BLAST - Evolution [PDF]

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BLAST | evolution. By: Ryan Hughes All Rights reserved. No part of this publication may be reproduced, stored in retrieval system, copied in any form or by any means, electronic, mechanical, photocopying, recording or otherwise transmitted without written permission from the publisher. You must not circulate this eBook in any format. Find out more about the author and upcoming works online at www.hughesfit.com. Thank you for your purchase and enjoy the program! *Always consult a healthcare professional before beginning any new diet or training regimen. A licensed nutritionist or healthcare professional did not construct this product. By using the program outlined in this eBook, you are doing so at your own risk and the author shall not be held accountable for any health related or non-health related issues.

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BLAST TRAINING SYSTEM New to BLAST? READ BELOW! This system is built upon the concepts of strength/hypertrophic training, volume training and muscle confusion. Here are the basic principles of my Blast Training System; I like to call these the "Boom, Burn & Blast." These three aspects make up the workouts. They can be included in a variety of different styles, exercises and times throughout the workouts. Let’s take a look... "Boom" - This is basically the strength aspect of the workout. Each workout will contain at least one exercise where you will be trying to challenge yourself with resistance or weight, to elicit the breakdown of muscle tissue. "Burn" - The burn is the endurance stage where volume training is incorporated. It is immensely important to provide as much blood to the targeted muscle group as possible. However, sometimes it just doesn't happen when lifting in lower rep ranges. Therefore, this phase is included in each workout to ensure this is achieved. Those of you who’ve done one of my workouts in the past…you know I LOVE volume! "Blast" - This is my favorite portion. This is an all out, high-intensity set, exercise or period of time during the workout. Some of you have seen these aspects in the blast routines posted on my blog and have given great feedback on them. This incorporates an abnormal training style to shock the targeted muscle group – typically in the form of supersets, dropsets, sets to failure or monster 100 rep sets. When you’re done a workout from my Blast Training System, your body will not know what hit it. I basically took all of my favorite aspects of training and figured out a way to put them all together in an unorthodox, yet effective training style. Each workout will include a "Boom, Burn & Blast" element, however the order and way in which they are included will change. This just adds to the challenge and the confusion. The best part is, this training style can be incorporated into virtually any scenario.

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Blast: evolution Now that you have a basic understanding of how Blast Training works (those of you who haven’t used a BTS program before), we can move on to the program at hand…BLAST: EVOLUTION. It’s been a few years since my last release and a lot has changed, however; the principles I have preached from day one have not. I still love to train and love to train hard, incorporating all of the aforementioned training styles with one minor addition…EFFICIENCY! There is a lot of new data that supports more frequent training of individual muscle groups, as opposed to training each just once per week (traditionally what I have done.) Additionally, there is a desire to “get in and get out” of the gym. Over the past few years, the evolution of fitness has brought on a TON of new workout/training options with one thing in common…get in, exert maximum effort for 45-60 minutes and get out. Personally over the years, I have evolved, my training has evolved and fitness has evolved. Thus, I give you a push/pull program unlike anything you have ever seen. We will be training muscle groups harder, more frequently and best of all more EFFICIENTLY than ever before. The goal of this program is complete body recomposition. Expect to add lean muscle tissue, increase strength and reduce body fat. I have put together a number of different macronutrient profiles based on specific goals to tailor the program even further. Overall, I think you will be stoked with the results upon completing this program and can’t wait for you to jump in and get started. The evolution begins now.

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Evolve This program is going to be setup a little differently than all previous Blast Training System programs. Instead of focusing on just gaining size or losing body fat, I have put the keys in your hands. I believe this program can effectively do both and wanted to leave it up to you to decide which direction you wanted to go.

HOW IT WORKS: Step 1 – Select the macronutrient profile that fits your goal. In the diet section of this program, you will find a selection of macronutrient profiles based on different goals. Find the one that best matches where you want to go and use that to start. Remember, you can always switch profiles along the way based on how you are responding. Step 2 – Review the supplementation regimen provided and make sure you have the recommended products for the duration of the program. Obviously your supplementation choices are up to you, but the program is designed around the recommended supplements. Step 3 – Proceed to Day 1 of the program. In each day’s outline you will find your workout(s) for the day. Some days have additional work, so be sure to review each day’s outline completely and make sure you adjust your schedule accordingly. Overall, workouts should last roughly 1 hour.

ALTERNATE WAYS TO ATTACK THIS PROGRAM… 1) Follow exactly as outlined – for the die hard. 2) 4 days per week during BLAST Weeks. For this option, you would hit the Push, Pull, Shoulders/Abs/HIIT & Leg workouts in a week and rest 3 days per week during these weeks. FOUNDATION and EVOLVE Weeks remain intact – Best of both worlds. 3) 4 days per week w/ no FOUNDATION or EVOLVE Weeks – You want results, but gym time is extremely tough to come by.

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Evolution DIET Diet and nutrition is unlike training in that, no one diet works for everyone. Every person, YOU included, has his or her own specific Lean Body Mass, Basal Metabolic Rate, Total Caloric Expenditure, Activity Factors, etc. These individual fitness variables differ from one person to the next. With that being said, I am committed to putting out a quality product and giving each of you RESULTS, period. Although I can’t create a custom diet for everyone purchasing this eBook, I am providing you with a selection of macronutrient profiles and a sample diet to help you reach your goals. I have included a suggested caloric total and macro nutrient breakdown to follow for the duration of the program for each body type. I would suggest using the MyFitnessPal app to track your intake and macronutrient breakdown. This will allow you to incorporate a more flexible dieting approach and eat more of the foods you love, while still getting the results you desire. Remember, diet is KEY to the overall success of any program. If you are not eating in line with your goal, you will not succeed. It is always best to follow a diet designed specifically for yourself based on your specific variables. If you do not know how to put something like this together or you are inexperienced in flexible dieting, I can help. I have recently reduced the prices on ALL training and coaching packages, available at www.hughesfit.com. In addition, I am giving all EVOLUTION Users an additional 20% OFF! Hopefully this should help out any of you who want to take the diet one step further and need custom programs made. Simply use the promo code below at checkout to apply the discount!

GET 20% OFF ANY TRAINING/COACHING PACKAGE AT HUGHESFIT.COM

PROMO CODE – “EVOLUTION”

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MACRONUTRIENT PROFILES The following macronutrient profiles are included to help tailor the nutritional portion of the program to YOU, as much as possible. Obviously, it’s impossible to provide the perfect nutritional regimen for everyone purchasing this program, but these profiles should definitely help! Simply select the profile that best matches your goal and use the profile for two full weeks. If you feel you are not achieve maximum results, adjust the calories accordingly (leave macronutrient ratios the same.) Reduce Body Fat (Conservative) Suggested Caloric Intake – 2,500 calories Suggested Macronutrient Breakdown: Protein = 250g – 40% of total calories Fat = 97g – 35% of total calories Carbs = 156g – 25% of total calories Reduce Body Fat (Textbook) Suggested Caloric Intake – 2,400 calories Suggested Macronutrient Breakdown: Protein = 240g – 40% of total calories Fat = 93g – 35% of total calories Carbs = 150g – 25% of total calories Reduce Body Fat (Aggressive) Suggested Caloric Intake – 2,300 calories Suggested Macronutrient Breakdown: Protein = 230g – 40% of total calories Fat = 89g – 35% of total calories Carbs = 144g – 25% of total calories Recomposition (Conservative) Suggested Caloric Intake – 2,700 calories Suggested Macronutrient Breakdown: Protein = 236g – 35% of total calories Fat = 90g – 30% of total calories Carbs = 236g – 35% of total calories Recomposition (Textbook) Suggested Caloric Intake – 2,850 calories Suggested Macronutrient Breakdown: Protein = 249g – 35% of total calories Fat = 95g – 30% of total calories Carbs = 249g – 35% of total calories

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Recomposition (Aggressive) Suggested Caloric Intake – 3,000 calories Suggested Macronutrient Breakdown: Protein = 262g – 35% of total calories Fat = 100g – 30% of total calories Carbs = 262g – 35% of total calories Gain Muscle (Conservative) Suggested Caloric Intake – 3,200 calories Suggested Macronutrient Breakdown: Protein = 240g – 30% of total calories Fat = 107g – 30% of total calories Carbs = 320g – 40% of total calories Gain Muscle (Textbook) Suggested Caloric Intake – 3,400 calories Suggested Macronutrient Breakdown: Protein = 255g – 30% of total calories Fat = 114g – 30% of total calories Carbs = 340g – 40% of total calories Gain Muscle (Aggressive) Suggested Caloric Intake – 3,600 calories Suggested Macronutrient Breakdown: Protein = 270g – 30% of total calories Fat = 120g – 30% of total calories Carbs = 359g – 40% of total calories

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SAMPLE DIET Now, I will show you how to take your macronutrient profile and build a diet. This is a sample layout for distributing your macronutrients for the day. This sample is based on the Recomposition (Textbook) macronutrient profile. Recomposition (Textbook) Suggested Caloric Intake – 2,850 calories Suggested Macronutrient Breakdown: Protein = 249g – 35% of total calories Fat = 95g – 30% of total calories Carbs = 249g – 35% of total calories Meal 1: Target Macros – 50g Protein / 60g Carbs / 10g Fat Post-Workout Meal 2: Snack

Target Macros – 50g Protein / 60g Carbs / 10g Fat

Meal 3: Lunch

Target Macros – 25g Protein / 40g Carbs / 15g Fat

Meal 4: Snack

Target Macros – 50g Protein / 40g Carbs / 20g Fat

Meal 5: Dinner

Target Macros – 50g Protein / 30g Carbs / 20g Fat

Meal 6: Snack

Target Macros – 24g Protein / 19g Carbs / 20g Fat

Totals:

249g Protein / 249g Carbs / 95g Fat

*The number one focus is hitting the macronutrient totals each day. You can do this like the sample diet above or you can build your own, but again, the primary focus is hitting the suggested macronutrient totals. **This is a sample diet and may need to be adjusted based on your body and fitness goals. ***You may enjoy one (1) cheat meal per week. ****Sample diet assumes a fasted morning training session (suggested)

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FOOD SELECTIONS *Here is a list of healthy food choices. These are simply some examples to help you make smart substitutions within your every day regimen. You can also use a more flexible dieting regimen, so long as you stick to the prescribed macros in the sample diet. Again, if you are inexperienced with the flexible dieting approach, I would recommend sticking to healthier options or working with me one on one to help maximize your results from the program. Protein Sources: Turkey Beef / Steak Fish Chicken Eggs Protein Shakes Cottage Cheese Greek Yogurt Carbohydrate Sources: Brown Rice Jasmine Rice Oats/Oatmeal Quinoa Sweet Potato/Yam White/Red Potato Ezekiel Bread Rice Cakes Vegetables Fat Sources: Almonds, Cashews, Peanuts, Walnuts Natural Peanut/Almond Butters Egg Yolks Olive Oil Coconut Oil Macadamia Oil Fish Oils (Supplemental or actual fish) Flaxseed/Flaxseed Oil Avocado *Additional fats may come as a by-product of protein sources.

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EVOLUTION DIET FAQS Q: Which profile is right for me? A: Step one is to define your goal. Once a goal is defined, you can select how aggressively you want to pursue that goal. As a rule of thumb, I suggest starting with the “textbook” option and adjusting from there. Q: How should I distribute my calories throughout the day? A: The sample diet shows my recommendation for caloric distribution. However, flexible dieting allows us to eat as little or as often as we would like, as long as all macronutrient totals are met at days end. Therefore, it is up to you and your schedule with regards to meal frequency and timing. Your one and only goal is to meet the prescribed totals every day. Q: Do I have to stick to the food options outlined in this program? A: No. Food choices are completely up to you, however you should track everything you consume. I suggest doing so by using the MyFitnessPal App and inputting your food data after each meal. Remember, healthier food choices will typically allow you to eat more overall food throughout the day. Poor food choices are much more calorically dense and will fill a large portion of your macronutrient totals. Make your food choices wisely. Flexible dieting is not meant to allow you to eat junk all day long. It is meant to allow you to have the freedom to enjoy some different foods here and there. Adding in some foods you crave will help you stay on track long-term, but eating junk all day long will eventually lead you to fall off track. Q: Should I adjust calories during the program? A: This is entirely based on your results. My suggestion is to select the “textbook” option under your targeted goal and stick with that profile for two full weeks. After that period, I would go up or down based on how you are responding.

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EVOLUTION SUPPLEMENTATION Supplementation is the facet of any regimen that brings everything together. When your diet and training are on point, proper supplementation can help really take you to the next level! However, with so many brands, products and choices, it’s very easy to become overwhelmed with what to use and what is actually necessary. Just like nutrition, supplementation and results from supplementation are specific to the individual. However, I am providing you with a list of supplements I find beneficial, as well as a sample supplementation regimen to go along with the EVOLUTION program. The brands, products and choices are always up to you; these are just my personal recommendations. Recommended Supplements: - Whey Protein - BCAA’s - Creatine - Pre-Workout - Multi-Vitamin - Vitamin C

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Sample Supplementation Regimen Products: GHOST Whey GHOST Amino GHOST Size GHOST Legend Multi-Vitamin of your choice Vitamin C How To Use: Whey:

2 scoops Post Workout in sample diet 2 scoops as a Snack in sample diet

Amino:

1 scoop During Workouts

Size:

1 serving w/ Legend Pre-Workout or w/ Whey Post-Workout

Legend:

1-2 servings 30 Minutes Before Workouts

Multi-Vitamin:

As Directed

Vitamin C:

1,000mg w/ Post-Workout, Lunch & Dinner

*Again, brand and product choices are completely up to you. This is my personal recommendation.

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EVOLUTION WORKOUTS In this program, you will of course be utilizing the Blast Training System. This eBook will provide you with 12 weeks of workouts to test you both physically and mentally! We have already outlined the premise behind these workouts, but here are some key factors to keep in mind while using this program: •

Blast Training is not light-weight/high-reps; rather it is pushing yourself in both weight AND volume (unless otherwise noted). Ask yourself, if I were standing next to you, would you be using the same weight as you’re currently holding? Didn’t think so…

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You are to give each and every workout your absolute all. The only thing standing in the way or you and your goal physique is your work ethic. If you commit to completely busting your ass and giving every single workout in this program 110% effort, I guarantee you will be blown away by the results.

Understanding Key Terms • • • • •

Drop Set – weight training set in which the weight is decreased in each subsequent set in a group of sets. Superset – a combination of two exercises performed right after one another with no rest in between them. Triset – a combination of three exercises performed right after one another with no rest in between them. Circuit – multiple exercises performed in rapid succession, typically during a cardio/HIIT workout. Blast Set – a massive set containing anywhere from 50 to 150 total reps. Perform this “Blast Set” with as many pauses as needed to reach the total rep goal. Make sure to select a difficult weight over a lighter weight. Challenge yourself!

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DAY 1: PUSH blast “REINVENTED” 1a. Decline Cable Flyes: 25, 20, 15, 12 Increasing weight w/ each set. ---triset--1b. Rope Triceps Pushdowns: 25, 20, 15, 12 Increasing weight w/ each set. ---triset--1c. Rope Overhead Triceps Extensions: 25, 20, 15, 12 Increasing weight w/ each set. 2a. Incline Barbell Bench Press: 12, 10, 8, 20 Increasing weight w/ each set until final set. Final set, strip weight to starting weight and get 20 (pause if needed during set.) ---superset--2b. Single-Arm Overhead Dumbbell Triceps Extensions: 10, 10, 10, 10 (per side) Increasing weight w/ each set. 3a. Dumbbell Bench Press: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Dumbbell Flyes: 10, 10, 10, 10 Moderate weight, focus on stretch and squeeze. ---triset--3c. Dumbbell Svend Press: 10, 10, 10, 10 Using same weight as the flyes, go directly into the svend press. 4a. Dumbbell Skull Crushers: 20, 15, 12, 10 Increasing weight w/ each set. ---triset--4b. Dips: 10, 20, 30, 40 Each round, increase the quantity. ---triset--4c. Push-Ups: 10, 20, 30, 40 Each round, increase the quantity.

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DAY 2: PULL blast “INSTANT CLASSIC” 1a. Wide-Grip Lat Pulldowns: 20, 15, 12, 10 Increasing weight w/ each set. ---triset--1b. Straight Bar Cable Curls: 20, 15, 12, 10 Increasing weight w/ each set. ---triset--1c. Rope Cable Curls: 20, 15, 12, 10 Increasing weight w/ each set. 2a. Single-Arm Dumbbell Rows: 12, 10, 8, 20 (per side) Increasing weight w/ each set until final set. Final set, go back to starting weight and get 20 per side (pause if needed during set.) ---superset--2b. Single-Arm Preacher Curls: 10, 10, 10, 10 (per side) Increasing weight w/ each set. 3a. Barbell Bent Over Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Wide-Grip Seated Cable Rows: 10, 10, 10, 10 Moderate weight, focus on stretch and squeeze. ---triset--3c. Cable Pullovers: 15, 15, 15, 15 Feel the burn on these! 4a. EZ-Bar Curls: 20, 15, 12, 10 Increasing weight w/ each set. ---triset--4b. EZ-Bar Reverse Curls: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4c. Pull-Ups: 15, 15, 15, 15 Assisted if needed. Finish strong!

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DAY 3: SHOULDERS/ABS/HIIT “PREGAME” 1a. Lying Dumbbell Side Lateral Raises: 20, 20, 20, 20 (per side) This opening tri-set is all about volume! ---triset--1b. Cable External Rotations: 40, 40, 40, 40 (per side) Keep the form tight and feel the burn! ---triset--1c. Dumbbell Upright Rows: 20, 15, 12, 10 Increasing weight w/ each set. 2a. Dumbbell Arnold Press: 12, 10, 8, 20 Increasing weight w/ each set until final set. Final set, go back to starting weight and get 20 (pause if needed during set.) ---superset--2b. Seated Dumbbell Side Lateral Raises: 25, 20, 15, 12 Increasing weight w/ each set. 3a. Standing Single-Arm Dumbbell Press: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3b. Seated Rear Lateral Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3c. Dumbbell Shrugs: 20, 20, 20, 20 Increasing weight w/ each set. 4a. Rowing Machine: 500M Row, 500M Row, 500M Row Shoot for a 2:00 minute pace or less. ---circuit--4b. Lying Leg Raises: 15, 15, 15 Slow and steady on these. ---circuit--4c. Deadmill Sprints: 20sec, 20sec, 20sec Treadmill is off for these. Manually move the belt as fast as you can for 20 seconds. ---circuit--4d. Cable Crunches: 20, 20, 20 Full stretch and squeeze on these!

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DAY 4: LEGS BLAST “SUNRISE” 1a. Seated Hamstring Curls: 20, 15, 12, 10 Increasing weight w/ each set. ---superset--1b. Dumbbell Split Squats: 15, 12, 10, 8 (per side) Increasing weight w/ each set. 2. Barbell Squats: 100 Reps Perform as a Blast Set. 3a. Leg Extensions: 15, 12, 10 Increasing weight w/ each set. ---triset--3b. Box Jumps: 10, 10, 10 Grab a moderate sized box and hit 10 jumps. ---triset--3c. Dumbbell Walking Lunges: 10, 10, 10 (per side) Increasing weight w/ each set. 4a. Leg Press: 20, 15, 12, 10 Increasing weight w/ each set. ---superset--4b. Dumbbell Romanian Deadlifts: 15, 12, 10, 8 Increasing weight w/ each set. CALVES 1a. Standing Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set. ---superset--1b. Seated Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set.

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DAY 5: REST Enjoy your day of rest.

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DAY 6: PUSH BLAST “MIDNIGHT” 1a. Barbell Bench Press: 15, 12, 10, 8, 6 Increasing weight w/ each set. ---superset--1b. Dumbbell Triceps Kickbacks: 20, 15, 12, 10, 8 (per side) Increasing weight w/ each set. 2a. Hammer Strength Wide Chest Press: 6, 6, 6, 6 Go heavy here! ---superset--2b. EZ-Bar Overhead Triceps Extensions: 15, 12, 10, 8 Increasing weight w/ each set. 3a. Dumbbell Incline Bench Press: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Dumbbell Incline Flyes: 10, 10, 10, 10 Moderate weight, focus on stretch and squeeze. ---triset--3c. Dumbbell Skull Crushers: 12, 10, 8, 6 Increasing weight w/ each set. 4a. Dumbbell Pullovers: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4b. Weighted Bench Dips: 15, 15, 15, 15 Go as heavy as possible for 15 reps. ---triset--4c. Burpees: 10, 10, 10, 10 Finish strong!

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DAY 7: PULL BLAST “TURN THE PAGE” 1a. Barbell Curls: 20, 15, 12, 10 Increasing weight w/ each set. ---superset--1b. Hammer Strength High Rows: 15, 12, 10, 8 Increasing weight w/ each set. 2a. Barbell Deadlifts: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--2b. Dumbbell Hammer Curls: 12, 10, 8, 6 (per side) Increasing weight w/ each set. 3a. Lat Pulldows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Reverse-Grip Lat Pulldows: 10, 10, 10, 10 Moderate weight, focus on stretch and squeeze. ---triset--3c. Cable EZ-Bar Curls: 20, 20, 20, 20 Go as heavy as possible for 20 reps! 4a. Prone Bench Dumbbell Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4b. Dumbbell Incline Curls: 12, 10, 8, 6 Increasing weight w/ each set. ---triset--4c. Single-Arm Dumbbell Rows: 6, 6, 6, 6 (per side) Go heavy here!

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DAY 8: SHOULDERS/ABS/HIIT “STRESS RELIEF” 1a. Dumbbell External Rotations: 20, 20, 20, 20 (per side) Open up the shoulders with some rotations. ---triset--1b. Standing Dumbbell Lateral Raises: 20, 15, 12, 10 Increasing weight w/ each set. ---triset--1c. Dumbbell Shrugs: 40, 30, 20, 10 Increasing weight w/ each set. 2a. Dumbbell Scott Press: 12, 10, 8, 6 Increasing weight w/ each set. ---superset--2b. Dumbbell Arnold Press: 12, 10, 8, 6 Go immediately into these Arnolds. Increasing weight w/ each set. 3a. Plate Front Raises: 10, 10 x 4 Begin with a 45lb plate for 10, then drop to a 35lb plate for 10. Complete 4 total sets. ---triset--3b. Bent Over Rear Lateral Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3c. Dumbbell Snatch: 10, 10, 10, 10 (per side) Moderate weight, feel the burn! 4a. Resistance Bike: 60sec Sprint, 60sec Sprint, 60sec Sprint Crank the resistance up and go as fast as you can for 60 seconds. ---circuit--4b. Hanging Leg Raises: 15, 15, 15 Slow and steady on these. ---circuit--4c. Deadmill Sprints: 20sec, 20sec, 20sec Treadmill is off for these. Manually move the belt as fast as you can for 20 seconds. ---circuit--4d. Weighted Decline Bench Sit-Ups: 12, 12, 12 Full range of motion on these – all the way down, all the way up!

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DAY 9: LEGS BLAST “THINK BIGGER, GO BIGGER” 1. Barbell Squats: 20, 15, 12, 10, 8, 6, 4 Increasing weight w/ each set. 2a. Hack Squats: 6, 6, 6, 6 Go heavy here! ---superset--2b. Dumbbell Stationary Lunges : 15, 12, 10, 8 (per side) Increasing weight w/ each set. 3a. Barbell Romanian Deadlifts: 15, 12, 10 Increasing weight w/ each set. ---triset--3b. Dumbbell Step-Ups: 10, 10, 10 (per side) Grab some dumbbells and a box/bench and perform 10 step-ups per side. ---triset--3c. Dumbbell Split Squats: 10, 10, 10 (per side) Moderate weight, feel the burn! 4a. Leg Press: 20, 20, 20, 20 Increasing weight w/ each set. ---superset--4b. Leg Extensions: 20, 15, 12, 10 Increasing weight w/ each set. CALVES 1a. Donkey Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Leg Press Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 10: REST Enjoy your day of rest.

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DAY 11: PUSH blast “DEFY ALL ODDS” 1a. Push-Ups: 20, 30, 40, 50 Pause if needed. ---triset--1b. Dumbbell Overhead Triceps Extensions: 25, 20, 15, 12 Increasing weight w/ each set. ---triset--1c. Weighted Dips: 25, 25, 25, 25 As much weight as possible for 25 reps. 2a. Decline Barbell Bench Press: 15, 12, 10, 8, 20 Increasing weight w/ each set until final set. Final set, strip weight to starting weight and get 20 (pause if needed during set.) ---superset--2b. Decline Dumbbell Flyes: 10, 10, 10, 10, 10 Increasing weight w/ each set. 3a. Incline Smith Machine Bench Press: 6, 6, 6, 6 Heavy weight here! ---triset--3b. Smith Machine Bench Press: 20, 20, 20, 20 Moderate weight and rep it out! ---triset--3c. Dumbbell Skull Crushers: 15, 12, 10, 8 Increasing weight w/ each set. 4a. Cable Flyes: 20, 15, 12, 10 Increasing weight w/ each set. ---triset--4b. Cable Triceps Kickbacks: 20, 20, 20, 20 (per side) Moderate weight, focus on the squeeze. ---triset--4c. Dumbbell Pullovers: 12, 10, 8, 6 Increasing weight w/ each set.

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DAY 12: PULL BLAST “JUST THE BEGINNING” 1a. Barbell Bent Over Rows: 20, 8, 6, 4, 4 (overhand) Increasing weight w/ each set (first set is a warmup.) ---triset--1b. Wide-Grip Pull-Ups: 15, 15, 15, 15 Assisted, if needed. ---triset--1c. Cable Pullovers: 20, 15, 12, 10 Increasing weight w/ each set. 2a. Hammer Strength Single Arm Rows: 12, 10, 8, 20 (per side) Increasing weight w/ each set until final set. Final set, go back to starting weight and get 20 per side (pause if needed during set.) ---superset--2b. Barbell Curls: 20, 15, 12, 10 Increasing weight w/ each set. 3a. EZ-Bar Reverse Curls: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Dumbbell Preacher Curls: 10, 10, 10, 10 (per side) Moderate weight, focus on stretch and squeeze. ---triset--3c. V-Bar Cable Rows: 8, 8, 8, 8 Increasing weight w/ each set. 4a. Rope Cable Curls: 20, 15, 12, 10 Increasing weight w/ each set. ---triset--4b. Dumbbell Rows: 12, 10, 8, 6 (per side – underhand) Increasing weight w/ each set. ---triset--4c. Reverse-Grip Lat Pulldowns: 15, 15, 15, 15 Moderate weight, full stretch!

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DAY 13: SHOULDERS/ABS/HIIT “UPS & DOWNS” 1a. Dumbbell Lateral Raises: 20, 20, 20 x 4 Perform as a Drop Set. ---superset--1b. Dumbbell Military Press: 12, 10, 8, 6 Increasing weight w/ each set. 2a. Reverse Pec Deck: 12, 10, 8, 20 Increasing weight w/ each set until final set. Final set, go back to starting weight and get 20 (pause if needed during set.) ---superset--2b. Dumbbell Shrugs: 25, 25, 25, 25 Go as heavy as you can for 25 reps. 3a. Standing Barbell Overhead Press: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Hanging Cable Side Lateral Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3c. EZ-Bar Cable Upright Rows: 15, 15, 15, 15 Increasing weight w/ each set. 4a. Rowing Machine: 500M Row, 500M Row, 500M Row Shoot for a 1:55 minute pace or less. ---circuit--4b. Planks: 60sec, 60sec, 60sec Catch your breath while keeping the core tight! ---circuit--4c. Deadmill Sprints: 25sec, 25sec, 25sec Treadmill is off for these. Manually move the belt as fast as you can for 25 seconds. ---circuit--4d. Cable Wood Choppers: 20, 20, 20 (per side) Full stretch and squeeze on these!

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DAY 14: LEGS BLAST “REDEYE” 1a. Barbell Box Squats: 15, 12, 10, 8, 6 Increasing weight w/ each set. ---superset--1b. Dumbbell Split Squats: 10, 10, 10, 10, 10 (per side) Moderate weight, feel the burn! 2a. Single-Leg Leg Press: 12, 10, 8, 20 (per side) Increasing weight w/ each set until final set. Final set, go back to starting weight and get 20 per side (pause if needed during set.) ---superset--2b. Bodyweight Jump Squats: 15, 15, 15, 15 Full squat, explode up! 3a. Single-Leg Leg Extensions: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3b. Lying Hamstring Curls: 10, 10, 10, 10 Moderate weight, focus on stretch and squeeze. ---triset--3c. Dumbbell Romanian Deadlifts: 15, 15, 15, 15 Feel the burn on these! 4a. Dumbbell Walking Lunges: 12, 12, 12, 12 (per side) Increasing weight w/ each set. ---superset--4b. Dumbbell Step-Ups: 12, 10, 8, 6 (per side) Increasing weight w/ each set. CALVES 1a. Standing Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set. ---superset--1b. Seated Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set.

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DAY 15: REST Enjoy your day of rest.

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DAY 16: PUSH blast “ALL IN” 1. Incline Dumbbell Bench Press: 100 Reps Perform as a Blast Set. 2a. Hammer Strength Chest Press: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--2b. EZ-Bar Overhead Triceps Extensions: 20, 12, 10, 8 Increasing weight w/ each set. 3. Dumbbell Overhead Tricps Extensions: 100 Reps Perform as a Blast Set. 4a. Barbell Bench Press: 20, 20, 20, 20 Increasing weight w/ each set (yes, you can – pause if needed.) ---superset--4b. Dumbbell Flyes: 12, 10, 8, 6 Increasing weight w/ each set. 5a. Close-Grip Bench Press: 20, 20, 20, 20 Moderate weight, feel the burn. ---superset--5b. Dumbbell Kickbacks: 20, 20, 20, 20 Moderate weight, feel the burn.

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DAY 17: PULL BLAST “DUSK” 1. Wide-Grip Lat Pulldowns: 20, 15, 12, 10, 8, 6, 8, 10, 12, 15, 20 Increasing weight w/ each set until 6 reps then back down w/ the weight. 2. Straight Bar Cable Curls: 20, 15, 12, 10, 8, 6, 8, 10, 12, 15, 20 Increasing weight w/ each set until 6 reps then back down w/ the weight. 3a. Single-Arm Cable Rows: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3b. Rope Cable Face Pulls: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3c. EZ-Bar Cable Reverse Curls: 15, 12, 10, 8 Increasing weight w/ each set. 4a. Barbell Pendlay Rows: 12, 10, 8, 6 Increasing weight w/ each set. ---triset--4b. Reverse Grip Pull-Ups: 10, 10, 10, 10 All the way down, all the way up! ---triset--4c. Dumbbell Hammer Curls: 15, 15, 15, 15 (per side) Moderate weight, feel the burn.

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DAY 18: SHOULDERS/ABS/HIIT “COAST TO COAST” 1a. Barbell Upright Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Dumbbell Front Raises: 12, 12, 12, 12 (per side) Increasing weight w/ each set. 2a. Seated Dumbbell Rear Lateral Raises: 12, 10, 8, 8 Increasing weight w/ each set. ---superset--2b. Dumbbell Arnold Press: 15, 12, 10, 8 Increasing weight w/ each set. 3a. Single-Arm Dumbbell Snatch: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3b. Seated Dumbbell Lateral Raises: 20, 20, 20, 20 As heavy as you can for 20 reps. ---triset--3c. Single-Arm Dumbbell Military Press: 15, 12, 10, 8 (per side) Increasing weight w/ each set. 4a. Stair Master: 60sec Sprint, 60sec Sprint, 60sec Sprint Climb as fast as you can for 60 seconds. ---circuit--4b. V-Ups: 20, 20, 20 Full stretch, full squeeze. ---circuit--4c. Burpees: 15, 15, 15 Keep the pace up and fight through. ---circuit--4d. Medicine Ball Twists: 30, 30, 30 (per side) Full rotation on these.

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DAY 19: LEGS BLAST “HUMBLED” 1a. Single-Leg Leg Extensions: 10, 10, 10, 10 (per side) Moderate weight, full extension. ---superset--1b. Leg Extensions: 20, 20, 20, 20 Increasing weight w/ each set. 2a. Single-Leg Lying Hamstring Curls: 10, 10, 10, 10 (per side) Moderate weight, full extension. ---superset--2b. Lying Hamstring Curls: 20, 20, 20, 20 Increasing weight w/ each set. 3a. Barbell Front Squats: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Dumbbell Walking Lunges: 10, 10, 10, 10 (per side) Moderate weight, feel the burn! ---triset--3c. Dumbbell Step-Ups: 10, 10, 10, 10 (per side) Moderate weight, feel the burn! 4a. Close Stance Hack Squats: 12, 10, 8, 6 Increasing weight w/ each set. ---superset--4b. Wide Stance Hack Squats: 12, 10, 8, 6 Increasing weight w/ each set. CALVES 1a. Donkey Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Leg Press Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 20: REST Enjoy your day of rest.

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DAY 21: FOUNDATIONS: CHEST “F:C1” 1. Barbell Bench Press: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Incline Dumbbell Bench Press: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Decline Dumbbell Flyes: 12, 10, 8, 6, 4 Increasing weight with each set. 4. Dumbbell Pullovers: 12, 10, 8, 6 Increasing weight with each set. 5. Pec Deck: 12, 10, 8, 8 Increasing weight with each set

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DAY 22: FOUNDATIONS: BACK “F:B1” 1. Barbell Bent Over Rows: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Close-Grip Lat Pulldowns: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Hammer Strength High Rows: 12, 10, 8, 6, 4 Increasing weight with each set. 4. Wide-Grip Seated Cable Rows: 12, 10, 8, 6 Increasing weight with each set. 5. Single-Arm Dumbbell Rows: 12, 10, 8, 6 (per side) Increasing weight with each set

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DAY 23: FOUNDATIONS: SHOULDERS “F:S1” 1. Barbell Military Press: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Dumbbell Lateral Raises: 12, 10, 8, 8, 8 Increasing weight with each set. 3. Barbell Upright Rows: 12, 10, 8, 6, 4 Increasing weight with each set. 4. Dumbbell Rear Lateral Raises: 12, 10, 8, 6 Increasing weight with each set. 5. Dumbbell Arnold Press: 12, 10, 8, 6 Increasing weight with each set

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DAY 24: FOUNDATIONS: LEGS “F:L1” 1. Barbell Squats: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Seated Hamstring Curls: 12, 10, 8, 6, 6 Increasing weight with each set. 3. Barbell Romanian Deadlifts: 12, 10, 8, 6, 4 Increasing weight with each set. 4. Leg Extensions: 12, 10, 8, 6, 6 Increasing weight with each set. 5. Dumbbell Split Squats: 12, 10, 8, 6 (per side) Increasing weight with each set CALVES 1a. Standing Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Leg Press Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 25: FOUNDATIONS: ARMS “F:A1” 1. Barbell Curls: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Dumbbell Hammer Curls: 12, 10, 8, 6 (per side) Increasing weight with each set. 3. Single-Arm Dumbbell Preacher Curls: 12, 10, 8, 6, 6 (per side) Increasing weight with each set. 4. Dumbbell Skull Crushers: 12, 10, 8, 6, 4 Increasing weight with each set. 5. Rope Triceps Pushdowns: 12, 10, 8, 6 Increasing weight with each set 6. Single-Arm Overhead Dumbbell Triceps Extensions: 12, 10, 8, 6, 6 (per side) Increasing weight with each set.

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DAY 26: HIIT BLAST “HIIT:1” Circuit One: 3 Rounds. 60 seconds rest between rounds. 1a. Jump Rope: 60sec, 60sec, 60sec Keep it consistent for 60 seconds! ---circuit--1b. Jump Squats: 20, 20, 20 Explode up, land and right back into the next jump! ---circuit--1c. Deadmill Sprints: 20sec, 20sec, 20sec Treadmill is off for these. Manually move the belt as fast as you can for 20 seconds. Circuit Two: 3 Rounds. 60 seconds rest between rounds. 2a. Bodyweight Walking Lunges: 15steps, 15steps, 15steps Lets get 15 steps on each side! ---circuit--2b. Toes to Bars: 20, 20, 20 Hang from the pull-up bar and bring your toes as close to the bar as possible. ---circuit--2c. Resistance Bike: 60sec, 60sec, 60sec Turn up the resistance and go for 60 seconds!

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DAY 27: REST Enjoy your day of rest.

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DAY 28: PUSH EVOLVE “MONTH 1” 1. Barbell Bench Press: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *We will compare these numbers to your numbers next month.

2. EZ-Bar Skull Crushers: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *We will compare these numbers to your numbers next month.

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DAY 29: Pull EVOLVE “MONTH 1” 1. Barbell Deadlifts: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *We will compare these numbers to your numbers next month.

2. Barbell Curls: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *We will compare these numbers to your numbers next month.

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DAY 30: SHOULDERS EVOLVE “MONTH 1” 1. Barbell Military Press: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *We will compare these numbers to your numbers next month.

2. Dumbbell Lateral Raises: 20, 15, 12, 10, 12, 15, 20 Increasing weight with each set until 10 reps, then back down in weight. RECORD YOUR LIFTS HERE… *We will compare these numbers to your numbers next month.

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DAY 31: LEGS EVOLVE “MONTH 1” 1. Barbell Squats: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *We will compare these numbers to your numbers next month.

2. Barbell Romanian Deadlifts: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *We will compare these numbers to your numbers next month.

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DAY 32: rest Enjoy your day of rest.

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DAY 33: PUSH blast “GOALS” 1a. Incline Bench Press: 10, 20 x 4 Perform as a Drop Set. ---superset--1b. Weighted Dips: 15, 12, 10, 8 Increasing weight w/ each set. 2a. Decline Dumbbell Bench Press: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--2b. Decline Dumbbell Pullovers: 15, 12, 10, 8 Increasing weight w/ each set. 3a. Rope Triceps Pushdowns: 20, 20, 20, 20 Increasing weight w/ each set. ---triset--3b. Rope Overhead Triceps Extensions: 15, 15, 15, 15 Increasing weight w/ each set. ---triset--3c. Single-Arm Cable Triceps Pulldowns: 10, 10, 10, 10 Increasing weight w/ each set. 4a. Incline Dumbbell Flyes: 12, 10, 8, 8 Increasing weight w/ each set. ---triset--4b. Incline EZ-Bar Skull Crushers: 10, 10, 10, 10 Increasing weight w/ each set. ---triset--4c. Decline Cable Flyes: 30, 25, 20, 15 Increasing weight w/ each set.

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DAY 34: PULL BLAST “STUCK IN THE MIDDLE” 1a. Barbell Drag Curls: 12, 10, 8, 6 Increasing weight w/ each set. ---superset--1b. Chin-Ups: 20, 20, 20, 20 Pause if needed. 2a. Wide-Grip Cable Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--2b. Rope Curls: 20, 20, 20, 20 Increasing weight w/ each set. 3a. Prone Bench Dumbbell Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Single-Arm Dumbbell Rows: 12, 10, 8, 6 (per side) Increasing weight w/ each set. ---triset--3c. Standing V-Bar Rows: 15, 12, 10, 8 Use the lat pulldown machine with the V-Bar attachment for these. Increasing weight w/ each set. 4a. Single-Arm Dumbbell Preacher Curls: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4b. EZ-Bar Preacher Curls: 10, 10, 10, 10 Moderate weight, feel the burn. ---triset--4c. EZ-Bar Reverse Curls: 10, 10, 10, 10 Moderate weight, feel the burn.

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DAY 35: SHOULDERS/ABS/HIIT “LESSONS LEARNED” 1a. Barbell Military Press: 100 Reps Perform as a Blast Set. 2a. Barbell Shrugs: 20, 15, 12, 10, 20 Increasing weight w/ each set until final set. Final set, go back to starting weight and get 20 (pause if needed during set.) ---superset--2b. Hanging Dumbbell Lateral Raises: 15, 12, 10, 8 (per side) Increasing weight w/ each set. 3a. Seated Single-Arm Dumbbell Press: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3b. Seated Dumbbell Rear Lateral Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3c. Dumbbell Scott Press: 20, 15, 12, 10 Increasing weight w/ each set. 4a. Rowing Machine: 500M Row, 500M Row, 500M Row Shoot for a 1:50 minute pace or less. ---circuit--4b. Bicycles: 30, 30, 30 (per side) Full rotation. ---circuit--4c. Deadmill Sprints: 30sec, 30sec, 30sec Treadmill is off for these. Manually move the belt as fast as you can for 30 seconds. ---circuit--4d. Hanging Leg Raises: 15, 15, 15, Nice and slow on these, don’t swing!

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DAY 36: LEGS BLAST “HAVE FAITH” 1a. Dumbbell Stationary Lunges: 10, 10, 10, 10 (per side) Increasing weight w/ each set. ---superset--1b. Dumbbell Romanian Deadlifts: 15, 12, 10, 8 Increasing weight w/ each set. 2a. Dumbbell Split Squats: 10, 10, 10, 10 (per side) Moderate weight, full stretch. ---superset--2b. Leg Press: 12, 10, 8, 6 Increasing weight w/ each set. 3a. Lying Hamstring Curls: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Box Jumps: 10, 10, 10, 10 Keep the pace up! ---triset--3c. Dumbbell Step-Ups: 10, 10, 10, 10 (per side) Moderate weight, feel the burn! 4a. Barbell Sumo Squats: 12, 10, 8, 6 Increasing weight w/ each set. ---superset--4b. Barbell Squats: 12, 10, 8, 6 Increasing weight w/ each set. CALVES 1a. Standing Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set. ---superset--1b. Seated Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set.

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DAY 37: REST Enjoy your day of rest.

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DAY 38: PUSH blast “ROAD TRIP” 1a. Reverse-Grip Bench Press: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Hammer Strength Wide Chest Press: 20, 15, 12, 10 Increasing weight w/ each set. 2a. Single-Arm Dumbbell Overhead Triceps Extensions: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--2b. Dumbbell Overhead Triceps Extentions: 15, 12, 10, 8 Increasing weight w/ each set. 3a. Incline Dumbbell Bench Press: 10, 10 x 4 Perform as a Drop Set. ---triset--3b. Incline Dumbbell Flyes: 10, 10 x 4 Perform as a Drop Set. ---triset--3c. Reverse-Grip Straight Bar Cable Pulldowns: 20, 20, 20, 20 Increasing weight w/ each set. 4a. Dumbbell Skull Crushers: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4b. Single-Arm Pronated Dumbbell Triceps Extensions: 12, 12, 12, 12 Moderate weight, full extension. ---triset--4c. Dumbbell Pullovers: 12, 10, 8, 6 Increasing weight w/ each set.

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DAY 39: PULL BLAST “NEW YORK CITY” 1a. Barbell Pendlay Rows: 100 Reps Perform as a Blast Set. 2a. Single-Arm Cable Rows: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---superset--2b. Straight Bar Cable Curls: 10, 10 x 4 Perform as a Drop Set. 3a. Hammer Strength Low Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Dumbbell Curls: 12, 10, 8, 6 (per side) Increasing weight w/ each set. ---triset--3c. Straight Bar Reverse Curls: 15, 15, 15, 15 Moderate weight, feel the burn. 4a. Incline Bench Wide-Grip Cable Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4b. Wide-Grip Lat Pulldowns: 10, 10 x 4 Perform as a Drop Set. ---triset--4c. Incline Dumbbell Curls: 10, 10, 10, 10 Moderate weight, feel the burn.

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DAY 40: SHOULDERS/ABS/HIIT “DAWN” 1a. Dumbbell Military Press: 10, 10 x 4 Perform as a Drop Set. ---superset--1b. Dumbbell Lateral Raises: 10, 10 x 4 Perform as a Drop Set. 2a. Hammer Strength Single-Arm Shoulder Press: 12, 10, 8, 6 (per side) Increasing weight w/ each set. ---superset--2b. Dumbbell Upright Rows: 15, 12, 10, 8 Increasing weight w/ each set. 3a. Kettle Bell Swings: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Single-Arm Kettle Bell Shoulder Press: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3c. Cable Rear Lateral Raises: 15, 15, 15, 15 Moderate weight, feel the burn. 4a. Resistance Bike: 60sec Sprint, 60sec Sprint, 60sec Sprint Crank up the resistance and go as fast as you can for 60 seconds. ---circuit--4b. Weighted Decline Bench Sit-Ups: 12, 12, 12 Full range of motion on these – all the way down, all the way up! ---circuit--4c. Box Jumps: 15, 15, 15 Keep the pace up and fight through. ---circuit--4d. Rope Cable Crunches: 20, 20, 20 Full range of motion on these.

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DAY 41: LEGS BLAST “FEAR” 1a. Smith Machine Close Stance Squats: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Dumbbell Plie Squat: 15, 12, 10, 8 Increasing weight w/ each set. 2a. Dumbbell Romanian Deadlifts: 12, 10, 8, 6 Increasing weight w/ each set. ---superset--2b. Dumbbell Hamstring Curls: 12, 12, 12, 12 Hold dumbbell between feet and perform leg curl while lying face down on a flat bench. 3a. Dumbbell Jump Squats: 12, 12, 12, 12 Moderate weight, feel the burn. ---triset--3b. Dumbbell Reverse Lunges: 10, 10, 10, 10 Moderate weight, feel the burn. ---triset--3c. Leg Press: 10, 10 x 4 Perform as a Drop Set. 4a. Leg Extensions: 100 Reps Perform as a Blast Set. CALVES 1a. Donkey Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Leg Press Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 42: REST Enjoy your day of rest.

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DAY 43: PUSH blast “CROSS COUNTRY” 1a. Dumbbell Bench Press: 15, 12, 10, 8, 6 Increasing weight w/ each set. ---superset--1b. EZ-Bar Skull Crushers: 20, 15, 12, 10, 8 Increasing weight w/ each set. 2a. Pec Deck: 10, 10 x 4 Perform as a Drop Set. ---superset--2b. Push-Ups: 20, 20, 20, 20 Keep the tempo up! 3a. Dumbbell Bench Press: 10, 8, 6, 4 Increasing weight w/ each set. ---triset--3b. Dumbbell Overhead Triceps Extensions: 10, 10 x 4 Perform as a Drop Set. ---triset--3c. Weighted Bench Dips: 20, 20, 20, 20 Use a 45lb plate and crank out 20 dips. 4a. Incline Barbell Bench Press: 10, 8, 6, 4 Increasing weight w/ each set. ---triset--4b. Incline Dumbbell Flyes: 15, 15, 15, 15 Go as heavy as possible for 15 reps. ---triset--4c. Rope Triceps Cable Pushdowns: 10, 20 x 4 Perform as a Drop Set.

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DAY 44: PULL BLAST “NOTHING LEFT” 1a. Single-Arm Dumbbell Rows: 10, 10 x 4 Perform as a Drop Set. ---superset--1b. Dumbbell Preacher Curls: 10, 8, 6 ,4 Increasing weight w/ each set. 2a. Barbell Bent Over Rows: 10, 8, 6, 4 (underhand) Increasing weight w/ each set. ---superset--2b. EZ-Bar Curls: 20, 20, 20, 20 As heavy as you can go for 20 reps. 3a. V-Bar Cable Rows: 10, 10 x 4 Perform as a Drop Set. ---triset--3b. Reverse-Grip Lat Pulldowns: 12, 10, 8, 6 Increasing weight w/ each set. ---triset--3c. Lying Straight Bar Cable Curls: 15, 15, 15, 15 Moderate weight, feel the burn. 4a. Hammer Strength High Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4b. Dumbbell Hammer Curls: 12, 10, 8, 6 (per side) Increasing weight w/ each set. ---triset--4c. Pull-Ups: 15, 15, 15, 15 Get these reps – pause if needed!

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DAY 45: SHOULDERS/ABS/HIIT “VEGAS” 1a. Barbell Shrugs: 100 Reps Perform as a Blast Set. 2a. Dumbbell Arnold Press: 10, 10 x 4 Increasing weight w/ each set. ---superset--2b. Cable External Rotations: 30, 30, 30, 30 (per side) Moderate weight, feel the burn. 3a. Bent Over Rear Lateral Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Hammer Strength Reverse Shoulder Press: 15, 12, 10, 8 Sit reverse on the machine and perform the press. Increasing weight w/ each set. ---triset--3c. Dumbbell Lateral Raises: 20, 20, 20, 20 Increasing weight w/ each set – you can do it, pause if needed! 4a. Rowing Machine: 500M Row, 500M Row, 500M Row Shoot for a 1:45 minute pace or less. ---circuit--4b. Knees Up Crunches: 30, 30, 30 Knee/feet in the air and perform 30 crunches. ---circuit--4c. Deadmill Sprints: 30sec, 30sec, 30sec Treadmill is off for these. Manually move the belt as fast as you can for 30 seconds. ---circuit--4d. Lying Leg Raises: 15, 15, 15 Nice and slow on these, don’t swing!

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DAY 46: LEGS BLAST “PROGRESSION” 1a. Smith Machine Lunges: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---superset--1b. Smith Machine Sumo Squats: 20, 20, 20, 20 Moderate weight, feel the burn. 2a. Barbell Squats: 12, 10, 8, 6, 4 Increasing weight w/ each set. ---superset--2b. Single-Leg Dumbbell Romanian Deadlifts: 10, 10, 10, 10, 10 (per side) Moderate weight, feel the burn. 3a. Single-Leg Leg Press: 12, 12, 12, 12 (per side) Moderate weight, feel the burn. ---superset--3b. Dumbbell Split Squats: 10, 10, 10, 10 (per side) Moderate weight, feel the burn. 4a. Leg Extensions: 10, 10 x 4 Perform as a Drop Set. ---superset--4b. Seated Hamstring Curls: 10, 10 x 4 Perform as a Drop Set. CALVES 1a. Standing Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set. ---superset--1b. Seated Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set.

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DAY 47: REST Enjoy your day of rest.

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DAY 48: PUSH blast “BREAKING POINT” 1a. Incline Hammer Strength Chest Press: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Single-Arm Overhead Dumbbell Triceps Extensions: 20, 15, 12, 10 (per side) Increasing weight w/ each set. 2a. Single-Arm Hammer Strength Wide Chest Press: 12, 12, 12, 12 Sit slightly sideways and focus on the squeeze on the inner chest. Moderate weight. ---superset--2b. Hammer Strength Wide Chest Press: 12, 12, 12, 12 Go right into a standard press after the single arms to burn it out. 3a. Decline Dumbbell Bench Press: 10, 8, 6, 4 Increasing weight w/ each set. ---triset--3b. Decline Dumbbell Flyes: 12, 12, 12, 12 Moderate weight, feel the burn. 4a. Reverse Grip Triceps Cable Pulldowns: 10, 10 x 4 Perform as a Drop Set. ---triset--4b. Single-Arm Triceps Cable Kickbacks: 12, 12, 12, 12 (per side) Moderate weight, feel the burn. ---triset--4c. Incline Cable Flyes: 10, 10 x 4 Perform as a Drop Set.

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DAY 49: PULL BLAST “MUSIC UP” 1a. Single-Arm Hammer Strength Rows: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---superset--1b. Barbell Curls: 10, 10 x 4 Perform as a Drop Set. 2a. V-Bar Lat Pulldowns: 8, 8 x 4 Perform as a Drop Set. ---superset--2b. Rope Cable Face Pulls: 15, 12, 10, 8 Increasing weight w/ each set. 3a. Barbell Pendlay Rows: 12, 10, 8, 6 Increasing weight w/ each set. ---triset--3b. Pull-Ups: 12, 12, 12, 12 All the way up, all the way down! 4a. Dumbbell Spider Curls : 12, 10, 8, 6 Increasing weight w/ each set. ---triset--4b. EZ-Bar Reverse Curls: 10, 10 x 4 Perform as a Drop Set. ---triset--4c. Reverse Grip Seated Cable Rows: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 50: SHOULDERS/ABS/HIIT “RISK IT ALL” 1a. Barbell Upright Rows: 10, 10 x 4 Perform as a Drop Set. ---superset--1b. Seated Dumbbell Lateral Raises: 20, 15, 12, 10 Increasing weight w/ each set. 2a. Standing Barbell Military Press: 12, 10, 8, 6 Increasing weight w/ each set. ---superset--2b. Hanging Dumbbell Lateral Raises: 10, 10 x 4 Perform as a Drop Set. 3a. Single-Arm Dumbbell Military Press: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3b. Reverse Pec Deck: 15, 15, 15, 15 Moderate weight, feel the burn. ---triset--3c. Dumbbell Shrugs: 30, 25, 20, 15 Increasing weight w/ each set. 4a. Stair Master: 60sec Sprint, 60sec Sprint, 60sec Sprint Climb as fast as you can for 60 seconds. ---circuit--4b. Rope Cable Crunches: 20, 20, 20 Full stretch, full squeeze. ---circuit--4c. Box Jumps: 15, 15, 15 Keep the pace up and fight through. ---circuit--4d. Hanging Oblique Knee Raises: 15, 15, 15 (per side) Focus on the squeeze on these!

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DAY 51: LEGS BLAST “LAX” 1a. Seated Hamstring Curls: 20, 15, 12, 10 Increasing weight w/ each set. ---superset--1b. Dumbbell Split Squats: 15, 12, 10, 8 (per side) Increasing weight w/ each set. 2. Leg Press: 100 Reps Perform as a Blast Set. 3a. Leg Extensions: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--3b. Dumbbell Walking Lunges: 10, 10, 10 (per side) Increasing weight w/ each set. 4a. Dumbbell Step-Ups: 12, 10, 8, 6 (per side) Increasing weight w/ each set. ---superset--4b. Barbell Romanian Deadlifts: 15, 12, 10, 8 Increasing weight w/ each set. CALVES 1a. Donkey Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Leg Press Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 52: REST Enjoy your day of rest.

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DAY 53: FOUNDATIONS: CHEST “F:C2” 1. Incline Barbell Bench Press: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Dumbbell Bench Press: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Decline Cable Flyes: 12, 10, 8, 8 Increasing weight with each set. 4. Weighted Dips: 12, 10, 8, 6 Increasing weight with each set. 5. Dumbbell Svend Press: 12, 10, 8, 6 Increasing weight with each set

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DAY 54: FOUNDATIONS: BACK “F:B2” 1. T-Bar Rows: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Close-Grip Seated Cable Rows: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Reverse-Grip Barbell Bent Over Rows: 12, 10, 8, 6, 4 Increasing weight with each set. 4. Wide-Grip Lat Pulldowns: 12, 10, 8, 6 Increasing weight with each set. 5. Single Arm Cable Rows: 12, 10, 8, 6 (per side) Increasing weight with each set

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DAY 55: FOUNDATIONS: SHOULDERS “F:S2” 1. Dumbbell Shrugs: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Dumbbell Military Press: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Seated Dumbbell Lateral Raises: 12, 10, 8, 6 Increasing weight with each set. 4. Dumbbell Snatch: 12, 10, 8, 6, 4 Increasing weight with each set. 5. Barbell Front Raises: 12, 10, 8, 6 Increasing weight with each set

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DAY 56: FOUNDATIONS: LEGS “F:L2” 1. Barbell Front Squats: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Dumbbell Romanian Deadlifts: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Dumbbell Stationary Lunges: 12, 10, 8, 6 (per side) Increasing weight with each set. 4. Lying Hamstring Curls: 12, 10, 8, 6 Increasing weight with each set. 5. Leg Press: 12, 10, 8, 6, 4 Increasing weight with each set CALVES 1a. Seated Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Donkey Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 57: FOUNDATIONS: ARMS “F:A2” 1. Dumbbell Curls: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Barbell Drag Curls: 12, 10, 8, 6 Increasing weight with each set. 3. EZ-Bar Reverse Curls: 12, 10, 8, 6 Increasing weight with each set. 4. EZ-Bar Skull Crushers: 12, 10, 8, 6 Increasing weight with each set. 5. Overhead Dumbbell Triceps Extensions: 12, 10, 8, 6 Increasing weight with each set 6. Dumbbell Kickbacks: 12, 10, 8, 6 (per side) Increasing weight with each set.

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DAY 58: HIIT “HIIT:2” Circuit One: 3 Rounds. 60 seconds rest between rounds. 1a. Long Jumps: 15, 15, 15 Begin standing still and jump as far as possible, then turn around and jump back. Each jump is considered 1 rep! ---circuit--1b. Mountain Climbers: 60sec, 60sec, 60sec Keep the pace consistent for the entire 60 seconds. ---circuit--1c. Deadmill Sprints: 20sec, 20sec, 20sec Treadmill is off for these. Manually move the belt as fast as you can for 20 seconds. Circuit Two: 3 Rounds. 60 seconds rest between rounds. 2a. Burpees: 10, 10, 10 Everyone’s favorite exercise! ---circuit--2b. Box Jumps: 20, 20, 20 Use a moderate sized box and get 20 jumps! ---circuit--2c. Stairs: 60sec, 60sec, 60sec Go as fast as you can go for 60 seconds total!

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DAY 59: REST Enjoy your day of rest.

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DAY 60: PUSH EVOLVE “MONTH 2” 1. Barbell Bench Press: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *Beat last month!

2. EZ-Bar Skull Crushers: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *Beat last month!

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DAY 61: Pull EVOLVE “MONTH 2” 1. Barbell Deadlifts: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *Beat last month!

2. Barbell Curls: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *Beat last month!

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DAY 62: SHOULDERS EVOLVE “MONTH 2” 1. Barbell Military Press: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *Beat last month!

2. Dumbbell Lateral Raises: 20, 15, 12, 10, 12, 15, 20 Increasing weight with each set until 10 reps, then back down in weight. RECORD YOUR LIFTS HERE… *Beat last month!

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DAY 63: LEGS EVOLVE “MONTH 2” 1. Barbell Squats: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *Beat last month!

2. Barbell Romanian Deadlifts: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *Beat last month!

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DAY 64: rest Enjoy your day of rest.

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DAY 65: PUSH blast “LOGIC” 1. Incline Barbell Bench Press: 100 Reps Perform as a Blast Set. 2a. EZ-Bar Overhead Triceps Extensions: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--2b. Single-Arm Cable Triceps Kickbacks: 12, 12, 12, 12 (per side) Moderate weight, feel the burn. 3a. Dumbbell Bench Press: 10, 8, 6, 4 Increasing weight w/ each set. ---triset--3b. Dumbbell Svend Press: 12, 12, 12, 12 Moderate weight, feel the burn. 4a. Dumbbell Skull Crushers: 10, 10 x 4 Perform as a Drop Set. ---triset--4b. Incline Cable Flyes: 20, 20, 20, 20 Moderate weight, feel the burn. ---triset--4c. Decline Cable Flyes: 20, 20, 20, 20 Moderate weight, feel the burn.

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DAY 66: PULL BLAST “ALL NIGHTER” 1a. EZ-Bar Curls: 12, 10, 8, 6 Increasing weight w/ each set. ---triset--1b. EZ-Bar Reverse Curls: 12, 10, 8, 6 Increasing weight w/ each set. ---triset--1c. Hammer Strength Rows: 10, 10 x 4 Perform as a Drop Set. 2a. Single-Arm Dumbbell Rows: 12, 10, 8, 6 (per side) Increasing weight w/ each set. ---superset--2b. Dumbbell Incline Curls: 12, 10, 8, 6 Increasing weight w/ each set. 3a. Wide-Grip Lat Pulldowns: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Reverse Grip Lat Pulldowns: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3c. Cable Pullovers: 15, 12, 10, 8 Increasing weight w/ each set. 4a. Barbell Bent Over Rows: 12, 10, 8, 6 (underhand) Increasing weight w/ each set. ---triset--4b. Chin-Ups: 15, 15, 15, 15 All the way down, all the way up. ---triset--4c. Dumbbell Spider Curls: 12, 10, 8, 6 (per side) Increasing weight w/ each set.

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DAY 67: SHOULDERS/ABS/HIIT “LAUNCH” 1a. Cable External Rotations: 50, 50, 50, 50 Go light and crank them out to get the shoulders warm. ---superset--1b. Cable Side Lateral Raises: 20, 20, 20, 20 Moderate weight, feel the burn! 2a. Dumbbell Military Press: 10, 10 x 4 Increasing weight w/ each set. ---superset--2b. Dumbbell Upright Rows: 12, 10, 8, 6 Increasing weight w/ each set. 3a. Seated Rear Lateral Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Seated Dumbbell Shrugs: 20, 20, 20, 20 Increasing weight w/ each set. ---triset--3c. Seated Dumbbell Lateral Raises: 15, 12, 10, 8 Increasing weight w/ each set. 4a. Rowing Machine: 500M Row, 500M Row, 500M Row Shoot for a 1:40 minute pace or less. ---circuit--4b. Medicine Ball Twists: 30, 30, 30 (per side) Full rotation and squeeze. ---circuit--4c. Deadmill Sprints: 30sec, 30sec, 30sec Treadmill is off for these. Manually move the belt as fast as you can for 30 seconds. ---circuit--4d. Stability Ball Pull-Ins: 15, 15, 15 Nice and slow on these!

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DAY 68: LEGS BLAST “BEGIN AGAIN” 1a. Barbell Romanian Deadlifts: 15, 12, 10, 8, 6 Increasing weight w/ each set. ---superset--1b. Dumbbell Stationary Lunges: 10, 10, 10, 10, 10 (per side) Moderate weight, feel the burn! 2a. Hack Squats: 20, 15, 12, 10 Increasing weight w/ each set. ---superset--2b. Barbell Hip Thrusts: 15, 15, 15, 15 Moderate weight, feel the burn. 3a. Single-Leg Leg Extensions: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3b. Single-Leg Seated Hamstring Curls: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3c. Dumbbell Plie Squats: 15, 15, 15, 15 Moderate weight, feel the burn. 4. Dumbbell Walking Lunges: 20, 15, 12, 10 (per side) Increasing weight w/ each set. CALVES 1a. Standing Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set. ---superset--1b. Seated Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set.

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DAY 69: REST Enjoy your day of rest.

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DAY 70: PUSH blast “ALIVE AND WELL” 1a. EZ-Bar Skull Crushers: 100 Reps Perform as a Blast Set. 2a. Barbell Bench Press: 12, 10, 8, 6 Increasing weight w/ each set. ---superset--2b. Dumbbell Pullovers: 15, 12, 10, 8 Increasing weight w/ each set. 3a. Straight Bar Cable Triceps Pushdowns: 10, 10 x 4 Perform as a Drop Set. ---triset--3b. Rope Overhead Triceps Extensions: 10, 10 x 4 Perform as a Drop Set. ---triset--3c. Cable Flyes: 20, 20, 20, 20 Increasing weight w/ each set. 4a. Hammer Strength Incline Chest Press: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4b. Svend Press: 12, 12, 12, 12 Moderate weight, focus on the squeeze. ---triset--4c. Weighted Dips: 12, 10, 8, 6 Increasing weight w/ each set.

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DAY 71: PULL BLAST “BLUE SKIES” 1a. Barbell Deadlifts: 15, 12, 10, 8, 6 Increasing weight w/ each set. ---superset--1b. Pull-Ups: 15, 15, 15, 15, 15 All the way up, all the way down. 2a. Barbell 21s: 7, 7, 7 x 4 Perform as 21’s. ---superset--2b. Single-Arm Dumbbell Preacher Curls: 12, 10, 8, 6 (per side) Increasing weight w/ each set. 3a. Rope Cable Pullovers 12, 10, 8, 6 Increasing weight w/ each set. ---triset--3b. Rope Cable Face Pulls: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3c. Rope Cable Curls: 20, 15, 12, 10 Increasing weight w/ each set. 4a. Single-Arm Dumbbell Rows: 8, 6, 4, 4 Increasing weight w/ each set. ---triset--4b. Prone Bench Dumbbell Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4c. Prone Bench Dumbbell Curls: 12, 12, 12, 12 Moderate weight, feel the burn.

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DAY 72: SHOULDERS/ABS/HIIT “HOME” 1a. Dumbbell Lateral Raises: 10, 10, 10 x 4 Perform as a Drop Set. ---superset--1b. Standing Dumbbell Military Press: 12, 10, 8, 6 Increasing weight w/ each set. 2a. Rear Cable Flyes: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---superset--2b. EZ-Bar Cable Upright Rows: 15, 12, 10, 8 Increasing weight w/ each set. 3a. Dumbbell Scott Press: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Hanging Dumbbell Lateral Raises: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3c. EZ-Bar Front Raises: 15, 12, 10, 8 Increasing weight w/ each set. 4a. Stair Master: 60sec Sprint, 60sec Sprint, 60sec Sprint Climb as fast as you can for 60 seconds. ---circuit--4b. V-Ups: 20, 20, 20 Full stretch, full squeeze. ---circuit--4c. Burpees: 15, 15, 15 Keep the pace up and fight through. ---circuit--4d. Weight Decline Bench Sit-Ups: 15, 15, 15 All the way down, all the way up.

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DAY 73: LEGS BLAST “PIZZA & DOUGHNUTS” 1a. Barbell Squats: 15, 12, 10, 8, 6 Increasing weight w/ each set. ---superset--1b. Dumbbell Split Squats: 10, 10, 10, 10, 10 (per side) Moderate weight, feel the burn! 2a. Single-Leg Leg Press: 20, 15, 12, 10 (per side) Increasing weight w/ each set. ---superset--2b. Box Jumps: 15, 15, 15, 15 Keep the tempo up, feel the burn. 3a. Leg Extensions: 10, 20 x 4 Perform as a Drop Set. ---superset--3b. Lying Hamstring Curls: 15, 12, 10, 8 Increasing weight w/ each set. 4a. Glute Ham Raises: 12, 12, 12, 12 Focus on the stretch and squeeze on these. ---superset--4b. Dumbbell Stationary Lunges: 10, 10, 10, 10 (per side) Increasing weight w/ each set. CALVES 1a. Donkey Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Leg Press Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 74: REST Enjoy your day of rest.

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DAY 75: PUSH blast “CHICAGO” 1a. Push-Ups: 30, 30, 30, 30 Pause if needed. ---triset--1b. Cable Flyes: 25, 20, 15, 12 Increasing weight w/ each set. ---triset--1c. Rope Triceps Pushdowns: 10, 10 x 4 Perform as a Drop Set. 2a. Dumbbell Svend Press: 20, 15, 12, 10 Increasing weight w/ each set. ---superset--2b. Dumbbell Flyes: 12, 10, 8, 6 Increasing weight w/ each set. 3a. Single-Arm Incline Dumbbell Bench Press: 12, 12, 12, 12 (per side) Moderate weight, feel the burn. ---triset--3b. Single-Arm Overhead Dumbbell Triceps Extensions: 15, 12, 10, 8 (per side) Moderate weight, feel the burn. ---triset--3c. Dumbbell Skull Crushers: 15, 12, 10, 8 Increasing weight w/ each set. 4a. Decline Barbell Bench Press: 10, 10 x 4 Perform as a Drop Set. ---triset--4b. Dumbbell Triceps Kickbacks: 12, 10, 8, 6 (per side) Increasing weight w/ each set. ---triset--4c. Weighted Dips: 12, 10, 8, 6 Increasing weight w/ each set.

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DAY 76: PULL BLAST “VIBES” 1a. Seated Dumbbell Curls: 12, 10, 8, 6 (per side) Increasing weight w/ each set. ---superset--1b. V-Bar Lat Pulldowns: 10, 10 x 4 Perform as a Drop Set. 2a. Barbell Pendlay Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--2b. Straight Bar Reverse Curls: 12, 10, 8, 6 Increasing weight w/ each set. 3a. Reverse Grip Cable Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Single-Arm Cable Rows: 10, 10, 10, 10 (per side) Moderate weight, focus on stretch and squeeze. ---triset--3c. Rope Curls: 20, 20, 20, 20 Go as heavy as possible for 20 reps! 4a. T-Bar Rows: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--4b. Pull-Ups: 12, 12, 12, 12 All the way down, all the way up. ---triset--4c. Single-Arm Preacher Curls: 6, 6, 6, 6 (per side) Go heavy here!

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DAY 77: SHOULDERS/ABS/HIIT “NO REGRETS” 1a. Dumbbell Arnold Press: 12, 12, 12, 12 Increasing weight w/ each set. ---superset--1b. Dumbbell Lateral Raises: 20, 20 x 4 Perform as a Drop Set. 2a. Barbell Clean & Press: 12, 10, 8, 6 Increasing weight w/ each set. ---superset--2b. Bent Over Dumbbell Rear Lateral Raises: 20, 20, 20, 20 Moderate weight, feel the burn. 3a. Rear Cable Crossovers: 15, 12, 10, 8 Increasing weight w/ each set. ---triset--3b. Cable Lateral Raises: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3c. Straight Bar Cable Front Raises: 15, 12, 10, 8 Increasing weight w/ each set. 4a. Rowing Machine: 500M Row, 500M Row, 500M Row Shoot for a 1:40 minute pace or less. ---circuit--4b. Rope Cable Crunches: 20, 20, 20 Full rotation and squeeze. ---circuit--4c. Deadmill Sprints: 30sec, 30sec, 30sec Treadmill is off for these. Manually move the belt as fast as you can for 30 seconds. ---circuit--4d. Planks: 60sec, 60 sec, 60 sec Finish with some planks!

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DAY 78: LEGS BLAST “EVOLVE” 1a. Barbell Front Squats: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Leg Extensions: 20, 15, 12, 10 Increasing weight w/ each set. 2a. Hack Squats: 20, 15, 12, 10 Increasing weight w/ each set. ---superset--2b. Leg Press: 20, 20, 20, 20 Moderate weight, feel the burn. 3a. Lying Hamstring Curls: 10, 10 x 4 Perform as a Drop Set. ---triset--3b. Dumbbell Split Squats: 15, 12, 10, 8 (per side) Increasing weight w/ each set. ---triset--3c. Squat Jumps: 15, 15, 15, 15 Tempo up, feel the burn. 4. Barbell Romanian Deadlifts: 20, 15, 12, 10, 8, 6 Increasing weight w/ each set. CALVES 1a. Standing Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set. ---superset--1b. Seated Calf Raises: 30, 25, 20, 10 Increasing weight w/ each set.

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DAY 79: REST Enjoy your day of rest.

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DAY 80: FOUNDATIONS: CHEST “F:C3” 1. Reverse-Grip Barbell Bench Press: 12, 10, 8, 6 Increasing weight with each set. 2. Decline Dumbbell Bench Press: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Incline Cable Flyes: 12, 10, 8, 8, 8 Increasing weight with each set. 4. Incline Dumbbell Svend Press: 12, 10, 8, 6 Increasing weight with each set. 5. Dumbbell Pullovers: 12, 10, 8, 6 Increasing weight with each set

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DAY 81: FOUNDATIONS: BACK “F:B3” 1. Barbell Deadlifts: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Reverse-Grip Lat Pulldowns: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Single-Arm Dumbbell Rows: 12, 10, 8, 6, 4 (per side) Increasing weight with each set. 4. Hammer Strength Rows: 12, 10, 8, 6 Increasing weight with each set. 5. Pull-Ups: 12, 10, 8, 8 With weight, if possible.

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DAY 82: FOUNDATIONS: SHOULDERS “F:S3” 1. Barbell Clean & Press: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Single-Arm Dumbbell Military Press: 12, 10, 8, 6 (per side) Increasing weight with each set. 3. Barbell Shrugs: 12, 10, 8, 6, 6 Increasing weight with each set. 4. Dumbbell Lateral Raises: 12, 10, 8, 6 Increasing weight with each set. 5. Dumbbell Upright Rows: 12, 10, 8, 6 Increasing weight with each set

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DAY 83: FOUNDATIONS: LEGS “F:L3” 1. Barbell Sumo Squats: 12, 10, 8, 6, 4 Increasing weight with each set. 2. Dumbbell Walking Lunges: 12, 10, 8, 8 (per side) Increasing weight with each set. 3. Leg Extensions: 12, 10, 8, 6, 6 Increasing weight with each set. 4. Hack Squats: 12, 10, 8, 6 Increasing weight with each set. 5. Barbell Romanian Deadlifts: 12, 10, 8, 6 Increasing weight with each set CALVES 1a. Standing Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set. ---superset--1b. Leg Press Calf Raises: 15, 12, 10, 8 Increasing weight w/ each set.

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DAY 84: FOUNDATIONS: ARMS “F:A3” 1. Dumbbell Spider Curls: 12, 10, 8, 6 Increasing weight with each set. 2. Barbell Curls: 12, 10, 8, 6, 4 Increasing weight with each set. 3. Dumbbell Hammer Curls: 12, 10, 8, 6 (per side) Increasing weight with each set. 4. Straight Bar Cable Pushdowns: 12, 10, 8, 6 Increasing weight with each set. 5. EZ-Bar Skull Crushers: 12, 10, 8, 6, 4 Increasing weight with each set 6. Close-Grip Barbell Bench Press: 12, 10, 8, 6 Increasing weight with each set.

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DAY 85: HIIT “HIIT:3” Circuit One: 3 Rounds. 60 seconds rest between rounds. 1a. Rowing Machine: 500M Row, 500M Row, 500M Row Shoot for a 2:00 minute pace or less. ---circuit--1b. Stability Ball Crunches: 30, 30, 30 Slow and steady, really feel the movement. ---circuit--1c. Planks: 60sec, 60sec, 60sec Hit the floor and hold these planks for a full 60 seconds! Circuit Two: 3 Rounds. 60 seconds rest between rounds. 2a. Kettle Bell Swings: 25, 25, 25 Grab a moderate weight kettle bell and hit 25 swings! ---circuit--2b. Chin-Ups: 20, 20, 20 Pause if needed, but finish these reps! ---circuit--2c. Deadmill Sprints: 20sec, 20sec, 20sec Treadmill is off for these. Manually move the belt as fast as you can for 20 seconds.

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DAY 86: REST Enjoy your day of rest.

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DAY 87: PUSH EVOLVE “MONTH 3” 1. Barbell Bench Press: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *Final time through, really push it here!

2. EZ-Bar Skull Crushers: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *Final time through, really push it here!

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DAY 88: Pull EVOLVE “MONTH 3” 1. Barbell Deadlifts: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *Final time through, really push it here!

2. Barbell Curls: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *Final time through, really push it here!

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DAY 89: SHOULDERS EVOLVE “MONTH 3” 1. Barbell Military Press: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *Final time through, really push it here!

2. Dumbbell Lateral Raises: 20, 15, 12, 10, 12, 15, 20 Increasing weight with each set until 10 reps, then back down in weight. RECORD YOUR LIFTS HERE… *Final time through, really push it here!

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DAY 90: LEGS EVOLVE “MONTH 3” 1. Barbell Squats: 20, 15, 12, 10, 8, 6, 4, 1RM Increasing weight with each set – going for your 1RM here! RECORD YOUR LIFTS HERE… *Final time through, really push it here!

2. Barbell Romanian Deadlifts: 20, 15, 12, 10, 8, 6, 4 Increasing weight with each set – as heavy as you can here! RECORD YOUR LIFTS HERE… *Final time through, really push it here!

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