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!
tomydolittle
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Hi Scott, I am currently 138 pounds and 5 ft 7 in tall. My current body fat is about 18-20% according to my medical checkups, and my goal is to bulk up (especially get bigger stronger arms) while trying to lower my body fat and look ripped. Tried cutting and bulking, but obviously didnt work out cos I'm inexperienced. Is there any specific program that you recommend? Really want to look good and be strong!
tomydolittle  Edit  Delete  Close
Also, is Powerbuilding 101 suitable for beginners ? Read thru the workouts and it looks good!
pattar1
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Hi scott, what do you recommend is the best program for my skinny fat physique, I was looking at this one but not sure if its the best for me.  I am currently around 165lbs, 5ft 11, i would say around 15% body fat fairly athletic and have a 2-pack just have fat around chest and belly/love handles but want dont want to be too big but extremely lean, athletic and ripped. 

Scott_Herman  Edit  Delete  Close

@pattar1 hey Ralph! I replied to the post on your board as well, suggesting either this (Full Body Evolution) or PPL would probably be best for you. How many times per week would you be looking to train?

porscham
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The 12-week calendar shows 3 FBE workouts/week. What do you think about 4 FBE workouts/week?

Something like A, rest, B, rest, A, rest, B  - but this would mean there are two workouts back to back at the end of the week.   I'm thinking of re-shuffling what I'm doing, but I currently workout 5days/week, and don't want to cut it to 3!

Scott_Herman  Edit  Delete  Close

@porscham there doesn't have to be two workouts back-to-back at the end of the week. You could simply make it day on, day off. That way you're constantly going to be training 4 times over the course of a 7 day period, just that it won't always match up with Monday - Sunday if that makes sense. So you could do that!

JoshiePogi
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Scott can you do a 3 times a week workout plan please thanks
JoshiePogi  Edit  Delete  Close
@scott_herman Oops sorry my bad I didn't able to check it right away I'm going to give it a try!
Scott_Herman  Edit  Delete  Close

@joshiepogi this is a 3-day workout program my friend! You didn't look at the calendar?

porscham  Edit  Delete  Close

@joshiepogi the 12-week calendar above shows 3 workout per week (abs on the off days..)

JohnFoss
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When i try to sign up for platinum it says that my exsperationdate is invalid, I have tried many times and have wrote exactly what it says on the card. Anyone know why? (my card havent exspired)
Scott_Herman  Edit  Delete  Close

@johnfoss hey John. Was it you who messaged me on Instagram about this?

dan_got_banned
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Hey Scott when are the videos going to come out for full body?
stooge38  Edit  Delete  Close
@scott_herman chicken artichoke is honestly such a great combo
Scott_Herman  Edit  Delete  Close

@dan_got_banned I am going to finish them up this week!  I linked up with a "Food Prep Service" and am going to be offering that on the site and in the program to help with meals.  They are pre-made and delicious.  Been tasting them for the last week.  Chicken with articohoke dip.. soooo amazing!

jfSR
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CAN you do the bieps triceps MERCY 30's finishers during a FULL BODY EVOLUTION workout?

Scott_Herman  Edit  Delete  Close

@jfsr you could do those to switch things up from time to time, yeah!

seloraby
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I have been using the total body evolution program for 10 weeks now, and 2 major things I found: 1. I have been adding weights almost every 7-10 days, and I am talking weights, not 5 or 10 pounds, and most importantly; I am adding weights and keeping a proper form, not just satisfying my manhood need of lifting heavy. 2. My body did not get board from this program, unlike every other routine I've used in the past, and I am actually starting on the 3rd run, and looking forward to keep adding weights or gain more strength with the weights I am currently on. It is one of the most challenging programs I've used so far, and if I can't add weight; I do challenge myself with less resting time between sets, and it does work for the following week when I add weights. I finally found a program that I don't have to change every 8-10 weeks. Thank you Scott for all the educational videos, they helped me understand my body in my fifties.
Scott_Herman  Edit  Delete  Close

@seloraby makes me so happy to hear this man! It's an amazing feeling when you find a program where you just get constant results and constant progressive overload! And I'm glad that when you can't always add more weight, you're finding other ways to still make each workout more challenging than the last and pushing yourself - that's what it's all about! Keep the gains coming!

porscham
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This routine just gets better the more I do it. I'm finally getting down to minimal rest times and learning about cheater reps to overload...it's changed EVERYTHING! I think I'm tapping into the metabolic stress mechanism (missing entirely from my previous routines), which feels much different than constantly trying to go as heavy as possible and rest forever between sets. Went at it so hard yesterday I literally had nothing left for cardio a few hours later, haha. Loving it!

Scott_Herman  Edit  Delete  Close

@porscham leaving nothing in the tank, I love it!! And that's awesome you are learning more about things like metabolic stress - it's not always how much weight you lift! Keep up the great work!

Dietrich262
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Hi, Do you have a alternative exercice for the upright row because I have wrist pain Thanks
Scott_Herman  Edit  Delete  Close

@dietrich262 if you REALLY have to, do shrugs instead to hit your traps. Have you tried upright rows with an E-Z curl bar?