INSTRUCTIONS

In this section you'll find the Superhero Str

bodyweight into the box below and the tab
specific to your height and waist.

Body Weight (lbs)

 SUPERHE
BULKING
SUPERHERO
STANDARDS

NS
on you'll find the Superhero Strength and waist standards. Simply in
into the box below and the table will automatically calculate the Sup
our height and waist.

175.00

Key Lifts (lbs)

Incline Barbell Bench Press x 5

Flat Barbell Bench Press x5

Standing Barbell Press x 6-8

Seated Dumbbell Shoulder Press (per hand) x 6-8

Weighted Pull-Ups/Neutral Grip Chin-Ups x 6

Incline Dumbbell Curls (per arm) x 6

Barbell Curl x 6

Body Part

Waist

Shoulders

Chest

Arms
UPERHERO
BULKING
SUPERHERO
STANDARDS

t standards. Simply input your height and your current

cally calculate the Superhero Strength and waist standards

Height (inches)

Superhero Strength Standards

254

307

175

97

114

62
 140

Superhero Status Ratio

31.1

50.7

43.8

16.2
rrent
standards

69.00
INSTRUCTIONS
In this section you'll find the Superhero Cal
will calculate the exact amount of Protein,
calorie days for your specific weight. Consu
nutrition.
 SUPERHERO
BULKING
SUPERHERO BULKING CALORIES &
MACROS

NS
on you'll find the Superhero Calorie & Macro breakdown. SImply ente
e the exact amount of Protein, Carbs & Fat you should consume. It w
for your specific weight. Consult the "Superhero Bulking Program" m

Body Weight (lbs)

Calories

Protein

Carbs

Fat

Calories
Protein

Carbs

Fat
HERO
NG
CALORIES &

acro breakdown. SImply enter your weight into the box below and it
Fat you should consume. It will calculate higher calorie and lower
uperhero Bulking Program" main manual for further details regardin

175.00

High Calorie Days (5-6 days per week)

2975

186

335

100

Low Calorie Days (1-2 days per week)

2275
171

228

76
ht into the box below and it
higher calorie and lower
l for further details regarding
 SUPE

INSTRUCTIONS
This is a simple log to keep track of your w
along with your measurements in the boxe
is changing over time. You can also refer to
are to the Superhero Ratios.

Measurement

Weight

Waist (around belly button)

Lower Waist (2 inches below navel)

Shoulders

Chest

Right Bicep (flexed)

Left Bicep (flexed)

[custom measurement]
 SUPERHERO
BULKING
Measurements Log

keep track of your weight and body measurements. Simply record th

urements in the boxes below. This way you can objectively track how
You can also refer to the Superhero Standards Section to see how c
Ratios.

[insert date here] ex. 01.01.15

ex. 160

ex. 34
ments. Simply record the date
n objectively track how your body
ds Section to see how close you
 SU

INSTRUCTIONS
This is a simple log to keep track of your
boxes below. This way you can objectivel
refer to the Superhero Standards Section

Lifts

Incline Barbell Bench Press

Flat Barbell Bench Press

Shoulder Press Variation

Weighted Pull-Ups/Neutral Grip Chin-Ups

Bicep Curl Variation

[lower body lift of choice]

 SUPERHERO
BULKING
Key Lifts Log

ack of your key lifts. Simply record the date along with your curre
n objectively track how much you are adding to the bar over time.
ards Section to see how close you are to the Superhero Strength s

[insert date here] ex. 01.01.15

ex. 185 x 5

ex. 225 x 6
long with your current lifts in the
to the bar over time. You can also
uperhero Strength standards.