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Evolution Mod

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Program Description

Strength / resistance

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 07:00
  • Last Edited
    May 09, 2024 03:15
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Lat Pulldown
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Bench Press (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Dumbbell Row
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
6
Pullover (Dumbbell)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Lat Pulldown
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Bench Press (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Dumbbell Row
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
6
Pullover (Dumbbell)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Lat Pulldown
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Bench Press (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Dumbbell Row
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
6
Pullover (Dumbbell)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Lat Pulldown (Close Grip)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3A
Push Up
5
10 reps
RPE 6.5
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
5A
Dumbbell seated Row
4
10 reps
RPE 6.5
6A
Dumbbell Lying Facedown Swim And Row
4
10 reps
RPE 6.5
7
Plyo Push Up
4
10 reps
RPE 7
8A
Seated Row (Cable)
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Lat Pulldown (Close Grip)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3A
Push Up
5
10 reps
RPE 6.5
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
5A
Dumbbell seated Row
4
10 reps
RPE 6.5
6A
Dumbbell Lying Facedown Swim And Row
4
10 reps
RPE 6.5
7
Plyo Push Up
4
10 reps
RPE 7
8A
Seated Row (Cable)
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Lat Pulldown (Close Grip)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3A
Push Up
5
10 reps
RPE 6.5
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
5A
Dumbbell seated Row
4
10 reps
RPE 6.5
6A
Dumbbell Lying Facedown Swim And Row
4
10 reps
RPE 6.5
7
Plyo Push Up
4
10 reps
RPE 7
8A
Seated Row (Cable)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
2A
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
3
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Skull Crusher
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Goblet Squat
4
10 reps
RPE 6.5
6A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
2A
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
3
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Skull Crusher
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Goblet Squat
4
10 reps
RPE 6.5
6A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
2A
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
3
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Skull Crusher
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Goblet Squat
4
10 reps
RPE 6.5
6A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Squat (Bodyweight)
5
10 reps
RPE 6
3A
Tricep Pushdown (Cable)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
5A
Tricep Kickback
4
12 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 8
7A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Squat (Bodyweight)
5
10 reps
RPE 6
3A
Tricep Pushdown (Cable)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
5A
Tricep Kickback
4
12 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 8
7A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Squat (Bodyweight)
5
10 reps
RPE 6
3A
Tricep Pushdown (Cable)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
5A
Tricep Kickback
4
12 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 8
7A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Seated Dumbbell Curl
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Bicep Curl (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Clean (Barbell)
4
10 reps
RPE 6.5
6A
Hammer Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Seated Dumbbell Curl
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Bicep Curl (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Clean (Barbell)
4
10 reps
RPE 6.5
6A
Hammer Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Seated Dumbbell Curl
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Bicep Curl (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Clean (Barbell)
4
10 reps
RPE 6.5
6A
Hammer Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Alternating Dumbbell Curl
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4A
Front Raise
4
10 reps
RPE 6.5
5A
Hammer Curl
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
10 reps
RPE 8
7A
Pinwheel Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Alternating Dumbbell Curl
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4A
Front Raise
4
10 reps
RPE 6.5
5A
Hammer Curl
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
10 reps
RPE 8
7A
Pinwheel Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Alternating Dumbbell Curl
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4A
Front Raise
4
10 reps
RPE 6.5
5A
Hammer Curl
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
10 reps
RPE 8
7A
Pinwheel Curl
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
RPE 6.5
2A
Bent Over Row (Dumbbell)
4
12 reps
RPE 6.5
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Tricep Kickback
4
12 reps
RPE 6.5
5
Kettlebell Swing
4
15 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
RPE 6.5
2A
Bent Over Row (Dumbbell)
4
12 reps
RPE 6.5
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Tricep Kickback
4
12 reps
RPE 6.5
5
Kettlebell Swing
4
15 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
RPE 6.5
2A
Bent Over Row (Dumbbell)
4
12 reps
RPE 6.5
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Tricep Kickback
4
12 reps
RPE 6.5
5
Kettlebell Swing
4
15 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2A
Dumbbell Row
4
12 reps
RPE 7
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Overhead Extension (Dumbbell)
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2A
Dumbbell Row
4
12 reps
RPE 7
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Overhead Extension (Dumbbell)
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2A
Dumbbell Row
4
12 reps
RPE 7
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Overhead Extension (Dumbbell)
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7.5
@6.5
2A
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7.5
@6.5
3
Bench Press (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
4A
Dumbbell Row
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
5
Pec Fly (Dumbbell)
4 Sets
10 Reps
@6.5
6
Pullover (Dumbbell)
4 Sets
10 Reps
@6.5
Day 2
1
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7
@6.5
2A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7
@6.5
3
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
4A
Skull Crusher
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
5
Goblet Squat
4 Sets
10 Reps
@6.5
6A
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7.5
@6.5
2A
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7.5
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
4A
Bicep Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
5
Clean (Barbell)
4 Sets
10 Reps
@6.5
6A
Hammer Curl
4 Sets
10 Reps
@6.5
Day 4
1
Push Up
4 Sets
25 Reps
@6.5
2A
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@6.5
3
Goblet Squat
4 Sets
12 Reps
@6.5
4A
Tricep Kickback
4 Sets
12 Reps
@6.5
5
Kettlebell Swing
4 Sets
15 Reps
@6.5
6A
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5