lat Pulldown
Weighted Dip	Assisted Dip or Machine Chest Press
Barbell Bench Press	Dumbbell Bench Press or Smith Machine Bench Press
Back Squat	Goblet Squat, Hack Squat or Leg Press
Romanian Deadlift	Dumbbell RDL or Cable Pull-Through
Bulgarian Split Squat	Reverse Lunge or Single-Leg Press
Sled Push	Incline Treadmill Power Walk (8 minutes)
Farmer's Carry	Suitcase Carry or Heavy Dumbbell Hold
Ab-Wheel Rollout	TRX Fallout or Dead Bug
Barbell Hip Thrust	Dumbbell Hip Thrust or Glute Bridge
Face Pull	Band Face Pull or Rear-Delt Dumbbell Fly

Program Completion Targets

Completed at least 40 of the 48 scheduled sessions (8 weeks) or 60 of 72 (12 weeks)
Demonstrated strength improvement on all six primary compound lifts
Maintained or improved technique quality throughout the program
Successfully completed the Saturday Mobility & Core session consistently
Established a repeatable weekly training routine with structured recovery
Recorded starting and finishing numbers on Push A, Pull A and Lower Body strength days