EVOLUTION

Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

Thank you for purchasing Evolution! Here are a

few things to help you complete the program:

You will need access to a fully equipped gym facility. You can
self-modify if you have different equipment available. No
variations of the program are available at this time.

The goal of this program is to improve your strength, speed

and overall athleticism and build lean muscle. Workouts are
structured in supersets and tri-sets with corresponding letters
and numbers (i.e., 1A and 1B should be performed as a
superset/1A, 1B, and 1C as a tri-set).

All 8 weeks include a warm-up, power and agility as the first

working sets and then strength to follow in the subsequent 2
supersets or tri-sets.

Weeks 1-6 are focused on establishing a solid foundation

where you can build strength and efficacy in your lifts while
increasing lean mass. Weeks 7+8 will put your strength gains
to the test with lower rep ranges and increased number of
sets. When you complete week 8, you should be able to return
to week 1 with a significant increase in weight from your first
go-round. When choosing weight, you should aim to go as
heavy as you can for the prescribed rep range.

The written text of each exercise is linked with an example

YouTube video if you need guidance on how to perform the
exercise correctly.

Good luck and have fun!

Kelly
EVOLUTION
Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

WEEK 1

WORKOUT 1: PUSH WORKOUT 2: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS//REPS
1 90/90 Shin Boxes 2 x 10 1 Cat/Cow 2x5
2 Glute Bridge 2 x 10 2 Leg Drops 2 x 10 each
3 Shoulder Taps to Down Dog 2 x 10 3 World’s Greatest # 2 x 5 each
WARMUP
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
SETS/REPS
1A Box Jumps 3x6 1A Kettlebell Swings 3x8
1B Med Ball Overhead Slams 3x8 1B Single Arm KB Dead Clean 3 x 6 each

2A Barbell Reverse Lunge 3 x 8 each 2A Trap Bar Deadlift 3x8

2B Dumbbell Floor Press 3x8 2B Dual KB Gorilla Row 3x8

3A Dual KB Front Squat 3x8 3A Staggered Stance KB Deadlift 3 x 8 each

3B Half Kneeling SA KB Strict Press 3 x 8 each 3B Cable Lat Pulldown 3x8
3C Single Arm High Plank 3 x :20 each 3C Hollow Body Hold 3 x :30

WORKOUT 3: PUSH WORKOUT 4: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS/REPS
1 Standing High Knee Pull 2 x 10 each 1 Inchworms 2 x 10
2 Reverse Lunge and Rotate 2 x 10 each 2 Squat to Stand 2 x 10
3 Scapula Push Ups 2x8 3 YTW’s 2x8
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
1A Skater Hops 3 x 6 each 1A Single Arm Kettlebell Swings 3 x 6 each
1B Plyometric Push Ups 3x6 1B Supinated Chin Up Hold 3 x :20

2A Barbell Push Press 3x8 2A Overhand Barbell Row 3x8

2B KB Bulgarian Split Squat 3 x 8 each 2B KB Single Leg Deadlift 3 x 8 each

3A Single DB Lateral Lunges 3 x 8 each 3A TRX/Ring Reverse Fly 3x8

3B Elevated Bridge SA Chest Press 3x8 3B Dumbbell Romanian Deadlift 3x8
3C Modified Copenhagen Plank 3 x :25 each 3C Cable Pallof ISO Hold 3 x :25 each
EVOLUTION
Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

WEEK 2

WORKOUT 1: PUSH WORKOUT 2: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS//REPS
1 90/90 Shin Boxes 2 x 10 1 Cat/Cow 2x5
2 Glute Bridge 2 x 10 2 Leg Drops 2 x 10 each
3 Shoulder Taps to Down Dog 2 x 10 3 World’s Greatest # 2 x 5 each
WARMUP
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
SETS/REPS
1A Box Jumps 4x6 1A Kettlebell Swings 4x8
1B Med Ball Overhead Slams 4x8 1B Single Arm KB Dead Clean 4 x 6 each

2A Barbell Reverse Lunge 3 x 10 each 2A Trap Bar Deadlift 3 x 10

2B Dumbbell Floor Press 3 x 10 2B Dual KB Gorilla Row 3 x 10

3A Dual KB Front Squat 3 x 10 3A Staggered Stance KB Deadlift 3 x 10 each

3B Half Kneeling SA KB Strict Press 3 x 10 each 3B Cable Lat Pulldown 3 x 10
3C Single Arm High Plank 3 x :25 each 3C Hollow Body Hold 3 x :35

WORKOUT 3: PUSH WORKOUT 4: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS/REPS
1 Standing High Knee Pull 2 x 10 each 1 Inchworms 2 x 10
2 Reverse Lunge and Rotate 2 x 10 each 2 Squat to Stand 2 x 10
3 Scapula Push Ups 2x8 3 YTW’s 2x8
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
1A Skater Hops 4 x 6 each 1A Single Arm Kettlebell Swings 4 x 6 each
1B Plyometric Push Ups 4x6 1B Supinated Chin Up Hold 4 x :20

2A Barbell Push Press 3 x 10 2A Overhand Barbell Row 3 x 10

2B KB Bulgarian Split Squat 3 x 10 each 2B KB Single Leg Deadlift 3 x 10 each

3A Single DB Lateral Lunges 3 x 10 each 3A TRX/Ring Reverse Fly 3 x 10

3B Elevated Bridge SA Chest Press 3 x 10 3B Dumbbell Romanian Deadlift 3 x 10
3C Modified Copenhagen Plank 3 x :30 each 3C Cable Pallof ISO Hold 3 x :30 each
EVOLUTION
Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

WEEK 3

WORKOUT 1: PUSH WORKOUT 2: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS//REPS
1 90/90 Shin Boxes 2 x 10 1 Cat/Cow 2x5
2 Glute Bridge 2 x 10 2 Leg Drops 2 x 10 each
3 Shoulder Taps to Down Dog 2 x 10 3 World’s Greatest # 2 x 5 each
WARMUP
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
SETS/REPS
1A Seated Box Jumps 3x6 1A Dead Stop Kettlebell Swings 3x8
1B Side to Side Med Ball Slams 3 x 4 each 1B Dual KB Dead Clean 3x6

2A Barbell Reverse Lunges 3 x 12 each 2A Trap Bar Deadlift 3 x 12

2B Dumbbell Floor Press 3 x 12 2B Dual KB Gorilla Row 3 x 12

3A Dual KB Front Squats 3 x 12 3A Staggered Stance KB Deadlifts 3 x 12 each

3B Half Kneeling SA KB Strict Press 3 x 12 each 3B Cable Lat Pulldown 3 x 12
3C Single Arm High Plank 3 x :30 each 3C Hollow Body Hold 3 x :40

WORKOUT 3: PUSH WORKOUT 4: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS/REPS
1 Standing High Knee Pull 2 x 10 each 1 Inchworms 2 x 10
2 Reverse Lunge and Rotate 2 x 10 each 2 Squat to Stand 2 x 10
3 Scapula Push Ups 2x8 3 YTW’s 2x8
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
1A Double Lateral Bounds 3 x 6 each 1A Alternating SA KB Swings 3 x 6 each
1B Banded Push Ups w/slow ECC 3x6 1B Pronated Pull Up Hold 3 x :25

2A Barbell Push Press 3 x 12 2A Overhand Barbell Row 3 x 12

2B KB Bulgarian Split Squat 3 x 12 each 2B KB Single Leg Deadlift 3 x 12 each

3A Single DB Lateral Lunge 3 x 12 each 3A TRX/Ring Reverse Fly 3 x 12

3B Elevated Bridge SA Chest Press 3 x 12 each 3B Dumbbell Romanian Deadlift 3 x 12
3C Modified Copenhagen Plank 3 x :35 each 3C Cable Pallof ISO Hold 3 x :35 each
EVOLUTION
Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

WEEK 4

WORKOUT 1: PUSH WORKOUT 2: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS//REPS
1 90/90 Shin Boxes 2 x 10 1 Cat/Cow 2x5
2 Glute Bridge 2 x 10 2 Leg Drops 2 x 10 each
3 Shoulder Taps to Down Dog 2 x 10 3 World’s Greatest # 2 x 5 each
WARMUP
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
SETS/REPS
1A Seated Box Jumps 4x6 1A Dead Stop Kettlebell Swings 4x8
1B Side to Side Med Ball Slams 4 x 6 each 1B Dual KB Dead Clean 4x6

2A Deficit Barbell Reverse Lunge 3 x 8 each 2A Trap Bar Deadlift 3x8

2B Alternating Dumbbell Floor Press 3 x 8 each 2B Banded SA Bent Over Row 3 x 8 each

3A Single Arm KB Front Squat 3 x 4 each 3A Wall Assisted SL KB Deadlift 3 x 8 each

3B Tall Kneel Dual KB Strict Press 3x8 3B Chin Up Negative 3x6
3C Single Arm Scap Push Ups 3 x 8 each 3C Hollow Body DB Pullover 3x8

WORKOUT 3: PUSH WORKOUT 4: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS/REPS
1 Standing High Knee Pull 2 x 10 each 1 Inchworms 2 x 10
2 Reverse Lunge and Rotate 2 x 10 each 2 Squat to Stand 2 x 10
3 Scapula Push Ups 2x8 3 YTW’s 2x8
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
1A Double Lateral Bounds 4 x 6 each 1A Alternating SA KB Swings 4 x 6 each
1B Banded Push Ups w/slow ECC 4x6 1B Pronated Pull Up Hold 4 x :25

2A Barbell Strict Press 3x8 2A Underhand Barbell Rows 3x8

2B Dual KB Bulgarian Split Squat 3 x 8 each 2B Dual KB Single Leg Deadlift 3 x 8 each

3A Dual DB Lateral Lunge 3 x 8 each 3A TRX/Ring Modified Chin Up 3x8

3B Elevated SL Bridge Chest Press 3 x 4 each 3B Toes Elevated DB Romanian DL 3x8
3C Copenhagen Plank 3 x :25 each 3C Tall Kneeling Cable Pallof Press 3 x 8 each
EVOLUTION
Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

WEEK 5

WORKOUT 1: PUSH WORKOUT 2: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS//REPS
1 90/90 Shin Boxes 2 x 10 1 Cat/Cow 2x5
2 Glute Bridge 2 x 10 2 Leg Drops 2 x 10 each
3 Shoulder Taps to Down Dog 2 x 10 3 World’s Greatest # 2 x 5 each
WARMUP
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
SETS/REPS
1A Broad Jumps 3x6 1A Banded Kettlebell Swings 3x8
1B Lateral Med Ball Wall Slams 3 x 6 each 1B Single Arm Swing Clean 3x6

2A Deficit Barbell Reverse Lunge 3 x 10 each 2A Trap Bar Deadlift 3 x 10

2B Alternating Dumbbell Floor Press 3 x 10 each 2B Banded SA Bent Over Row 3 x 10 each

3A Single Arm KB Front Squat 3 x 6 each 3A Wall Assisted SL KB Deadlift 3 x 10 each

3B Tall Kneel Dual KB Strict Press 3 x 10 3B Chin Up Negative 3x8
3C Single Arm Scap Push Ups 3 x 10 each 3C Hollow Body DB Pullover 3 x 10

WORKOUT 3: PUSH WORKOUT 4: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS/REPS
1 Standing High Knee Pull 2 x 10 each 1 Inchworms 2 x 10
2 Reverse Lunge and Rotate 2 x 10 each 2 Squat to Stand 2 x 10
3 Scapula Push Ups 2x8 3 YTW’s 2x8
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
1A Banded Lateral Bounds 3 x 6 each 1A Single Arm KB High Pull 3 x 6 each
1B Elevated Banded Plyo Push Ups 3x6 1B Wide Grip Pull Up Hold 3 x :25

2A Barbell Strict Press 3 x 10 2A Underhand Barbell Row 3 x 10

2B Dual KB Bulgarian Split Squat 3 x 10 each 2B Dual KB Single Leg Deadlift 3 x 10 each

3A Dual DB Lateral Lunge 3 x 10 each 3A TRX/Ring Modified Chin Up 3 x 10

3B Elevated SL Bridge Chest Press 3 x 5 each 3B Toes Elevated DB Romanian DL 3 x 10
3C Copenhagen Plank 3 x :30 each 3C Tall Kneeling Cable Pallof Press 3 x 10 each
EVOLUTION
Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

WEEK 6

WORKOUT 1: PUSH WORKOUT 2: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS//REPS
1 90/90 Shin Boxes 2 x 10 1 Cat/Cow 2x5
2 Glute Bridge 2 x 10 2 Leg Drops 2 x 10 each
3 Shoulder Taps to Down Dog 2 x 10 3 World’s Greatest # 2 x 5 each
WARMUP
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
SETS/REPS
1A Broad Jumps 4x6 1A Banded Kettlebell Swings 4x8
1B Lateral Med Ball Wall Slams 4 x 6 each 1B Single Arm Swing Clean 4x6

2A Deficit Barbell Reverse Lunge 3 x 12 each 2A Trap Bar Deadlift 3 x 12

2B Alternating Dumbbell Floor Press 3 x 12 each 2B Banded SA Bent Over Row 3 x 12 each

3A Single Arm KB Front Squat 3 x 8 each 3A Wall Assisted SL KB Deadlift 3 x 12 each

3B Tall Kneel Dual KB Strict Press 3 x 12 3B Chin Up Negative 3 x 10
3C Single Arm Scap Push Ups 3 x 12 each 3C Hollow Body DB Pullover 3 x 12

WORKOUT 3: PUSH WORKOUT 4: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS/REPS
1 Standing High Knee Pull 2 x 10 each 1 Inchworms 2 x 10
2 Reverse Lunge and Rotate 2 x 10 each 2 Squat to Stand 2 x 10
3 Scapula Push Ups 2x8 3 YTW’s 2x8
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
1A Banded Lateral Bounds 4 x 6 each 1A Single Arm KB High Pull 4 x 6 each
1B Elevated Banded Plyo Push Ups 4x6 1B Wide Grip Pull Up Hold 4 x :25

2A Barbell Strict Press 3 x 12 2A Underhand Barbell Row 3 x 12

2B Dual KB Bulgarian Split Squat 3 x 12 each 2B Dual KB Single Leg Deadlift 3 x 12 each

3A Dual DB Lateral Lunge 3 x 12 each 3A TRX/Ring Modified Chin Up 3 x 12

3B Elevated SL Bridge Chest Press 3 x 6 each 3B Toes Elevated DB Romanian DL 3 x 12
3C Copenhagen Plank 3 x :35 each 3C Tall Kneeling Cable Pallof Press 3 x 12 each
EVOLUTION
Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

WEEK 7

WORKOUT 1: PUSH WORKOUT 2: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS//REPS
1 90/90 Shin Boxes 2 x 10 1 Cat/Cow 2x5
2 Glute Bridge 2 x 10 2 Leg Drops 2 x 10 each
3 Shoulder Taps to Down Dog 2 x 10 3 World’s Greatest # 2 x 5 each
WARMUP
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
SETS/REPS
1A Banded Broad Jumps 3x6 1A Banded Dead Stop KB Swings 3x8
1B Single Leg Med Ball Slam 3 x 6 each 1B Dual KB Swing Clean 3x6

2A Barbell Reverse Lunge 4 x 6 each 2A Trap Bar Deadlift 4x6

2B Single Arm DB Bench Press 4 x 6 each 2B Three Point Bent Over Row 4 x 6 each

3A Anchored SA KB Front Squat 3 x 6 each 3A Rear Foot Elevated KB Deadlift 3 x 6 each

3B Tall Kneel Dual KB Strict Press 3x6 3B Chin Up 3 x AMRAP

WORKOUT 3: PUSH WORKOUT 4: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS/REPS
1 Standing High Knee Pull 2 x 10 each 1 Inchworms 2 x 10
2 Reverse Lunge and Rotate 2 x 10 each 2 Squat to Stand 2 x 10
3 Scapula Push Ups 2x8 3 YTW’s 2x8
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
1A Banded Double Lateral Bounds 3 x 4 each 1A Dual KB High Pull 3 x 6 each
1B Banded Plyo Push Ups 3x6 1B Single Arm Dumbbell Snatch 3 x 6 each

2A Barbell Strict Press 4x6 2A Pendlay Row 4x6

2B Dual Rack Bulgarian Split Squat 4 x 6 each 2B Dual KB Single Leg Deadlift 4 x 6 each

3A Goblet Cossack Squat 3 x 6 each 3A Pull Up 3 x AMRAP

3B Elevated SL/SA Bridge Chest 3 x 6 each 3B Barbell Romanian Deadlift 3x6
Press
EVOLUTION
Full Gym
Athlete Program
8 WEEKS 4 DAYS PER WEEK

WEEK 8

WORKOUT 1: PUSH WORKOUT 2: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS//REPS
1 90/90 Shin Boxes 2 x 10 1 Cat/Cow 2x5
2 Glute Bridge 2 x 10 2 Leg Drops 2 x 10 each
3 Shoulder Taps to Down Dog 2 x 10 3 World’s Greatest # 2 x 5 each
WARMUP
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
SETS/REPS
1A Banded Broad Jumps 4x6 1A Banded Dead Stop KB Swings 4x8
1B Single Leg Med Ball Slam 4 x 6 each 1B Dual KB Swing Clean 4x6

2A Barbell Reverse Lunge 5 x 6 each 2A Trap Bar Deadlift 5x6

2B Single Arm DB Bench Press 5 x 6 each 2B Three Point Bent Over Row 5 x 6 each

3A Anchored SA KB Front Squat 4 x 6 each 3A Rear Foot Elevated KB Deadlift 4 x 6 each

3B Tall Kneel Dual KB Strict Press 4x6 3B Chin Up 4 x AMRAP

WORKOUT 3: PUSH WORKOUT 4: PULL

Date: Date:
# WARMUP SETS/REPS # WARMUP SETS/REPS
1 Standing High Knee Pull 2 x 10 each 1 Inchworms 2 x 10
2 Reverse Lunge and Rotate 2 x 10 each 2 Squat to Stand 2 x 10
3 Scapula Push Ups 2x8 3 YTW’s 2x8
# WORKING SETS SETS/REPS # WORKING SETS SETS/REPS
1A Banded Double Lateral Bounds 4 x 4 each 1A Dual KB High Pull 4 x 6 each
1B Banded Plyo Push Ups 4x6 1B Single Arm Dumbbell Snatch 4 x 6 each

2A Barbell Strict Press 5x6 2A Pendlay Row 5x6

2B Dual Rack Bulgarian Split Squat 5 x 6 each 2B Dual KB Single Leg Deadlift 5 x 6 each

3A Goblet Cossack Squat 4 x 6 each 3A Pull Up 4 x AMRAP

3B Elevated SL/SA Bridge Chest 4 x 6 each 3B Barbell Romanian Deadlift 4x6
Press