Evolve
It’s you vs you! Stay Hard… it’s just pain, seek discomfort!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5–8 reps |
| 2 | Cable Seated Fly | 3 | 5–8 reps |
| 3 | Weighted Neutral Grip Pullups | 1 | 5–8 reps |
| 4 | T-Bar Row | 3 | 5–8 reps |
| Superset | |||
| 5A | Pullover (Dumbbell) | 3 | 5–8 reps |
| 5B | Y Raise (Dumbbell) | 2 | 5–8 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 5–8 reps |
| Superset | |||
| 7A | Overhead Tricep Extension (Cable) | 3 | 5–8 reps |
| 7B | Cable Cross Body Curls | 3 | 5–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 4–6 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 5–8 reps |
| 3 | Seated Hamstring Curl | 3 | 5–8 reps |
| 4 | Unilateral Leg Extensions | 3 | 5–8 reps |
| 5 | Calf Raises (Hack Machine) | 3 | 5–8 reps |
| 6 | Cable Rope Seated Crunches | 3 | 8–12 reps |
| 7 | Cable Rotations | 2 | 5–8 reps |
| Superset | |||
| 8A | Weighted Neck Flexions | 2 | 8–12 reps |
| 8B | Weighted Neck Extensions | 2 | 8–12 reps |
| 8C | DB Wrist Extensions | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Weighted Wide Grip Pullups | 3 | 5–8 reps |
| 2 | T-Bar Row | 1 | 5–8 reps |
| 3 | Shrug (Barbell) | 2 | 5–8 reps |
| 4 | Cable Unilateral High Row | 2 | 5–8 reps |
| Superset | |||
| 5A | Incline Curl (Dumbbell) | 3 | 5–8 reps |
| 5B | Pullover (Dumbbell) | 2 | 5–8 reps |
| Superset | |||
| 6A | Hammer Preacher Curl | 2 | 5–8 reps |
| 6B | Concentration Curl | 2 | 5–8 reps |
| 6C | DB Wrist Flexions | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5–8 reps |
| 2 | Cable Seated Fly | 1 | 5–8 reps |
| 3 | Overhead Press (Barbell) | 3 | 5–8 reps |
| 4 | Dip (Weighted) | 3 | 5–8 reps |
| Superset | |||
| 5A | Overhead Tricep Extension (Cable) | 3 | 5–8 reps |
| 5B | One Arm Lateral Raise (Cable) | 3 | 5–8 reps |
| Superset | |||
| 6A | Single Arm Tricep Extension (Cable) | 3 | 5–8 reps |
| 6B | Single Arm Rear Delt Fly (Cable) | 3 | 5–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–6 reps |
| 2 | Hack Squat | 3 | 5–8 reps |
| 3 | Calf Raises (Hack Machine) | 3 | 5–8 reps |
| 4 | Laying Hamstring Curl | 3 | 5–8 reps |
| 5 | Unilateral Leg Extensions | 3 | 5–8 reps |
| 6 | Weighted Hanging Leg Raises | 3 | 10–15 reps |
| Superset | |||
| 7A | Bulgarian Split Squat (Dumbbell) | 2 | 5–8 reps |
| 7B | DB Wrist Extensions | 2 | AMRAP |
| Superset | |||
| 8A | Weighted Neck Flexions | 2 | 8–12 reps |
| 8B | Weighted Neck Extensions | 2 | 8–12 reps |
| 8C | Weighted Neck Lat Flexions | 2 | 8–12 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Evolve is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 60 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.
Evolve is structured around 5 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Evolve 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
