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1 Full Body Evolution – A
2 Full Body Evolution – B

Full Body Evolution – A

This program is structured as a 3-DAY PROGRAM or a 5-DAY PROGRAM. The deciding factor here is when you prefer training your ABS. Each FULL BODY WORKOUT will take up to 90 minutes to complete and then once finished, you have the OPTION to TRAIN YOUR ABS. However, if you are lacking in energy, you can alternatively train your abs the following day instead of resting. You can also choose to add a bit of HIIT CARDIO to your separate ABS day as well.

Get ready for a total body workout that’s going to leave you sore, but ready for more! Really push your limits on every exercise and be sure to take advantage of the emphasis FBE-A places on your upper body! As you’ll see, each routine in FBE shifts toward more upper or lower work to ensure you can continuously train 4 – 5+ days a week and keep the muscle gains coming!

Workout A

  1. Deadlift (5 sets, 5 reps, 2-3 min rest)
  2. Squat (5 sets, 8 reps, 90 sec to 2 min rest)
  3. Pull-Up (4 sets, 8 reps, 90 sec to 2 min rest)

Superset 1

  1. Incline DB Press (3 sets, 8 reps)
  2. DB Incline Curl (3 sets, 8 reps, 60-90 sec rest)

Superset 2

  1. Upright Row (3 sets, 12-15 reps)
  2. DB Power Bomb (3 sets, 8-10 reps, 60-90 sec rest)

Superset 3

  1. DB Lateral Raise (4 sets, 12-15 reps)
  2. Seated Calf Raise (4 sets, 15-20 reps, 60-90 sec rest)

ABS – A

  1. Ab Pulldown (3 sets, 15-20 reps, 60 sec rest)
  2. Wood Chopper (3 sets, 12 per side, 60 sec rest)
  3. Alternating Toe-Touch (3 sets, 20 per side, 60 sec rest)

Full Body Evolution – B

Can you walk on your hands?  Because if not, you may have a hard time getting around for a few days!  Yes, this is a full body workout, but we’re going to be placing a bit more emphasis on the lower body this time.  Stay consistent and increase the weights when you can!  YOU GOT THIS!

Workout B

  1. Squat (5 sets, 5 reps, 2-3 min rest)
  2. Rack Pull (Above Knees) (5 sets, 5 reps, 2-2 min rest)
  3. BB Overhead Press (3 sets, 6 reps, 60-90 sec rest)
  4. T-Bar Row (3 sets, 8 reps, 60-90 sec rest)
  5. Romanian Deadlift (3 sets, 8-12 reps, 60-90 sec rest)

Superset 1

  1. Incline DB Fly (3 sets, 8-10 reps)
  2. Alt. DB Lunge (3 sets, 8-10 reps, 60-90 sec rest)

Superset 2

  1. DB Rear Delt Raise (4 sets, 12-15 reps)
  2. BB Calf Raise (4 sets, 15-20 reps, 30-60 sec rest)

ABS – B

  1. Sit-Up (3 sets, 30 reps, 60 sec rest)
  2. Floor Wiper (3 sets, 12 per side, 60 sec rest)
  3. Standing DB Crunch (3 sets, 20 per side, 60 sec rest)