Intermediate–AdvancedFree

Evolution 2.0

Jacob B.· Jun 2024

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

Body Building program based on Ravage by GVS's training principles.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

12.5%

Triceps

12.4%

Upper Back

10.9%

Biceps

10.8%

Middle Delts

7.9%

Lats

7.7%

Chest

7.5%

Abs

7.1%

Hamstrings

5.4%

Glutes

4.9%

Quadriceps

4.2%

Forearms

3.4%

Rear Delts

Lower Back

1.9%

Adductors

0.8%

Calves

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
1A	Incline Bench Press (Smith Machine)	4	10–12 reps	@9.5
1B	Chest Supported Row (Dumbbell)	4	15–20 reps	@10
1C	Bicep Curl (Dumbbell)	4	12–15 reps	@10
Superset
2A	Bench Press (Dumbbell)	4	12–15 reps	@10
2B	Ab Wheel	4	1 min	@10
Superset
3A	Deficit Push Up	4	AMRAP	—
3B	Cable Crunch (Standing)	4	0 reps	—
Superset
4A	Lateral Raise (Cable)	4	15–20 reps	@10
4B	Wide Grip Lat Pulldown	4	12–15 reps	@10
Superset
5A	Pull-Up (Bodyweight)	5	AMRAP	—
5B	Cable Fly (High To Low)	5	15–20 reps	@10
Superset
6A	Bicep Curl (Cable)	5	12–15 reps	@10
6B	Dip (Bodyweight)	5	AMRAP	@10
Superset
7A	Overhead Tricep Extension (Cable)	4	15–20 reps	@10
7B	Upright Row (Dumbbell)	4	15–20 reps	@10
8	Hanging Leg Raise	4	AMRAP	—

#	Exercise	Sets	Reps	Intensity
Superset
1A	Standing Shoulder Press (Dumbbell)	1	8–10 reps	@10
		4	12–15 reps	@10
1B	Squat (Smith Machine)	1	5–10 reps	@7–8
		4	10–15 reps	@7–8
Superset
2A	Good Morning	4	10–15 reps	@10
2B	Bicep Curl (Dumbbell)	4	12–15 reps	@10
Superset
3A	Romanian Deadlift (Dumbbell)	3	12–15 reps	@10
3B	Incline Curl (Dumbbell)	4	15–20 reps	@10
Superset
4A	Cable Crunch (Standing)	4	25–30 reps	@10
4B	Lateral Raise (Dumbbell)	4	12–15 reps	@10
5	Hip Thrust Machine	5	25–30 reps	@10
6	Glute Kickback	4	AMRAP	@10
Superset
7A	Leg Extension	4	12–15 reps	@10
7B	Lying Leg Curl	4	15–20 reps	—
Superset
8A	Pendulum Squat	4	20 reps	@9
8B	Ab Wheel	4	1 min	—
Superset
9A	Standing Calf Raise	3	AMRAP	@10
9B	Upright Row (Barbell)	4	12–15 reps	@10
10	Abs Crunch (Machine)	4	30 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Close Grip Bench Press (Smith Machine)	4	8–10 reps	@10
1B	Lat Pulldown (Close Grip)	4	8–12 reps	@10
Superset
2A	Smith Reverse Grip Bench	4	12–15 reps	@8–9
2B	Wide Grip Lat Pulldown	4	12–15 reps	@10
Superset
3A	Push-Up On Calisthenics Bars	3	AMRAP	@10
3B	Cable Crunch (Standing)	4	25–30 reps	@10
Superset
4A	Cable Fly (High To Low)	4	12–15 reps	@10
4B	Chest Supported Row (Machine)	4	12–15 reps	@10
Superset
5A	Pullover (Dumbbell)	4	15–20 reps	@10
5B	Overhead Tricep Extension (Cable)	4	15–20 reps	@10
Superset
6A	Bicep Curl (Cable)	5	12–15 reps	@10
6B	Dip (Bodyweight)	5	AMRAP	@10
Superset
7A	Cable Fly Low To High	5	12–15 reps	@10
7B	Pull-Up (Bodyweight)	5	AMRAP	@10
8	Abs Crunch (Machine)	1	25–30 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Overhead Press (Dumbbell)	4	6–10 reps	@10
1B	Reverse Bicep Curl (Dumbbell)	5	12–15 reps	@10
Superset
2A	Close Grip Bench Press (Smith Machine)	4	15–20 reps	@10
2B	Ab Wheel	4	0.5 min	—
Superset
3A	Pull-Up (Bodyweight)	5	AMRAP	@10
3B	Cable Fly Low To High	5	12–15 reps	@10
Superset
4A	Overhead Tricep Extension (Cable)	4	12–15 reps	—
4B	Hammer Curls (Seated)	4	15–20 reps	@10
Superset
5A	Tricep Pushdown (Cable)	4	15–20 reps	—
5B	Upright Row (Dumbbell)	4	12–15 reps	@10
Superset
6A	Pullover (Dumbbell)	5	15–20 reps	@10
6B	Spider Curl	5	12–15 reps	@10
7	Cable Crunch (Standing)	5	25–30 reps	@10
Superset
8A	Lateral Raise (Cable)	4	12–15 reps	@10
8B	Dip (Bodyweight)	4	AMRAP	@10
Superset
9A	Y Raise	4	12–15 reps	@10
9B	Hanging Leg Raise	4	AMRAP	@10
10	Decline Crunch (Weighted)	4	20–25 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Standing Shoulder Press (Dumbbell)	1	8–10 reps	@10
		4	12–15 reps	@10
1B	Squat (Smith Machine)	1	5–10 reps	@7–8
		4	10–15 reps	@7–8
Superset
2A	Good Morning	4	10–15 reps	@10
2B	Bicep Curl (Dumbbell)	4	12–15 reps	@10
Superset
3A	Romanian Deadlift (Dumbbell)	3	12–15 reps	@10
3B	Incline Curl (Dumbbell)	4	15–20 reps	@10
Superset
4A	Cable Crunch (Standing)	4	25–30 reps	@10
4B	Lateral Raise (Dumbbell)	4	12–15 reps	@10
5	Hip Thrust Machine	5	25–30 reps	@10
Superset
6A	Standing Calf Raise	4	25–30 reps	@10
6B	Upright Row (Barbell)	4	12–15 reps	@10
7	Glute Kickback	4	AMRAP	@10
Superset
8A	Leg Extension	4	12–15 reps	@10
8B	Lying Leg Curl	4	15–20 reps	—
Superset
9A	Pendulum Squat	4	20 reps	@9
9B	Ab Wheel	4	1 min	—
10	Abs Crunch (Machine)	4	30 reps	@10

#	Exercise	Sets	Reps	Intensity
Superset
1A	Incline Bench Press (Smith Machine)	4	10–12 reps	@8–9
1B	Lat Pulldown (Neutral Grip)	4	10–15 reps	@10
Superset
2A	Bent Over Row (Dumbbell)	4	15–20 reps	@9–10
2B	Bench Press (Dumbbell)	4	8–12 reps	@8–9
2C	Bicep Curl (Dumbbell)	4	12–15 reps	@10
Superset
3A	Shoulder Press (Machine)	5	12–15 reps	@10
3B	Cable Crunch (Standing)	5	AMRAP	@10
Superset
4A	Cable Fly (High To Low)	5	12–15 reps	@10
4B	Seated Wide-Grip Row (Cable)	1	12–15 reps	—
		4	12–15 reps	@10
Superset
5A	Bicep Curl (Cable)	5	12–15 reps	@10
5B	Tricep Rope Push Down (Cable)	5	15–20 reps	@10
Superset
6A	Pull-Up (Bodyweight)	5	AMRAP	—
6B	Dip (Bodyweight)	5	AMRAP	@10
7	Pullover (Dumbbell)	4	12–15 reps	—
8	Shrug (Dumbbell)	4	0 reps	—

#	Exercise	Sets	Reps	Intensity
Superset
1A	Incline Bench Press (Dumbbell)	5	12–15 reps	@10
1B	Squat (Smith Machine)	1	8–10 reps	@10
		4	12–15 reps	@10
1C	Spider Curl	5	12–15 reps	@10
Superset
2A	Overhead Press (Dumbbell)	1	6–10 reps	@10
		4	12–15 reps	@10
2B	Reverse Bicep Curl (Dumbbell)	4	12–15 reps	@10
Superset
3A	Good Morning	5	12–15 reps	@10
3B	Incline Row dumbell	5	12–15 reps	@10
3C	Ab Wheel	5	20 reps	—
Superset
4A	Pullover (Dumbbell)	4	8–12 reps	@10
4B	Overhead Tricep Extension (Cable)	4	12–15 reps	—
4C	Hammer Curls (Seated)	4	15–20 reps	@10
Superset
5A	Cable Crunch (Standing)	4	25–30 reps	—
6	Cable Fly Low To High	4	12–15 reps	—
Superset
7A	Upright Row (Dumbbell)	4	12–15 reps	@10
7B	Tricep Pushdown (Cable)	4	15–20 reps	—
Superset
8A	Cable Crunch (Standing)	4	25–30 reps	@10
8B	Lateral Raise (Dumbbell)	4	12–15 reps	@10
Superset
9A	Y Raise	4	12–15 reps	@10
9B	Dip (Bodyweight)	4	AMRAP	—
Superset
10A	Cable Curl (Behind The Back)	4	15–20 reps	@10
10B	Hanging Leg Raise	4	AMRAP	—

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Evolution 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Evolution 2.0 is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Evolution 2.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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