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Evans Mayhem

by Oihanu Faara
1 athletes joined

Program Description

Novice - Beginner Friendly program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2024 08:54
  • Last Edited
    Nov 18, 2024 10:03
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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
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 2
1A
Bench Press (Barbell)
2 Sets
10-12 Reps
@9.5
1B
Reverse Wrist Curl (Barbell)
2 Sets
10-12 Reps
@8
2A
Dips Between Chairs
2 Sets
5-10 Reps
@8.5
2B
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@8.5
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
3B
Sit Up
3 Sets
12-15 Reps
@8
Day 3
1A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
1B
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
2A
Snatch Grip Romanian Deadlift
3 Sets
10-12 Reps
@8
2B
Push Up
3 Sets
AMRAP
@8
3A
Tibialis Raise
3 Sets
AMRAP
@8
3B
Single Leg Calf Raise
3 Sets
AMRAP
@8
Day 1
1A
Bent Over Row (Barbell, Paused)
3 Sets
10-12 Reps
@8
1B
Push Up
3 Sets
AMRAP
@8
2A
Weighted Sit Ups
3 Sets
15-20 Reps
@8
2B
Tibialis Raise
3 Sets
AMRAP
@10
3A
Single Leg Romanian Deadlift
4 Sets
10-12 Reps
@8
3B
Single Leg Calf Raise
4 Sets
AMRAP
@8