MUSCLE GAIN

Full Body Evolution

Unlock Your FULL POTENTIAL With FULL BODY TRAINING! No Shortcuts, Just SCIENCE! Fastest Gains Possible!

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!

WANT ACCESS TO THE ENTIRE PROGRAM?  JOIN NOW FOR 7 DAYS FREE!  USE CODE: MS7

About The Author

Find Me On:

CEO / Creator of MuscularStrength.com


I can take your training to the NEXT LEVEL! Check out my PROGRAMS and 1 on 1 Coaching!

Find Me On:

Comments

Bflem83
 Close

Hi Scott, when you say that this is not a “strength” workout, could you clarify what you mean? In the description for this workout, it mentions increasing strength and building muscle mass... For perspective, I have been lifting for the first time in years for about 9 months, and have been attempting to lift heavy that entire time... lot of 3 set, 4-6 rep stuff. My ultimate goal is to be 6’2” 215-220 lbs lean, and I’m currently around 200 lbs ~12% body fat, and I’m starting this program as I’m at the beginning of a cut and figured the high rep low weight of this program would align with that... should I stay on this program until I hit my desired body fat and then switch to a heavier program when I start to lean bulk? Also, I’m doing parts of the arm and chest programs on my abs day in between the A & B days, if that factors into anything... I guess I’m asking, what should I expect from the full body program that I’m not getting with a strength program?

Scott_Herman  Edit  Delete  Close

@bflem83 when I say this is not a "strength" program, I mean that's not the main goal of the program. Yes you will probably increase your numbers across some of your lifts. But the main goal here is high frequency training to maximize muscle gain. So you can do this during a lean bulk too, you don't necessarily need a heavier program if gaining muscle is your primary goal. If you're doing parts of the arm and chest programs on the days between full body workouts because they're lagging areas you're trying to improve, that's great!

djessyownage
 Close

Hey Scott, I really like the idea of this program. I noticed this program does not have a barbell bench press and from what I have always heard i thought the bench press was one of the most important exercises to a program. Is an incline dumbbell press basically the same thing?

Scott_Herman  Edit  Delete  Close

@djessyownage Well the great thing about the programs is that we can easily make adjustments to suit your needs.  This is not a "strength" program so relying on barbell work is not necessary.  However if you would like to make some changes to the workouts are are unsure just leave a comment on the routine itself and I can help you out.  If you would like to switch out the DB Press for the BB, that is ok.  

Kngraym
 Close

Quick question I've been really enjoying this workout, but have recently switched my gym time due to work and only have about an hour to workout now. Can I do Workout A on Monday and whatever I don't finish in time do on Tuesday. Then back to workout B on Wednesday and so forth? Or is it better to switch to a different program all together?


Clarification: M - Workout A, T - Remaining Workout A + HIIT, W - Workout B, Th - Remaning Workout B + HIIT. so forth

Scott_Herman  Edit  Delete  Close

@kngraym it just means you'll be turning it into a strength day / hypertrophy day program, as the first lifts are generally the heavier lifts for each routine. Also, it will almost turn it into more of an upper / lower split. For example, for FBE-A, once you've done the 3 main lifts on one day, the next day you'll basically be doing an upper body workout (except for the calf raise)

Kngraym  Edit  Delete  Close

@scott_herman Alright, I'll try combining them to save more time. At this point, I have an hour but really averaging like 50 mins after warm up. Does splitting it though between days decrease the effectiveness?

Scott_Herman  Edit  Delete  Close

@kngraym it can work, but if you want to save more time, maybe try supersetting some of the first exercises too. For example, you could superset squats with pull-ups during FBE-A and then superset overhead press and T-Bar row during FBE-B. How much time do you have to train when you go to the gym?

GabrielGN
 Close
Hey Scott so I'm not that new to him but never quite understood the calories that I should eat and the calculator on the app says I need about 2400 and 2600 and I have to say I think it a big number, do you think it seems about right for a person with this routine and a weight of 65 kg
Scott_Herman  Edit  Delete  Close

@gabrielgn Hey man!  download the workout calendar to see when to do the workouts.  It's listed above and on both routine pages!  As for calories, that sounds about right for muscle gain.  Have you started tracking your calories with my meal plan app?

GabrielGN  Edit  Delete  Close
Also another question abs is supposed to be done on rest days or every day?
TXEMS911
 Close

@scott_herman

Another question here, sorry!!


I would like to do this workout about 4 days a week, would it be alright to add on about 40 minutes of HIIT or boxing following each workout. Also on the other days I would like to do boxing which I love!

Question is is this a good regimen or am I doing too much?

The thing is that I'm overweight and would love to lose about 70 pounds. Also I just started a job as a Firefighter and need to increase my cardio and strength for myself and safety of the job and in helping others.

Thanks!!

TXEMS911  Edit  Delete  Close

@scott_herman Great! Thank you so much! Just want to make sure that I'm doing the right thing!!!


Scott_Herman  Edit  Delete  Close

@txems911 if one of your main overall goals is fat loss then adding in that HIIT cardio or boxing is a great idea! So yes you can absolutely add that onto the program!

TXEMS911
 Close
Has anyone seen good gains with this program? I guess I'm a little hesitant because you stick with two workouts with the same exercise routine and not switching it up, which is what I'm used to. Thanks!!!
Scott_Herman  Edit  Delete  Close

@txems911 understandable man! You don't want to be wasting your time. This will get you results! Just make sure you have your @mealplan on point too!

TXEMS911  Edit  Delete  Close

@scott_herman Great! Thank you so much!Just worried because I've done so many workouts in the past and want make sure that I get good results!!!


Scott_Herman  Edit  Delete  Close

@txems911 lots of people have seen good results man, just look at all the comments below! Even for myself, I've been doing full body training for the last 6 weeks now and even though I'm doing a lot of the same movements, I'm getting awesome results because of the frequency of hitting every muscle group multiple times per week. Remember that keeping it simple is sometimes best and most effective!

TarikD_sa
 Close

Quick question: How can I implement exercises like the Pin-Press & Pendlay Row in this program? I've been doing those sometimes on my rest days after destroying my aahhhms with the tri-set workouts. And can I switch up the exercise variations (i.e. instead of the conventional Squat do the Jefferson Squat) to shake things up a bit and have some fun without sabotaging my gains?

Scott_Herman  Edit  Delete  Close

@tarikd_sa yes you can switch things up. Maybe replace the incline DB bench press with a pin press every second time you do FBE-A and replace the T-Bar row with a pendlay row every second time you do FBE-B. Shaking things up a little like that won't sabotage your gains!

JayMadison
 Close

I'm having amazing results on this plan, thanks for creating it. I just tested leg press after 4 or 5 months on the program and it went up from 240 to 350. Killer program. Lat pulldown also went up 45lbs

Scott_Herman  Edit  Delete  Close

@jaymadison that's what I like to hear Jay! Always improving!

Molkobahn
 Close
Hi Scott! I'm recovering from some back pain and my physiotherapist hold me to not do deadlifts and squats on the same session. Is there a way to modify the FBE program to make that work?
Scott_Herman  Edit  Delete  Close

@molkobahn well your best bet for now is to probably just take them out completely. Could you replace the squat with a front squat or goblet squat to take pressure off your back? And could you do a rack pull instead of a deadlift? Even if you have to do them super light for now until you fully recover?

mro_syd
 Close

Hi Scott, love your contents and program! Platinum member here!
I have 2 questions regarding Full Body Evolution program:
(1). Is it normal to have my lower back area sore the day after doing workout A? Just want to make sure I'm not doing any mistake during deadlift and squat.
(2). My gym doesn't have seated calf raised machine, do you have other alternative for this exercise?

Scott_Herman  Edit  Delete  Close

@mro_syd PPL will be good to help with fat loss with the HIIT routines included so maybe give that a go next!

mro_syd  Edit  Delete  Close

@scott_herman You are right, after doing the exercise for a week, all the soreness are gone, not just on my lower back, my thighs as well. Been doing the workout for 2 full months now, but thinking on switching to different routines so I can lose my fat belly faster. Do you have a recommendation which workout routines I should try next?

Scott_Herman  Edit  Delete  Close

@mro_syd Thanks man!!


1) It could be if you are not used to the movements.  I would really have to see your form first.


2) you can just do them standing again.  Maybe just switch your foot position.  One day keep feet close, another day keep them spread out.



How has your training been since your post?