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Evolution Mod
by
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
May 09, 2024 03:15
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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
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
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
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Lat Pulldown (Close Grip)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
3A
Push Up
5 Sets
10 Reps
@6.5
4
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@6.5
5A
Dumbbell seated Row
4 Sets
10 Reps
@6.5
6A
Dumbbell Lying Facedown Swim And Row
4 Sets
10 Reps
@6.5
7
Plyo Push Up
4 Sets
10 Reps
@7
8A
Seated Row (Cable)
4 Sets
12 Reps
@6.5
Day 2
1
Reverse Lunge (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Squat (Bodyweight)
5 Sets
10 Reps
@6
3A
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
4
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
5A
Tricep Kickback
4 Sets
12 Reps
@6.5
6
Standing Calf Raise
4 Sets
10 Reps
@8
7A
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Alternating Dumbbell Curl
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5
4A
Front Raise
4 Sets
10 Reps
@6.5
5A
Hammer Curl
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
10 Reps
@8
7A
Pinwheel Curl
4 Sets
10 Reps
@6.5
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
@7
2A
Dumbbell Row
4 Sets
12 Reps
@7
3
Goblet Squat
4 Sets
12 Reps
@6.5
4A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
@7
5
Kettlebell Swing
4 Sets
12 Reps
@6.5
6A
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Lat Pulldown (Close Grip)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
3A
Push Up
5 Sets
10 Reps
@6.5
4
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@6.5
5A
Dumbbell seated Row
4 Sets
10 Reps
@6.5
6A
Dumbbell Lying Facedown Swim And Row
4 Sets
10 Reps
@6.5
7
Plyo Push Up
4 Sets
10 Reps
@7
8A
Seated Row (Cable)
4 Sets
12 Reps
@6.5
Day 2
1
Reverse Lunge (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Squat (Bodyweight)
5 Sets
10 Reps
@6
3A
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
4
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
5A
Tricep Kickback
4 Sets
12 Reps
@6.5
6
Standing Calf Raise
4 Sets
10 Reps
@8
7A
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Alternating Dumbbell Curl
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5
4A
Front Raise
4 Sets
10 Reps
@6.5
5A
Hammer Curl
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
10 Reps
@8
7A
Pinwheel Curl
4 Sets
10 Reps
@6.5
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
@7
2A
Dumbbell Row
4 Sets
12 Reps
@7
3
Goblet Squat
4 Sets
12 Reps
@6.5
4A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
@7
5
Kettlebell Swing
4 Sets
12 Reps
@6.5
6A
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Lat Pulldown (Close Grip)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
3A
Push Up
5 Sets
10 Reps
@6.5
4
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@6.5
5A
Dumbbell seated Row
4 Sets
10 Reps
@6.5
6A
Dumbbell Lying Facedown Swim And Row
4 Sets
10 Reps
@6.5
7
Plyo Push Up
4 Sets
10 Reps
@7
8A
Seated Row (Cable)
4 Sets
12 Reps
@6.5
Day 2
1
Reverse Lunge (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Squat (Bodyweight)
5 Sets
10 Reps
@6
3A
Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
4
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
5A
Tricep Kickback
4 Sets
12 Reps
@6.5
6
Standing Calf Raise
4 Sets
10 Reps
@8
7A
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Overhead Press (Dumbbell)
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
2A
Alternating Dumbbell Curl
1 Set
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5
4A
Front Raise
4 Sets
10 Reps
@6.5
5A
Hammer Curl
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
10 Reps
@8
7A
Pinwheel Curl
4 Sets
10 Reps
@6.5
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
@7
2A
Dumbbell Row
4 Sets
12 Reps
@7
3
Goblet Squat
4 Sets
12 Reps
@6.5
4A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
@7
5
Kettlebell Swing
4 Sets
12 Reps
@6.5
6A
Bicep Curl (Barbell)
4 Sets
10 Reps
@7