Evolution - Strength / Power / Conditioning

Bodybuilding
Coach
Lee paterson

Your typical "beach body" split - this hard hitting 5-day gym split will have you swole and beach ready! It goes without saying this type of training isn't for the faint hearted and someone who commits the time and the nutritional discipline will see great results! Use your rest days to top up or totally rest.

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Barbell Incline Bench Press

10, 8, 8, 6 @ 6, 7, 7, 8

B

DB Bench Press

10, 8, 8, 6 @ 6, 7, 7, 8

C

Incline DB Fly

10, 8, 8, 6 @ 6, 7, 7, 8

D

Dip

3 x MAX @ 9

E

Rocking Standing Calf Raise

20, 15, 10, 8 @ 6, 7, 8, 8

F

DB Seated Single Leg Calf Raise

25, 20, 15, 12, 10

Monday
Week 1 Day 2

A

Deadlift

10, 8, 6 @ 6, 7, 8

B

Bent Over Row

12, 10, 8, 6 @ 6, 7, 8, 8

C

Wide Grip Pull Ups

4 x 10

D

Seated Cable Row

12, 10, 10, 8, 8, 8, 8, 8

Tuesday
Week 1 Day 3

A

Back Squat

15, 10, 8, 8, 6 @ 7, 8, 8, 8, 8

B

Front Squat

10, 8, 8 @ 7, 8, 8

C

Leg Press

10, 8, 8 @ 8

D

Leg Extension

12, 10, 8, 8 @ 8

E

Lying Leg Curl

12, 10, 8, 8 @ 8

Thursday
Week 1 Day 5

A

Barbell Bicep Curl

12, 10, 8, 6 @ 8

B

Seated DB Curl

3 x 10 @ 8

C

Preacher Curl

3 x 10 @ 8

D

Standing Curl + Press

3 x 15

E

DB Tricep Extension

4 x 12 @ 8

F

Tricep Rope Pulldowns

12, 10, 8, 6 @ 8

G

DB Overhead Tricep Extension

3 x 12 @ 8

H

Rocking Standing Calf Raise

20, 15, 12, 10, 8 @ 8

I

DB Seated Single Leg Calf Raise

25, 20, 15, 12, 10

Friday
Week 1 Day 6

A

Shoulder Press

10, 8, 8, 6 @ 8

B

DB Lateral Raise

4 x 10 @ 8

C

Rear Delt Flyes

3 x 10 @ 8

D

DB Front Raise

3 x 10 @ 8

E

Barbell Upright Row

2 x 10 @ 9

F

Lying Rear Delt Raise

4 x 12 @ 7

G

Barbell Shrug

20, 15, 12, 10 @ 6, 7, 8, 8

H

DB Shrug

12, 10, 8 @ 8

Coach
coach-avatar Lee paterson

Former Professional athlete now with significant applied experience working with elite individuals and teams. Qualified to Masters degree level with a growth mindset to get the best out of your strength, power, and conditioning goals.

Swellin' Hell