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Evolution Mod

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Program Description

Strength / resistance

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 07:00
  • Last Edited
    Jun 18, 2025 11:21

Summary

Transform your fitness journey with the Evolution Mod program, a dynamic 6-week training plan designed for those ready to elevate their strength and conditioning. Committing just four days a week, you'll engage in a variety of exercises, including dumbbell and barbell movements, carefully structured to maximize muscle growth and improve endurance. This program emphasizes supersets to keep your heart rate up while effectively targeting multiple muscle groups. Get ready to push your limits and see tangible results as you evolve into a stronger, fitter version of yourself!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Lat Pulldown
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Bench Press (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Dumbbell Row
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
6
Pullover (Dumbbell)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Lat Pulldown
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Bench Press (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Dumbbell Row
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
6
Pullover (Dumbbell)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Lat Pulldown
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Bench Press (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Dumbbell Row
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Pec Fly (Dumbbell)
4
10 reps
RPE 6.5
6
Pullover (Dumbbell)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Lat Pulldown (Close Grip)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3A
Push Up
5
10 reps
RPE 6.5
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
5A
Dumbbell seated Row
4
10 reps
RPE 6.5
6A
Dumbbell Lying Facedown Swim And Row
4
10 reps
RPE 6.5
7
Plyo Push Up
4
10 reps
RPE 7
8A
Seated Row (Cable)
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Lat Pulldown (Close Grip)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3A
Push Up
5
10 reps
RPE 6.5
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
5A
Dumbbell seated Row
4
10 reps
RPE 6.5
6A
Dumbbell Lying Facedown Swim And Row
4
10 reps
RPE 6.5
7
Plyo Push Up
4
10 reps
RPE 7
8A
Seated Row (Cable)
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Lat Pulldown (Close Grip)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3A
Push Up
5
10 reps
RPE 6.5
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 6.5
5A
Dumbbell seated Row
4
10 reps
RPE 6.5
6A
Dumbbell Lying Facedown Swim And Row
4
10 reps
RPE 6.5
7
Plyo Push Up
4
10 reps
RPE 7
8A
Seated Row (Cable)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
2A
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
3
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Skull Crusher
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Goblet Squat
4
10 reps
RPE 6.5
6A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
2A
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
3
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Skull Crusher
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Goblet Squat
4
10 reps
RPE 6.5
6A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
2A
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7
RPE 6.5
3
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Skull Crusher
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Goblet Squat
4
10 reps
RPE 6.5
6A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Squat (Bodyweight)
5
10 reps
RPE 6
3A
Tricep Pushdown (Cable)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
5A
Tricep Kickback
4
12 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 8
7A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Squat (Bodyweight)
5
10 reps
RPE 6
3A
Tricep Pushdown (Cable)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
5A
Tricep Kickback
4
12 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 8
7A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Squat (Bodyweight)
5
10 reps
RPE 6
3A
Tricep Pushdown (Cable)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
5A
Tricep Kickback
4
12 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 8
7A
Overhead Extension (Dumbbell)
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Seated Dumbbell Curl
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Bicep Curl (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Clean (Barbell)
4
10 reps
RPE 6.5
6A
Hammer Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Seated Dumbbell Curl
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Bicep Curl (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Clean (Barbell)
4
10 reps
RPE 6.5
6A
Hammer Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
2A
Seated Dumbbell Curl
1
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
8 reps
16 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 7.5
RPE 6.5
3
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
4A
Bicep Curl (Barbell)
2
2
15 reps
12 reps
RPE 6
RPE 6.5
5
Clean (Barbell)
4
10 reps
RPE 6.5
6A
Hammer Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Alternating Dumbbell Curl
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4A
Front Raise
4
10 reps
RPE 6.5
5A
Hammer Curl
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
10 reps
RPE 8
7A
Pinwheel Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Alternating Dumbbell Curl
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4A
Front Raise
4
10 reps
RPE 6.5
5A
Hammer Curl
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
10 reps
RPE 8
7A
Pinwheel Curl
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2A
Alternating Dumbbell Curl
1
2
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4A
Front Raise
4
10 reps
RPE 6.5
5A
Hammer Curl
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
10 reps
RPE 8
7A
Pinwheel Curl
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
RPE 6.5
2A
Bent Over Row (Dumbbell)
4
12 reps
RPE 6.5
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Tricep Kickback
4
12 reps
RPE 6.5
5
Kettlebell Swing
4
15 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
RPE 6.5
2A
Bent Over Row (Dumbbell)
4
12 reps
RPE 6.5
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Tricep Kickback
4
12 reps
RPE 6.5
5
Kettlebell Swing
4
15 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
RPE 6.5
2A
Bent Over Row (Dumbbell)
4
12 reps
RPE 6.5
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Tricep Kickback
4
12 reps
RPE 6.5
5
Kettlebell Swing
4
15 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2A
Dumbbell Row
4
12 reps
RPE 7
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Overhead Extension (Dumbbell)
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2A
Dumbbell Row
4
12 reps
RPE 7
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Overhead Extension (Dumbbell)
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2A
Dumbbell Row
4
12 reps
RPE 7
3
Goblet Squat
4
12 reps
RPE 6.5
4A
Overhead Extension (Dumbbell)
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 6.5
6A
Bicep Curl (Barbell)
4
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7.5
@6.5
2A
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7.5
@6.5
3
Bench Press (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
4A
Dumbbell Row
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
5
Pec Fly (Dumbbell)
4 Sets
10 Reps
@6.5
6
Pullover (Dumbbell)
4 Sets
10 Reps
@6.5
Day 2
1
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7
@6.5
2A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7
@6.5
3
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
4A
Skull Crusher
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
5
Goblet Squat
4 Sets
10 Reps
@6.5
6A
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7.5
@6.5
2A
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
8 Reps
16 Reps
@6
@6
@6.5
@7
@8
@7.5
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
4A
Bicep Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@6.5
5
Clean (Barbell)
4 Sets
10 Reps
@6.5
6A
Hammer Curl
4 Sets
10 Reps
@6.5
Day 4
1
Push Up
4 Sets
25 Reps
@6.5
2A
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@6.5
3
Goblet Squat
4 Sets
12 Reps
@6.5
4A
Tricep Kickback
4 Sets
12 Reps
@6.5
5
Kettlebell Swing
4 Sets
15 Reps
@6.5
6A
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5