Men's Program

[vc_row full_width=”stretch_row” css=”.vc_custom_1491253588895{margin-top: 50px !important;margin-bottom: 50px !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_column][vc_custom_heading text=”SIX WEEK FITNESS PROGRAM” font_container=”tag:h1|font_size:64|text_align:center|color:%23000000″ css_animation=”fadeInDownBig”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”SIX WEEK MEN’S FITNESS PROGRAM” font_container=”tag:h2|font_size:22|text_align:left|color:%23000000″ css=”.vc_custom_1486848409949{padding-bottom: 20px !important;}”][/vc_column][/vc_row][vc_row][vc_column][vc_tta_accordion active_section=”” collapsible_all=”true”][vc_tta_section title=”WEEKS 1 & 2 : STRENGTH” tab_id=”1486842428493-b89ef3e7-2355″][vc_column_text]The objective of the first two weeks of this program is to build strength. Some of the greatest physiques to ever compete professionally come from a strength training background.
This phase is all about tradition. Stick to traditional exercises. This is NOT the time to do single arm dumbbell presses on a stability ball.
In order to build strength, you will need to train heavy. How heavy?
We’re looking for a weight that you can PROPERLY perform 5-7 reps with.

SAMPLE WORKOUTS

DAY 1 – CHEST
Sample Exercises: Bench Press | Cable Press | Decline Cable Press | Incline Barbell Press | Dumbbell Flys | Cable Flys


DAY 2 – BACK
Sample Exercises: Weighted Pullups | Pull Downs | Weighted Chin Ups | Narrow Grip Pull Downs | Cable Rows | Barbell Rows | Seated Rows | Single Arm Dumbbell Rows


DAY 3 – LEGS
Sample Exercises: Barbell Squats | Dumbbell Squats | Split Squats | Barbell Dead Lifts | Leg Extensions | Leg Curls


DAY 4 – SHOULDERS & TRAPS
Sample Exercises: Military Press | Dumbbell Press | Lateral Raise | Frontal Raise | Reverse Flys | Barbell Shrugs | Seated Bent Shrugs


DAY 5 – BICEPS & TRICEPS
Sample Exercises: Barbell Curls | Dumbbell Curls | Seated Incline Curls | Preacher Curls | Triceps Rope Extension | Scull Crushers | Dips | Overhead Rope Extensions


DAY 6 – POWER
Here is where you get to experiment with some power exercises. I would recommend barbell cleans and various kettle bell movements like a swing / clean / press combination.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_tta_accordion active_section=”” collapsible_all=”true”][vc_tta_section title=”WEEKS 3 & 4 : SCULPT” tab_id=”1486842503204-86ed4e65-94fe”][vc_column_text]During the sculpting phase of the program, we’ll be working on hypertrophy (muscle size).
We’ll be sticking to the same basic exercises as phase one. This time, drop the weight to roughly a 10 rep max. Your goal should be to perform 8-12 PROPER reps each set. Since the weight has been dropped, try to limit your recovery time between sets to roughly 45 seconds (a full minute between sets is pushing it…).
You can give yourself a bit of time between each new exercises to regain your focus, but definitely keep a nice tempo during the sets of any one particular exercise.
Perform 20 – 30 total sets. You should perform a warmup set for every exercise. This warmup set does not count towards your overall 20 – 30 sets.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_tta_accordion active_section=”” collapsible_all=”true”][vc_tta_section title=”WEEKS 5 & 6 : SHRED” tab_id=”1486842501304-4248e9e9-9f84″][vc_column_text]Now it’s time to put Evolution SIX to work. During this 2 week period, you have a few training choices.
You can perform either the traditional Evolution SIX method or the 2.0 method. Both methods can be found here…
Or, you can perform a series of sprint intervals.
SPRINT INTERVALS:
These sprint sessions will consist of 3-4 mini circuits. Every mini circuit should include a “sprinting” exercise. If you are not comfortable sprinting, you can substitute any high intensity cardio exercises. A few examples include jumprope double unders, burpees, speed jumping jacks, etc…
So, each mini circuit will include 1 sprint and 2 exercises of your choice. These exercises can be from the previous phases or from the Evolution SIX video library.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

[thrive_leads id=’8264′]

[/vc_column_text][/vc_column][/vc_row]