EVOLVE | Mass
The Evolve Performance
Bodybuilding, First RespondersBUILT FOR SIZE. BUILT FOR FAST
Plenty of programs will make you bigger but most of them will make you stiff, slow, and done after one game of pickup.
Evolve | Mass is all in one hypertrophy for people who want visible muscle in the shoulders, back, arms and legs, and still want to jump, throw, and move like an athlete. Every muscle gets hit 2-3 times per week. Methods rotate every month, so growth doesn't stop.
WHAT YOU'LL BUILD
-Size that shows: we'll perform everything under the sun to attack muscle building
- Be able to move; be that much more dangerous
- Strength you can brag about
- An athletic motor
- False impressions: Jacked AND under the hood is a athletic output that finishes any job.
WHO IT'S FOR This is for you if:
- You want visible size & real strength
- You want to look the part without losing your power
- You want bodybuilding results with an athletic edge
This isn't for you if:
- You're training for a sport (That's Evolve | Field Athlete)
- You can only train 3 days a week (That's Evolve | Efficient)
A
Stationary Bike
1 x 3:00
B1
Glute Bridge
2 x 10
B2
Dead Bug
2 x 10
B3
Banded Anterior hip mobilization
2 x 20
C
Low Box Jumps
3 x 3
D1
Jump Shrug
4 x 3
D2
Box Jump
4 x 3
E
DB Goblet Squat
3 x 8
F
Trap Bar Deadlift
3 x 6
G1
DB Walking Lunge
3 x 12
G2
Lying Leg Curl
3 x 12
H1
Calf Raise
3 x 15
H2
Tib Raise
3 x 15
A
Rowing
1 x 500
B1
Band Pull-Apart
2 x 10
B2
Prone Swimmers
2 x 8
B3
Ring Rows
2 x 10
C
Supine Med Ball Chest Pass
3 x 5
D
Incline DB Bench Press
4 x 8
E1
Dips
3 x 10
E2
DB Lateral Raise
3 x 15
F1
DB Fly
3 x 12
F2
DB Floor Press
3 x 12
G
Ab Wheel
3 x 8
A
Modality of Choice
1 x 5:00
B1
Glute Bridge Hamstring Walkout
2 x 1
B2
Calf Raise
2 x 10
B3
Hip circles
2 x 5
C
Assault Bike
3 x 10
D
Assault Bike
6 x 20
E1
Lateral/Medial Hops Extensive
3 x 8
E2
DBL Pogo Hop
3 x 10
F1
DB Shrug
2 x 25
F2
Side Plank on Elbows
2 x 30
Optional: Zone 2
G
Bike, zone 2 (full sentences possible, about 60–70% of max heart rate) Prescription: 25 min Cues: - Even pacing: the last effort should match the first - Zone 2 means you can still talk in full sentences Conversational pace. Nose-breathing if you can.
A
Rowerg or Skierg
1 x 3:00
B1
Alternating Supermans
2 x 10
B2
1/2 kneel T-Spine Rotation
2 x 10
B3
BB RDL
2 x 10
C
BB RDL
4 x 5
D
Weighted Chin Ups
4 x 6
E1
Chest-Supported DB Row
4 x 10
E2
Bent Over Rear Delt Fly
3 x 15
F1
Alternating DB Hammer Curl
4 x 12
F2
Banded Bicep Curl
4 x 12
G
KB/DB Farmer Carry
3 x 40
A
EZ Walk to Jog
1 x 3:00
B1
Prone Scorpion
2 x 5
B2
Dowel Pass-Throughs
2 x 10
B3
Air Squat
2 x 10
C1
3 KB Swings + 3 Med Ball Slams
3 x 1
C2
High Pogos Over Hurdles
3 x 5
D
Front Squat
3 x 6
E1
Back Extension
3 x 10
E2
DB Bench Press
3 x 10
E3
Lat Pulldown
3 x 10
F1
Seated Lateral Raise
2 x 15
F2
Reverse Barbell Curl
2 x 15
G
Goblet Carry
1 x 40
Jordan Socholotiuk
8 years in High Performance Sport. NSCA CSCS. CSCA CSCP. Masters of in Adult Education (Coaching Dynamics) and BA in Human Kinetics from StFX
When you join a team you’re getting more than programming, you’re joining an online community.
EVOLVE | Mass
EVOLVE | Mass
EVOLVE | Mass
