The Superhero Challenge - 12 Weeks to a New Body

[01dragonslayer]

Steve Shaw

The Superhero Challenge - 12 Weeks to a New Body​

Vigilante justice aside, we all want to look good. Who wouldn't be satisfied with a body worthy of superhero status? I sure would.

This challenge is designed to help you lose fat, improve your health and overall physical conditioning, and to make you look damn good in tights... Or yoga pants. Or heck, it's designed to help you look better naked. Let's pull no punches here. After all, this is about being superhuman.

Are you up for the journey? Are you willing to make epic sacrifices in order to finally get your body and life back on track? Then these 12 weeks were designed for you. There are three phases to the challenge:

• Act One - The Origin (Weeks 1-2). This is your break-in period. You'll gain confidence and establish good habits. Your new superhero powers will be explored. Fat will start to drip off, strength will improve, and you'll be primed and ready for the epic battle that lies ahead.
• Act Two - The Battle (Weeks 3-8). It's game time. Villains await around every corner. You'll be going to war with yourself during these 6 weeks. Supersets will push you close to the brink, but you'll respond back with mighty blows, rising to the occasion and fighting back hard and strong.
• Act Three - The Rebirth (Weeks 9-12). The final, and defining leg, of your superhero story. By this time you are starting to look better in the mirror and perform with amazing vigor in the gym. You are starting to hit your stride and feel like anything is possible. It's time to finish strong.

Superhero Challenge Cardio Plan​

During the next 12 weeks, we will keep cardio simple. Strive for three to four sessions per week. Cardio should be performed first thing in the morning or after each resistance training workout.

Don't become cardio obsessed. Nutrition is your number one fat loss mechanism. You should lose a couple pounds per week by simply remaining in a slight calorie deficit. Cardio might only burn off one pound of fat per month, max.

Remember these rules:

• Use diet to lose fat.
• Use cardio to improve cardiovascular health and conditioning.
• Use resistance training to build that fit, muscular, superhero physique.
• Use all three to improve overall health.

Here are your two cardio options. Try to improve speed and performance from session to session, and week to week. Remember your goal. After this program is over you want to be powerful, fit, muscular, and have improved conditioning. Push yourself during these cardio sessions.

1. 10-15 minutes of HIIT cardio.
2. 20-30 minutes of steady state cardio.

Superhuman Challenge Diet Plan​

You will be running a strict diet over the course of the next 12 weeks. Meal plans are comprised of three parts:

1. Morning meals and snacks. Here you will eat exactly what is listed in the plan. No exceptions. Times are for example sake only. You can be slightly flexible. Meal timing isn't as important as the food choices and overall protein intake goals.
2. Evening calories. You are provided a calorie total and a minimum protein intake goal. You can eat whatever you want with these calories, as long as you do not go over the total, and you reach the minimum recommended protein intake goal. These calories should be eaten after 5pm, and can be consumed as a single meal, two meals, small snacks, or any variation thereof.
3. Free calories. You are allotted a certain number of free calories per week. These can be used at any time, morning or night, to satisfy a craving or fend off hunger. Your free calories can also be used for the occasional alcoholic beverage, should you so desire one.

Eating Plan for Men​

Men will be eating 2,300 calories per day. This excludes 1,000 weekly free calories, which can be eaten at any time. Save them for a cheat meal, or the occasional random craving. Factoring in free calories, your daily calorie intake will average 2,450 over the course of a week.

During your first week on this eating plan you will experience water loss. You are eating less food, and consuming smaller amounts of carbs, sodium, etc. Weight lost during this week will be higher than normal, and will not be sustainable week in and week out.

After the first week, if you are not losing 2 pounds per week, drop your nightly calories by 200 per day.

• Morning Calories - 1400
• Evening Calories - 900
• Weekly Free Calories - 1,000

Here are your morning meals and snacks. Times are for example sake only.

• 7am - 3/4 cup cooked oatmeal. Mix with 1 scoop of whey Protein (or similar brand), and 8 medium strawberries.
• 9:30am - Ounce of almonds, three ounces of carrots/carrot sticks, one 6 ounce container of Fage Total 0% Greek yogurt.
• Noon - 6 ounces of chicken breast, 4 ounces of tomato salsa, 3 ounces of black beans.
• 2:30pm - 6 ounces of 93% lean ground turkey over a 3 ounce bed of fresh spinach. Apple.
• Post-Workout - 1 scoop MTS Whey (or similar brand). 2 ounces of blueberries.

Evening calories and minimum protein intake goals are:

• Calories - 900 total, from any food choices, and using any combination of meals and snacks.
• Protein - 75 grams, minimum.

Eating Plan for Women​

Women will be eating 1,400 calories per day. This excludes 1,000 weekly free calories, which can be eaten at any time. Save them for a cheat meal, or the occasional random craving. Factoring in free calories, your daily calorie intake will average 1,550 over the course of a week.

After the first week, if you are not losing 1.5 to 2 pounds per week, drop your nightly calories by 150 per day.

• Morning Calories - 800
• Evening Calories - 600
• Weekly Free Calories - 1,000

Here are your morning meals and snacks. Times are for example sake only.

• 7am - 1/2 cup cooked oatmeal. Mix with 1/2 scoop of MTS Whey Protein (or similar brand), and 5 medium strawberries.
• 9:30am - 3/4 ounce of almonds, two ounces of carrots/carrot sticks, one 6 ounce container of Fage Total 0% Greek yogurt.
• Noon - 3 ounces of 93% lean ground turkey over a 2 ounce bed of fresh spinach.
• 2:30pm - Apple, hard boiled egg.
• Post-Workout - 1/2 scoop MTS Whey (or similar brand). 2 ounce of blueberries.

Evening calories and minimum protein intake goals are:

• Calories - 600 total, from any food choices, and using any combination of meals and snacks.
• Protein - 35 grams, minimum.

Act One - The Origin Story​

You will be lifting four days per week during this break-in period. After the first several major movements you will find intense, 60 second blocks. Perform as many reps as possible during these 60 second windows.

• Monday - Upper Body A
• Tuesday - Lower Body A
• Thursday - Upper Body B
• Friday - Lower Body B

Upper Body a
Monday Workout
Exercise	Sets	Target
Barbell Bench Press	3	8 Reps
Push Ups - As many reps as possible in 60 seconds	1	60 seconds
Lat Pull Downs	3	12 Reps
Assisted Pull Ups or Pull Ups - As many reps as possible in 60 seconds	1	60 seconds
Seated Alternating Overhead Dumbbell Press	3	12 Reps
Pike Press	1	60 seconds
Cable Triceps Extensions	3	12 Reps
Seated Alternating Dumbbell Curls	3	12 Reps

Lower Body a
Tuesday Workout
Exercise	Sets	Target
Squats	3	8 Reps
Bodyweight Lunges - As many reps as possible in 60 seconds	1	60 seconds
Leg Curls	3	15 Reps
Mountain Climbers - As many reps as possible in 60 seconds	1	60 seconds
Leg Extensions	3	15 Reps
Standing Calf Press	3	15 Reps
Plank	3	60 seconds

Upper Body B
Thursday Workout
Exercise	Sets	Target
Seated Overhead Barbell Press	3	10 Reps
Push Back Push Ups - As many reps as possible in 60 seconds (See video below for demonstration)	1	60 seconds
Dumbbell Row	3	12 Reps
Inverted Rows - As many reps as possible in 60 seconds	1	60 seconds
Alternating Dumbbell Bench Press	3	12 Reps
Chest Dips - As many reps as possible in 60 seconds	1	60 seconds
Dumbbell Triceps Extensions	3	12 Reps
EZ Bar Curls	3	12 Reps

Lower Body B
Friday Workout
Exercise	Sets	Target
Leg Press	3	12 Reps
Box Jumps or Step Ups - As many reps as possible in 60 seconds	1	60 seconds
Dumbbell Stiff Leg Deadlifts	3	10 Reps
Wall Sit	1	60 seconds
Goblet Squats	3	15 Reps
Seated Calf Press	3	14 Reps
Ab Wheel Roll Outs	3	10-15

How to perform push back push ups.

Act Two - The Epic Battle​

Time to shine! This six week block will help you to build muscle and burn calories. Make sure to nail your meal plan and get in your daily protein.

• Monday - Upper Body A
• Tuesday - Lower Body A
• Thursday - Upper Body B
• Friday - Lower Body B

Upper Body A
Monday Workout
Exercise	Sets	Target
Superset:
Bench Press	3	10 Reps
Push Ups	3	25 Reps
Superset:
Lat Pull Downs	3	15 Reps
Straight Arm Lat Pull Down	3	10 Reps
Superset:
Seated Alternating Overhead Dumbbell Press	3	12 Reps
Dumbbell Upright Rows	3	10 Reps
Cable Triceps Extensions	4	12 Reps
Seated Alternating Dumbbell Curls	4	12 Reps

Lower Body A
Tuesday Workout
Exercise	Sets	Target
Superset:
Squats	3	10 Reps
Box Jumps or Step Ups (Reps are per leg)	3	5
Superset:
Leg Curls	3	15 Reps
Mountain Climbers (Reps are per leg)	3	30 Reps
Leg Extensions	4	15 Reps
Standing Calf Press	3	15 Reps
Plank	3	60 seconds

Upper Body B
Thursday Workout
Exercise	Sets	Target
Superset:
Seated Overhead Barbell Press	3	10 Reps
Upright Rows	3	12 Reps
Superset:
Seated Cable Rows	3	15 Reps
Two Arm Dumbbell Rows	3	10 Reps
Superset:
Alternating Dumbbell Bench Press	3	12 Reps
Dumbbell Flyes	3	12 Reps
Dumbbell Triceps Extensions	4	12 Reps
EZ Bar Curls	4	12 Reps

Lower Body B
Friday Workout
Exercise	Sets	Target
Superset:
Leg Press	3	15 Reps
Bodyweight Lunges (Reps are per leg)	3	15 Reps
Superset:
Dumbbell Stiff Leg Deadlift	3	12 Reps
Wall Sit	3	30 seconds
Goblet Squats	4	12 Reps
Seated Calf Press	3	15 Reps
Ab Wheel Roll Out	3	10-15 Reps

Act Three - The Glorious Rebirth​

The final leg of your journey. If after these 4 weeks you feel like you have more fat to lose, start the program over from the beginning.

• Monday - Chest and Triceps
• Tuesday - Legs
• Thursday - Shoulders, Traps and Abs
• Friday - Back and Biceps

Chest and Triceps
Monday Workout
Exercise	Sets	Target
Bench Press	3	10 Reps
Superset:
Alternating Dumbbell Bench Press	3	12 Reps
Push Ups	3	25 Reps
Machine Chest Press	4	12 Reps
Pec Dec	4	15 Reps
Cable Triceps Extensions	3	15 Reps
Lying Dumbbell Triceps Extensions	3	15 Reps

Legs
Tuesday Workout
Exercise	Sets	Target
Squats	3	8 Reps
Superset:
Leg Extensions	3	15 Reps
Bodyweight Lunges (Reps are per leg)	3	15 Reps
Dumbbell Stiff leg Deadlift	3	12 Reps
Leg Curls	3	15 Reps
Leg Press	4	15 Reps
Seated Calf Raise	4	15 Reps

Shoulders, Traps and Abs
Thursday Workout
Exercise	Sets	Target
Seated Overhead Press	3	10 Reps
Superset:
Side Lateral Raise	3	15 Reps
Push Back Push Ups	3	150-20 Reps
Machine Overhead Press	4	12 Reps
Reverse Lateral Raise	4	12 Reps
Dumbbell Shrugs	3	15 Reps
Ab Wheel Roll Outs	3	10-15 Reps

back and Biceps
Friday Workout
Exercise	Sets	Target
Dumbbell Rows	3	12 Reps
Supersets:
Seated Cable Rows	3	15 Reps
Pull Ups or Assisted Pull Ups	3	10-25 Reps
Lat Pull Downs	4	12 Reps
T-Bar or Machine Rows	4	12 Reps
Seated Alternating Dumbbell Curls	3	12 Reps
EZ Bar Curls	3	12 Reps

Note: You must be pushing for progressive overload during these 12 weeks. When you are able to perform the listed number of reps for each set, add weight.

I suggest using the same weight for each set of a given exercise. Push each set hard, using good form. Strive to add weight when it makes sense. If you aren't pushing for strength gains you will severely limit your physical progression.

Push! Get stronger.