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Evolution

by Milo G.
1 athletes joined

Program Description

Build general strength and hypertrophy while being able to recover for other sports.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 23, 2024 06:28
  • Last Edited
    Dec 27, 2024 05:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
7-10 Reps
@9
2
Leg Curl
2 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@10
4
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
6
Smith Machine Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9.5
2
Front Squat (Barbell)
2 Sets
5-10 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@9.5
4
Barbell Row
3 Sets
5-10 Reps
@9.5
5A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
5B
French Press
3 Sets
8-12 Reps
@9.5