Client Roadmap Overview
The Journey
Three phases, one direction. Rebuild the foundations, accelerate toward a lean, capable physique, then perform and build for life. Here's exactly what each stage asks of you, and how you know you're ready for the next.
Rebuild
Install foundation habits and behaviours for long-term body composition success.
Ready to commit to building strong, consistent foundational habits and taking control of your health.
Required Behaviours
- Nutrition and body weight tracking
- Basic habit tracking
- Routine resistance training (focus on technique and consistency)
Progress Indicators
- Improved sleep
- Increased energy
- Improved relationship with food
Milestones
- ~3% total bodyweight lost
- ~24 minimum resistance workouts complete
- 30 consecutive days of nutrition tracking
Emotional Landscape
High motivation and excitement. Growing confidence.
Some overwhelm and frustration learning new habits.
- 10 minimum weekly check-ins completed
- 80% of days nutrition tracked and bodyweight logged
- 24 minimum workouts completed
Accelerate
Develop a lean physique or goal body-fat percentage while improving strength and performance.
Strong consistency with tracking nutrition and training, providing solid data collection.
Required Behaviours
- Tracking data with precision
- Progressive resistance training
- If applicable: advanced medical / supplement protocols
Progress Indicators
- Visible muscle definition
- Significant improvements in strength
- Improved focus, discipline and mental clarity
Milestones
- Achieve a lean physique with clear muscle definition
- ~100 resistance workouts completed
- Completion of fat loss phase
Emotional Landscape
Increased discipline. Strong control over habits.
Periods of hunger, cravings and fluctuating energy levels.
- Lean, visibly defined physique and a successful diet recovery phase
- High consistency across all key behaviours
Perform
Build lean muscle while improving general and specific performance.
Completion of fat loss phase into maintenance. Strong competence in training and performance-based goals.
Required Behaviours
- Calorie surplus
- Autonomous with core habits (training, steps, sleep, etc.)
- Intense strength and endurance training (where appropriate)
Progress Indicators
- Increases in lean muscle
- Continued strength and endurance improvements
- High and stable energy levels
Milestones
- Increase in lean muscle
- 150+ resistance training sessions completed
- Achieve key strength and performance goals
Emotional Landscape
Enjoyment and engagement in training. Growing sense of mastery. Stable energy and hunger levels.
Occasional impatience with slower progress.
- Completion of Supra Human Performance tests
- Noticeable improvements in muscle mass and performance
Client Roadmap Overview · SupraHuman Coaching