DISCLAIMER

This eBook is for educational purposes only. This is not exercise

prescription. You should consult a professional before trying any
workouts we've provided in this program.
CONTENTS
1. Introduction............................................................................... 1
2. Program overview...................................................................... 2
3. What you need........................................................................... 4
4. The principles............................................................................ 5
5. The program...............................................................................6
a. Weeks 1-4............................................................................ 7
b. Weeks 5-8........................................................................... 10
6. Train your mind.......................................................................... 14
7. What's next?............................................................................... 17
8. Where to find us......................................................................... 18
INTRODUCTION
Welcome to Superhuman Strength. You’re most likely here because you
consider yourself a novice in your fitness journey. That’s OK! All of us had to
start somewhere, and the most important thing is that you’ve already
completed the most crucial step: getting started.

We’ve built this program to serve as a guide to improving yourself both

physically and mentally. Whether your goal is to reduce body fat, build lean
muscle, enter the realm of Calisthenics, or improve your mental fortitude,
you’re in the right place.

So why choose Versus Gravity? With all the misinformation, ab-blasting

workouts and influencers selling you unrealistic dreams, it’s hard to find
something that truly works for you. Here at Versus Gravity, we keep it simple
by applying well-founded principles to a sustainable and progressive plan.
You’ll leave your training sessions feeling invigorated and motivated instead of
broken and demoralised. Most importantly though, we’ll arm you with the
knowledge you need to do this yourself and as a result, change your life for
good and for the better. Check out our testimonials on our socials if you don’t
believe us!

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 PROGRAM OVERVIEW
This program is 8 weeks long and is designed to help you build substantial
bodyweight strength that will enable you to learn more advanced Calisthenics
elements. We strongly advise that you adhere to the structure of this program
to ensure you’ve built up the required strength and conditioning in your
muscles and joints. This will help you to avoid injury.

8 WEEK PROGRAM

Accumulation intensification
CONSOLIDATION
BASELINE

RAMP UP

RAMP UP

RAMP UP
RAMP UP
RAMP UP

De-LOAD
Throughout this program you'll be performing 4 days of training per week with
the main goal of improving your pulling and pushing strength. This program
will lay out each weeks workouts and will provide follow-along video tutorials.

It is up to you to diligently record your progress so that you can assess

whether to repeat a week or continue onto the next. We want to make you
aware that progress is dependent on the individual, so if your progress stunts
do not get disheartened!

You’ll have completed the program once you're able to do all of the final week's
workouts in their entirety. Of course, you’re more than welcome to continue
using the program material, however we'd highly recommend you move onto
our follow-on programs (coming soon), which will teach you how to harness
your strength into seriously impressive bodyweight skills!

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Before you get started with the practical elements of the program, we’ll teach
you the principles you’ll be applying to your training, not only in the context of
exercise but also in terms of nutrition and recovery. Without these, expect
shortcomings in your gains.

We want to make sure you have a deep understanding of correct exercise

technique so that you can progress as fast as possible and avoid injury. We've
also provided you a suite of video tutorials for each of the fundamental
exercises and their progressions, so that no matter what level you're currently
at, you'll make superhuman progress with this program. That’s why we've also
given you our Calisthenics Fundamentals 101 Program to provide you detailed
explanations for each of the exercises using video tutorials and infographic
representations.

At this point we want to remind you that a training plan is only good if you can
stick to it. So make sure that you are consistent and honest with your
training!

Your training would be incomplete without detailed information on nutrition,

mindset and motivation. This is why we've also sent you our Nutrition &
Supplements and Rest & Recovery Protocols Programs! We’ll give you the
secrets we’ve personally used to help us stay consistent for the past several
years so that you can unlock your full potential and embark on your own
transformation journey.

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WHAT YOU NEED
ESSENTIAL EQUIPMENT

For this program, you’ll need some basic equipment, all of which can be found
in a gym should you have a membership, or bought online if you want to train
at home. Without each of these, it’ll be hard to target each of the major
muscle groups:

Pull-up bar: Calisthenics wouldn’t be what it is without a pull-up bar. This

is arguably the most fundamental piece of equipment you’ll be using and
might just be one of the best investments you can make for life.
Parallettes (high): another fundamental piece of equipment, dip bars (or
parallettes) will provide you the means to build superior push AND pull
power.
Resistance bands: the most versatile piece of equipment you’ll ever get
your hands on. From warm-ups, to main workout exercises, to cool-
downs, resistance bands provide the finishing touches to your training
gear. It's a good idea to get your hands on a complete set (5lbs-125lbs).

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THE PRINCIPLES
People often over-complicate their fitness journeys because the truth is too
hard for them to swallow. The reality of making gains and keeping them is
simple! To grasp this though, you need to reset your brain and bin all of the
dogma you have accumulated. We like to summarize the answer using the
model below:

MINDSET TRAINING

Motivation comes and goes, but If you don't train hard and
ultimately it serves its purpose in consistently, don't expect to get
getting you to train in the first the results you desire. Most well
place. Discipline is what keeps thought-out programs will deliver
you working even in times of no results, but they become useless if
motivation. KEY its not stuck to.
PILLARS
FOR
MUSCLE
GROWTH
NUTRITION RECOVERY
Most people understand that in Recovery doesn't just mean taking
order to see change you need to days off from training, it also
eat well. What people seem to refers to everything you do to
misunderstand, however, is what complement your days off, like
'eat well' actually means. More stretch-work, massages, and
on this later. most importantly, sleep.

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THE PROGRAM
Now that we've covered the essentials, we can get onto training. The
subsequent pages will detail each weeks workouts and include follow-along
video tutorials.

The goal of the program is to build strength. This can be measured in a few
different ways, but to make your life easier we're going to use reps as an
indicator. You should aim to increase rep count on all main exercises by 1-2
reps only where specified.

Why not every week? In practice, you may find that you can do this, and
should this be the case, go for it! However, experience has taught us that
pushing too hard can lead to burnout or even worse, injury. We've therefore
included consolidation weeks to ensure you repeat your increased rep count
to allow your body more time to adapt to the increased intensity.

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WEEKS 1-4: ACCUMULATION
The first four weeks of the program are all about accumulating practice and
work volume for your muscles. This means spending time working on the
basic movements to ensure that they become a part of your muscle memory.
Do your best to adhere to the following periodization:

WEEK 1: BASELINE - find out what your current level is with each exercise
WEEK 2: RAMP UP - aim to add 1-2 reps to each set of each exercise
WEEK 3: RAMP UP - aim to add 1-2 reps to each set of each exercise
WEEK 4: CONSOLIDATION - repeat the same intensity of Week 3

There are 4 workouts for you to complete which you will repeat across the
first 4 weeks. It's up to you which days you train, but just remember to leave
AT LEAST 48hrs between training the same muscles!

It's important that you complete the full rep count for each exercise. If you're
unable to do this, turn the set into a cluster set: this means resting briefly for
20-30s and then continuing with the exercise until you finish the rep count.

E.g. Rep count for pull-ups is 10 but you only manage 6. Come off the bar and
rest for 20-30s, then complete the remaining 4.

If you're unable to do bodyweight reps of any exercises, use the regressions

shown in the video tutorials. Once you can perform upper rep range of any
exercise with good form, increase the intensity by using a harder progression
(e.g. use a thinner band), reducing rest times or by changing the rep tempo.
The way to do this is to add pauses as instructed in the workouts themselves.

Remember, technique is the MOST important part of any exercise. DO NOT

increase the intensity of an exercise if you're unable to execute it with perfect
form!

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 Sets x REST
Section EXERCISE
Reps (mins)

External rotation superset 2x20

Warm Up Scapula pull-up 2x10 1
WORKOUT 1- UPPER

Scapula push-up 2x10

Pull-ups (with or without band) 3x6-8 2-3

Dips (with or without band) 3x6-8 2-3
Main
Bodyweight rows 3x10 1-2
workout
Push-ups 3x10 1-2
Hollow body hold 3x20s 1

Child's pose with twist 2x20s

Cool down 1
Standing chest stretch 2x20s

WATCH TUTORIAL

Sets x REST
Section EXERCISE
Reps (mins)

External rotation superset 2x20

Warm Up Scapula pull-up 2x10 1
WORKOUT 2- UPPER

Scapula push-up 2x10

Pull-ups (with or without band) 3x6-8 2-3

Pull-up eccentric 2x5 1-2
Main
Dips (with or without band) 3x6-8 2-3
workout
Push-ups 3x10 1-2
Supine leg raises 3x10 1

Hang on bar 2x20s

Cool down 1
Child's pose with twist 2x20s

WATCH TUTORIAL

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 Sets x REST
Section EXERCISE
Reps (mins)

External rotation superset 2x20

Warm Up Scapula pull-up 2x10 1
WORKOUT 3- UPPER

Scapula push-up 2x10

Chin-ups (with or without band) 3x6-8 2-3

Dips eccentric 3x6 2-3
Main
Bodyweight rows 3x10 1-2
workout
Push-ups 3x10 1-2
Hollow body hold 3x20s 1

Standing triceps stretch 2x20s

Cool down 1
Standing chest stretch 2x20s

WATCH TUTORIAL

Sets x REST
Section EXERCISE
Reps (mins)

Bodyweight squat 2x10

Warm Up Glute bridge 2x10 1
WORKOUT 4- Lower

Band hip abduction 2x10

Walking lunges 3x12-15 1-2

Jumping squats 3x15 1-2
Main
Single-leg glute bridges 3x10 1-2
workout
Side plank raises 3x10 1
Front plank 3x30s 1

Kneeling hip flexor stretch 2x20s

Cool down 1
Lying glute stretch 2x20s

WATCH TUTORIAL

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WEEKS 5-8: INTENSIFICATION
The final four weeks of the program are all about intensification. This means
cranking up the intensity to force the body to grow stronger. In these weeks,
you'll be working on harder progressions that challenge you at a lower rep
range. Specifically, you'll be using paused reps! For the following exercises,
this looks like:

Pull-ups/chin-ups: pause for 2s at the top when the chin clears the bar
Dips: pause for 2s at the bottom when elbows are bent at 90 degrees
Bodyweight rows: pause for 2s at the top when the bar is closest to you
Push-ups: pause for 2s at the bottom when the chest hovers over the
ground
Walking lunges: pause for 2s at the bottom when the knee hovers over
the ground
Single-leg glute bridges: pause for 2s at the top when the hips are
extended

If you're still using bands to assist the pull-up and dip, we urge you to use a
lighter band that challenges you over the specified rep and set range over the
final 4 weeks. This will ensure you're working hard enough and creatinga
strong enough stimulus for growth.

Do your best to adhere to the following periodization:

WEEK 5: RAMP UP - aim to add 1-2 reps to each set of each exercise
WEEK 6: RAMP UP - aim to add 1-2 reps to each set of each exercise
WEEK 7: RAMP UP - aim to add 1-2 reps to each set of each exercise
WEEK 8: DE-LOAD - drop intensity down from Week 3 (see below)

There are 4 workouts for you to complete which you will repeat across the
final 4 weeks. It's up to you which days you train, but just remember to leave
AT LEAST 48hrs between training the same muscles!

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It's important that you complete the full rep count for each exercise. If you're
unable to do this, turn the set into a cluster set: this means resting briefly for
20-30s and then continuing with the exercise until you finish the rep count.

E.g. Rep count for pull-ups is 6 but you only manage 4. Come off the bar and
rest for 20-30s, then complete the remaining 2.

If you're unable to do bodyweight reps of any exercises, use the regressions

shown in the video tutorials. Once you can perform the upper rep and set
range of any exercise with good form, increase the intensity by using a harder
progression (e.g. use a thinner band), reducing rest times or by changing the
rep tempo.

Remember, technique is the MOST important part of any exercise. DO NOT

increase the intensity of an exercise if you're unable to execute it with perfect
form!

The final week of the program is a de-load week. During this week, maintain
the same rep count as Week 3 but reduce the set count by 1 for each exercise.
This will give your body a chance to fully recover whilst still getting in that
precious practice.

Once you've completed Week 8, you can repeat the full program to your
heart's content! Be sure to increase the difficulty of your training using the
periodization schedule we've laid out for you and continue to push yourself.

We recommend that you nail 10 pull-ups, 15 dips and 20 push-ups comfortably

before you move onto our *INSERT NAME* program as this will ensure you
have the required strength to make fast progress with Calisthenics skills.

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 Sets x REST
Section EXERCISE
Reps (mins)

External rotation superset 2x20

Warm Up Scapula pull-up 2x10 1
WORKOUT 1 - UPPER

Dip shrug 2x10

Paused pull-up (w/ or w/o band) 3x5-6 3

Paused dips (w/ or w/o band) 3x5-6 3
Main
Paused bodyweight rows 3x8 2-3
workout
Push-ups 3x12 1-2
Hollow body hold 3x30s 1

Standing triceps stretch 2x20s

Cool down 1
Standing chest stretch 2x20s

WATCH TUTORIAL

Sets x REST
Section EXERCISE
Reps (mins)

External rotation superset 2x10

Warm Up Scapula pull-up 2x10 1
WORKOUT 2 - UPPER

Dip shrug 2x10

Paused chin-up (w/ or w/o band) 3x5-6 3

Pull-up eccentric 3x6 2-3
Main
Dips (w/ or w/o band) 3x8 2-3
workout
Paused push-ups 3x10 1-2
Front plank 3x45s 1

Hang on bar 2x20s

Cool down 1
Child's pose with twist 2x20s

WATCH TUTORIAL

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 Sets x REST
Section EXERCISE
Reps (mins)

External rotation Superset 2x20

Warm Up Scapula pull-up 2x10 1
WORKOUT 3 - UPPER

Dip shrug 2x10

Pull-up (w/ or w/o band) 3x8 2-3

Paused dips (w/ or w/o band) 3x5-6 1-2
Main
Pull-up eccentric 3x6 1-2
workout
Push-ups 3x12-15 1-2
Supine leg raises 3x12 1

Child's pose with twist 2x20s

Cool down 1
Standing chest stretch 2x20s

WATCH TUTORIAL

Sets x REST
Section EXERCISE
Reps (mins)

Bodyweight squat 2x10

Warm Up Glute bridge 2x10 1
WORKOUT 4- Lower

Band hip abduction 2x10

Seated pistol squats 3x8 1-2

Paused walking lunges 3x8 1-2
Main
Paused single-leg glute bridges 3x8 1-2
workout
Jumping squat 3x12 1
Hollow body hold 3x30s 1

Kneeling hip flexor stretch 2x20s

Cool down 1
Lying glute stretch 2x20s

WATCH TUTORIAL

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TRAIN YOUR MIND
Arguably the most important of the muscle growth pillars, a strong, fortified
mindset can be the difference between achieving your dreams and not
achieving them. Why have we stuck it last then? Well, we'd like to leave you
with something lasting to remember throughout your lifelong training journey
as it's often the pillar most people forget about when they find themselves
stuck in a rut.

The body cannot go anywhere unless the mind wills it. Read that again. For
your body to change you need to give it a reason to change, and for that, you
need the will power to start. We all have to start somewhere: some of us are
more gifted than others; some of us are physically incapable of certain feats
due to our anatomy. At the end of the day, none of that matters because only
one thing holds true: we ALL have to work to achieve our dreams.

One of the best things about building a truly incredible physique that is
capable of truly incredible things is that you cannot cheat your way to it or get
lucky. No matter what genetics you have, you still have to work, and for that
you need strong will power and discipline.

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Motivation comes and goes, and is often the result of positive results, such as
a performance achievement (e.g. completing a marathon). In reality, positive
results are far and few between which means motivation alone will not get you
through each day as you progress towards your goals. Understanding this is
VITAL and is the crux of the phrase 'trust the process'.

What really carries you from start to finish is DISCIPLINE. Turning up day in
day out despite how you feel is what separates winners from losers. By
embarking on your transformation journey, you have to accept there will be
ups and downs, and that the downs will be far longer and far more common
than the ups. At the end of the day though, the little ups you do have will
completely outweigh the blood, sweat and tears you put in. Discipline takes
time to obtain. It's a skill only you can harness, and once you have it, it will
never leave you. To help you along your way towards becoming disciplined,
here are some protocols we take on a daily-basis:

Prioritise your goals: what matters to you most? Whatever it is, write it
down and then think about breaking it into smaller milestones. Focus on
no more than two goals at a time with one being primary and the other
being secondary.
Don't compare yourself to others: it's easy to fall into this trap, but the
worst thing you can do is wish you were someone else. Everyone's journey
is different. Face the fact that you are who you are and pave your own
path. Be the best version of yourself.
Record your progress: this is one of the easiest ways to analyse your
progress. Writing down your sets, reps, comments and even filming
yourself will give you reference points to use throughout your journey.
They will enable you to see where you can improve or even motivate you
to continue training. Trying to remember what you did is futile.
Hold yourself accountable: we call this internal accountability. Regularly
ask yourself these questions: am I pushing hard enough? Am I trying to
take shortcuts? Am I cheating on my diet? Am I resting well enough? Is
there anything more I can do? Internal accountability is hard, but you
need to accept the journey to achieving greatness is lonely.

15
 Make others hold you accountable: we call this external accountability.
Tell your parents, your siblings, your friends, or even social media that
you're embarking on a journey to transform yourself. If others know about
your ambition, they'll more than likely question you when you're slacking.
Use it as fuel and push yourself to prove to them you're capable of
becoming superhuman.

There are many other ways of building up discipline on top of the above, but
none are more important than this: DO NOT GIVE UP! Failure breeds success
only if you pick yourself up, avoid the same mistakes and try again. Giving up
is the worst thing you can do.

Remember why you started. It doesn't matter what reason you had because at
the end of the day it was enough for you to begin. Whenever you feel fed up,
stuck or doubtful, NEVER consider throwing in the towel. You didn't give up
when you learned to walk as a toddler despite falling over, over and over again,
so what's changed?

Take your life by the reins and steer yourself towards success. No one else
can do it for you.

16
WHAT'S NEXT?
Congratulations! You've made it to the end of the Program! We hope this has
given you the knowledge and structure you need to start making gains and
sustain them for life.

This program was designed for you to re-use over and over again until you're
ready to step-up to the next level: our Skill Playbook Program.

Our Skills Playbook Program will focus on building upon the strength you've
acquired in this course, and will help you unlock superhuman Calisthenics
skills such as the elbow lever, wall-assisted handstand, frog stand and much
more. Post your progress from Superhuman Strength on your socials using
the hashtag #8wkstosuperhuman and tag us (we'll leave our socials at the end)
- we'd love to see your skills.

See you on the next program!

17
WHERE TO FIND US

@versus.gravity

@versus_gravity

@versus__gravity

info@versusgravity.com

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