Evolution - Strength / Power / Conditioning
BodybuildingYour 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.
Features1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
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.
