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Evans Mayhem

by Oihanu Faara
1 athletes joined

Program Description

Novice - Beginner Friendly program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2024 08:54
  • Last Edited
    Jun 18, 2025 09:00

Summary

**Evans Mayhem** is an intense 8-week workout program designed to challenge your strength and endurance with three training days each week. This program features a mix of supersets targeting major muscle groups, ensuring you maximize your gains in minimal time. With a focus on compound movements and bodyweight exercises, you'll build muscle while enhancing your overall fitness. Get ready to push your limits and transform your physique with every session!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.5%
Triceps
13.5%
Abs
12.8%
Front Delts
11.8%
Biceps
10.5%
Hamstrings
6.8%
Lower Back
5.4%
Forearms
5.1%
Middle Delts
5.1%
Upper Back
5.1%
Lats
4.1%
Glutes
4.1%
Quadriceps
1.4%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell, Paused)
3
10-12 reps
RPE 8
1B
Push Up
3
AMRAP
RPE 8
2A
Weighted Sit Ups
3
15-20 reps
RPE 8
2B
Tibialis Raise
3
AMRAP
RPE 10
3A
Single Leg Romanian Deadlift
4
10-12 reps
RPE 8
3B
Single Leg Calf Raise
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 9.5
1B
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 8
2A
Dips Between Chairs
2
5-10 reps
RPE 8.5
2B
Bicep Curl (Barbell)
2
10-12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
3B
Sit Up
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
2A
Snatch Grip Romanian Deadlift
3
10-12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 8
3A
Tibialis Raise
3
AMRAP
RPE 8
3B
Single Leg Calf Raise
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 2
1A
Bench Press (Barbell)
2 Sets
10-12 Reps
@9.5
1B
Reverse Wrist Curl (Barbell)
2 Sets
10-12 Reps
@8
2A
Dips Between Chairs
2 Sets
5-10 Reps
@8.5
2B
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@8.5
3A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
3B
Sit Up
3 Sets
12-15 Reps
@8
Day 3
1A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
1B
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
2A
Snatch Grip Romanian Deadlift
3 Sets
10-12 Reps
@8
2B
Push Up
3 Sets
AMRAP
@8
3A
Tibialis Raise
3 Sets
AMRAP
@8
3B
Single Leg Calf Raise
3 Sets
AMRAP
@8
Day 1
1A
Bent Over Row (Barbell, Paused)
3 Sets
10-12 Reps
@8
1B
Push Up
3 Sets
AMRAP
@8
2A
Weighted Sit Ups
3 Sets
15-20 Reps
@8
2B
Tibialis Raise
3 Sets
AMRAP
@10
3A
Single Leg Romanian Deadlift
4 Sets
10-12 Reps
@8
3B
Single Leg Calf Raise
4 Sets
AMRAP
@8