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!
Anan13
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you have been always inspiration and i have learned most of my essential bodybuilding how to education from your YouTube channel back before you even do this website which is a great investment for anyone who seeks real no BS workouts/programs ..thank you again and please keep the good stuff coming soon. 

ejuarez97
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Hey Scott, I did not see it in the program anywhere but how would you be able to run the program 5 day instead of 3 days a week Thanks in advance
hamzajj456
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Hey Scott, I'm 20 years old and 135 pounds. So I'm skinny as hell right now. I used to go to the gym and I was 145 - 150 pounds. Do you reccomend your full body or your ppl program?
Scott_Herman  Edit  Delete  Close

@hamzajj456 FBE if your main goal is to build muscle - don't forget that gaining weight is all about eating enough too - got to be in that surplus!

j_skylinegtr
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Hi Scott, I'm trying to lose weight and tone my body. Do you think if I swim freestyle for 30-45 minutes two to three times a week (on rest days) too much? Thanks
Scott_Herman  Edit  Delete  Close

@j_skylinegtr no it won't be too much. Just make sure that including your swimming, you're only in a deficit of about 250 - 500 calories. That way you can lose weight steadily! Are you using the @mealplan on the app!

ErnieG77
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Hey Scott, I used your program selector and it brought me to fbe, my question is as a complete beginner(meaning I never lifted a single weight before) should I be focusing on form and not amount of weight? And how will supersets work for me if I can’t lift heavy?
Scott_Herman  Edit  Delete  Close

@ernieg77 yes the main focus is form, but you still want to challenge yourself. But it will take some time and some trial and error before you learn how much you can handle for rep ranges etc. Supersets will just work normally, again, lift as heavy as you can, but only while maintaining proper form

ahhsnap13
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Hey Scott,

I am currently doing FBE. Loving it. I was curious your thoughts for adding your shorter workouts for a two a day type of event. For example, on Monday, Workout A in the morning, at night doing say, the arms only 12 minute workout. Tuesday I would do cardio and abs. Wednesday Workout B in the morning, then at night doing non-stop lower body punishment, ect. Would that be too much for a natty?

Thanks. Keep up the great work. Love the programs.

Scott_Herman  Edit  Delete  Close

@ahhsnap13 it wouldn't be too much, provided you make sure you eat enough and sleep enough. If you're going to be doing two workouts per day and your goal is to gain weight in particular, the amount of calories you'll need is going to be high. So as long as you can eat enough to support those two workouts daily, there's absolutely nothing wrong with that plan!

RoberH
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Hi Scott, I'm finishing my ninth week. I am very happy and motivated. I have 2 news, one bad and one good. I stoped having muscle gains (bad news) but I keep loosing side belly fat (It feels great). I'm lost right now. I feel very energetic. Some days I can lift more weight even though I dont see my muscle groing for 3 weeks (I checked with my measure tape). Is it time to change something on my  Full Body routines or should change to another program? Maybe is something specific in my nutrition? please help!

Scott_Herman  Edit  Delete  Close

@roberh Sounds like maybe it's time to boost your calories.  If you are gaining muscle and then have never boosted calories, its normal for gains to stop.  If you want some more one-on-one guidance from me, you should go to MY ACCOUNT and upgrade to PLATINUM+.   This will give you access to my private @forums where I personally respond within 24 - 48 hours.  You can post workout and meal plan questions.  videos of your exercise form. Anything you need help with!  Check it out!  and CONGRATS ON DEM GAINS!

Lordflinch
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Hey Scott, i was just wondering if it is possible to split a full body workout into two different sessions on the same day. The workouts take me about 2 hours each and with work and study I've found that it's quite difficult isolating 2 straight hours in the day. Would it be bad if I did half of a full body workout in the morning for example, and the other half at night or would that be a bad idea? Thanks mate

Scott_Herman  Edit  Delete  Close

@lordflinch Well here is the thing.  It wouldn't be "optimal" as we are utilizing the overload on the movements in the begining which are big compounds to enhance the isolation movements in the supersets.  BUT, something is always better than nothing!  I would just say that if you do split it up, boost the supersts to 4 - 5 sets to keep the intensity up!

SuperSonny68
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Hey Scott! I just started the FBE and it was AMAZING. Did the heaviest weights I could handle for the 3 compounds and felt the STRESS on the supersets. Anyway, my questions are: How do you progressively overload this workout and workout B each week/month? For hypertrophy is it best to increase volume, or weights? Thanks, now about to DEMOLISH a homemade meal down me! Super pleased with myself for the first day. But I know I'll be able to improve.
Scott_Herman  Edit  Delete  Close

@supersonny68 great job man! And there is no best method - both increasing the weight and increasing the volume is going to be a way of overloading! So work towards both if you can!

as11
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Hey Scott,please help me out. I am a 46.7kg,5"4 skinny male and I put the chest press machine handle setting on 1,so it is all the way back as I am skinny.I also put the seat on 1 as I am small.The other day I forgot to adjust the handle setting and it was on 3/3,the farthest away from me.I could lift 47.5 kg,when normally my one rep max is 40 kg.I mix this workout in with the shoulder press machine and I alternate between the two.What I want to know,is should I move the handles forward to target my pecs rather than my arms-and if so,which setting to? Also,out of the three chest variations (dumbbell incline,machine and barbell) the only one that seems to be inducing gains is the barbell.The chest press as I explained to you may be my fault,and the incline dumbbell due to stabilizer muscles I can lift less than on the machine.Are the chest press and incline dumbbell the same-and is the machine better for packing on more muscle weight to your pecs primary. Would really appreciate it if you could help me quick, especially as I gotta workout tomorrow afternoon a couple of weeks before I take a break.Thanks
Scott_Herman  Edit  Delete  Close

@as11 well the handles should be over your pecs, yes. But in order to make sure you're really targeting the pecs, make sure that your arms don't flare out too wide. Keep your shoulder blades retracted and your elbows slightly tucked. I would suggest incline dumbbell pressing. Yes it will be harder due to having to stabilise at the same time, but that's a good thing. If you keep using the machine, you'll never really get much better with dumbbells because you're never working your stabilizers.