SupraHuman

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.

01

Rebuild

Install foundation habits and behaviours for long-term body composition success.

▸Enter when

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

  1. ~3% total bodyweight lost
  2. ~24 minimum resistance workouts complete
  3. 30 consecutive days of nutrition tracking

Emotional Landscape

Normal

High motivation and excitement. Growing confidence.

Friction

Some overwhelm and frustration learning new habits.

✓Advance when
  • 10 minimum weekly check-ins completed
  • 80% of days nutrition tracked and bodyweight logged
  • 24 minimum workouts completed
02

Accelerate

Develop a lean physique or goal body-fat percentage while improving strength and performance.

▸Enter when

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

  1. Achieve a lean physique with clear muscle definition
  2. ~100 resistance workouts completed
  3. Completion of fat loss phase

Emotional Landscape

Normal

Increased discipline. Strong control over habits.

Friction

Periods of hunger, cravings, and fluctuating energy levels.

✓Advance when
  • Lean, visibly defined physique and a successful diet recovery phase
  • High consistency across all key behaviours
03

Perform

Build lean muscle while improving general and specific performance.

▸Enter when

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

  1. Increase in lean muscle
  2. 150+ resistance training sessions completed
  3. Achieve key strength and performance goals

Emotional Landscape

Normal

Enjoyment and engagement in training. Growing sense of mastery. Stable energy and hunger levels.

Friction

Occasional impatience with slower progress.

✓Graduate when
  • Completion of Supra Human Performance tests
  • Noticeable improvements in muscle mass and performance
SupraHuman Client Roadmap Overview · SupraHuman Coaching