Full Body Evolution

Full Body Evolution Program
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THIS PROGRAM WAS SPECIFICALLY DESIGNED TO HELP YOU INCREASE YOUR STRENGTH & MUSCLE MASS IN THE FASTEST AND MOST OPTIMAL WAY!

More specifically, FULL BODY EVOLUTION was built for the needs of BEGINNER & ADVANCED athletes. Did you know that to continue to progress month after month you do not have to jump from program to program? In fact, the only time you should stop Full Body training is when you stop experiencing LINEAR GAINS. But even then, a few MODIFICATIONS is all you need to continue making progress and keep BUILDING MUSCLE with this program!

Another great thing about FULL BODY training is that if for any reason you miss a workout, all you have to do is perform it the following day. For example, if you cannot train on an upcoming MONDAY, just perform FULL BODY A on TUESDAY and then FULL BODY B on THURSDAY. As long as you are consistent it will not affect your overall results and muscle growth.

Now just like any other program be sure to always perform adequate WARM-UPS before training. This includes DYNAMIC STRETCHING & WARM-UP SETS leading up to your working sets. For example, if you are performing 5 x 5 Deadlifts, your first set begins once you have completed at least 3 warm-up sets with 40%, then 60% and then 80% of your MAX WEIGHT. Remember that warm-up sets are not only useful for warming up your body, but they’re also a great opportunity to work on your MIND-MUSCLE CONNECTION to help better establish proper form before you jump into your actual working sets!

One more thing guys! I also designed this program to be 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.

Ready to GET STARTED? Just remember that if you need any help with progressing, swapping out exercises or anything else, join us in the FORUMS! That is what they are for and they are free to use! You can also leave a comment on the specific routine to get suggestions for ALTERNATE EXERCISES.

DISCLAIMER: I am in NO WAY responsible for your lack of RESULTS. Your terrible meal plan probably is! But seriously, how fast you see results will ALWAYS be determined by your MEAL PLAN. You cannot out-train a poor meal plan and if you’re not eating enough food, you might not experience results at all! So take advantage of the MS APP (iPhone & Android) and get that meal plan going!

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Leave your comments & Questions Below!
Adarshyadav
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Hi Scott,

I want to know is there any alternative for romanian deadlift and rackpull exercise. 

Adarshyadav  Edit  Delete  Close
@scott_herman As far as rack pull is concerned, my gym is small and bar is rack is always occupied by big guys all the time🤪🤪 so can i do dumbell shrugs or something else. For romanian deadlift, i can perform deadlift with good form but i m confused about the difference between normal deadlift and romanian deadlift so i start doing normal deadlift thats why i am asking
Scott_Herman  Edit  Delete  Close

@adarshyadav there isn't going to be an alternative that's as good. Is the reason you're looking for an alternative because you literally can't do the movements? Or you just don't like the movements?

ahhsnap13
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Great programs Scott. I've done 2-3 months of both PPL and 5 day split. Im loving the progression I am seeing and the results. I was curious what you thought of trying your Full Body Home program for about a month (deload type/cutting) then hitting this program after? Thanks Scott. 

Scott_Herman  Edit  Delete  Close

@ahhsnap13 is there a need for you to 'deload' like that for a month? If there isn't, I would just do one deload week of whatever program you've just finished, then move into FBE after that!

BixPy
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What would be the best program to start out for someone thats pretty tall and skinny? 6feet1 and 143lbs

Scott_Herman  Edit  Delete  Close

@bixpy well if you want to be training like 6 days per week with all that free time, then PPL would be perfect! But at the same time, Full Body Evolution would be good if you want to gain muscle because it will give you even more frequency than PPL. I would bring it down to whether gaining strength is a key goal of yours. If it is, go with PPL. If you're not so worried about gaining strength, go with FBE.

BixPy  Edit  Delete  Close

@scott_herman i finished high school. Ive got free time every day for 6 montg

LegendKamina1
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Hey Scott! I switched to the 5x5 Split routine because I liked how fast paced it was, but after 3 weeks I realized it's a bit too advanced for me (I saw some progress though so I can't wait to get back to it!). I wan tot return to this one but the 3 min wait times really drag out my gym time. Would it be benefical to rest 1min or 1min30secs during deadlifts/squats instead? Or should I just bare with it and keep the 3min rest?


Also when doing a romanian deadlift, do I push through my heels like a regular deadlift? Or pull with my back? I ask because I noticed your knees aren't really bent much.

LegendKamina1  Edit  Delete  Close

@scott_herman Alright! I'll just go for 2~3mins then. Thanks, boss!

Scott_Herman  Edit  Delete  Close

@legendkamina1 maybe make it 2 minutes instead. Would that work for you? I mean, you can go for 60 - 90 seconds, but the goal with those first exercises and sets is to go as heavy as possible, so it's best to rest just a little bit longer if you can!

Miliburns
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I signed up for platinum and I have my workout but I'm not seeing where it's saved?  It's like I'm having to put in my info each time to pull it up??  Also after the 12 week program when will I find my next workout from you?  

Scott_Herman  Edit  Delete  Close

@miliburns do you have the app? All you will have to do is open up the app and go into the program from the quick menu to access it. As for the next workout, it depends on what you want to do next. You can either change to one of the other programs available on the site / app, or you can continue with this program if you're still seeing results.

patrick21
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Hi Scott,

For how long i should be doing this exercises before i alter the program? 4 weeks or 5 weeks maybe?! What methods do you suggest for altering the program?!

And as an amateur. For how long i need to follow this kind of full-body workout?

Thanks <3

Scott_Herman  Edit  Delete  Close

@patrick21 I wouldn't say a slower adaptation, just that you might be able to keep progressing better with the increased frequency!

patrick21  Edit  Delete  Close

@scott_herman Okay. Thanks for your reply Scott. Asking out of curiosity, so there's a slower develop of adaptation on this program right? Is it because of compound movements in it?! or there are different reasons why we don't have adaptation issues in the long term.

Scott_Herman  Edit  Delete  Close

@patrick21 try 8 - 12 weeks before switching things up. Also, even after 8 - 12 weeks, if you're still seeing results, you can keep doing this, but if you want something new, you could switch to something like PPL for a bit of variety!

Ca11um47
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Hey Scott what program would you recommend for me im 60kg my body fat is 6.6kg 11% im quite skinny but want to see some very good gains i have been eating 3300 calories a day with also 120g of protein i managed to put 1kg of muscle but lost that also with fat weighing myself every 2 weeks it goes up and goes down but dont know what im doing wrong but im losing more and more fat which is good i guess even tho i dont have much fat hahah Many thanks
Scott_Herman  Edit  Delete  Close

@ca11um47 if your weight is going up and down but you're losing fat, that's a good thing - you might just be losing more fat than muscle you're gaining, which is normal. As for the program, Full Body Evolution would be a great option for you if your main goal is muscle building!

Robbyb1125
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Hey Scott, Im almost done my bulk and im wondering if your ppl program 6 days a week or full body evolution 4 days a week would lead to better short term gainzz? Full body 5 days a week would be damn near over training right?
Scott_Herman  Edit  Delete  Close

@robbyb1125 the 5 Day Split isn't over training. It's very hard to overtrain and I would never make a program that's going to be too much for you 😊 I would go with Full Body Evolution though! That brings amazing gains!

Robbyb1125
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Hey scott. I hit a plateau, im a more experienced lifter probably between intermediate and advanced and im wondering what program would help with that issue? Thanks for all you do my guy! 

Scott_Herman  Edit  Delete  Close

@robbyb1125 both will give you gains. FBE is definitely going to give you more frequency which can be really beneficial for gains! So maybe do that, that way you don't have to modify PPL.

Robbyb1125  Edit  Delete  Close
@scott_herman Yeah, I was curious as to when maximum gains between ppl and full body, i was leaning more toward ppl because it has more sets per muscle every week than full body, or would how frequent you train each on full body lead to maximum gainzzz?
Scott_Herman  Edit  Delete  Close

@robbyb1125 yes you're exactly right! You usually only need about 2 - 3 days between training the same muscle group again, so PPL and Full Body Evolution are great for that! Just make sure that if you turn PPL into a 5 day split, you still hit everything twice per week - so maybe something like PPL, Upper, Lower, Rest, Rest, Repeat.

AlanW
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I have a question.  When starting an exercise to do 3 warm-up set at 40%, 60%, then 80%?  Do I then do the 5 actual sets at the most I can lift to fail or at 80%?  Also, the workout A and B, do I just alternate, like monday I would do workout A, Wednesday I would do workout B, Friday I would do workout A and continue for the 12 weeks?

Scott_Herman  Edit  Delete  Close

@alanw you can find the structure of the program by checking out the calendar - that will show you when to do each workout. And you don't need to warm-up with percentages - you should do about 3 warm-up sets, but just make them weights you can handle and they should be no higher than a 7 RPE (as in, you should be able to hit at least another 3 reps with all of your warm-up sets).