EVOLVE: Track A

Name: EVOLVE: Track A
Price: 59.9 AUD
Availability: InStock

A$59.90

Evolve is an 8-week strength and hypertrophy program for experienced lifters who want more structure, direction and progression in their training.

Track A is the Upper / Quad Dominant route:

It puts extra emphasis on upper-body development and quad development, with repeated pressing, pulling, shoulder and arm work across the week, and two lower-body sessions that lean toward the quads. Pulling, hinging and hamstring work stay in the program, so nothing important gets left behind.

You'll train five days a week, with two rest days. You build muscle and strength through purposeful volume, progressive overload and effort that builds across the block. Every session has clear sets, reps, rest times and target RIR (reps in reserve). The program never asks you to train to failure. Week 8 reduces volume, so you finish the block fresh.

Instant digital PDF download.

Download your PDF. Your guide is available straight after checkout, and you can save it to your phone or tablet.
Claim your tracker. Your tracking sheet link arrives by email, so you can log your weights, reps and RPE.
Follow the program. Train five days a week for 8 weeks, and use the guide as your map.
Show up and build. Small, consistent sessions add up.
*For optimal results, pair this program with nutrition tailored to your own goals
8 weeks of structured training: 5 training days and 2 rest days each week
Detailed workouts for every session, with sets, reps, rest times and a technique cue for each exercise
A target RIR (reps in reserve) guide for each week, with RPE and RIR explained
A progressive overload system that shows you when to add reps and when to add load
Guidance on choosing your working weights
Warm-up and ramp-up guidance, so you're prepared before your heaviest lifts
Rest-period guidance for each type of exercise
Autoregulation guidance, so you can adjust the load on harder or easier days
Exercise substitutions for when equipment is limited
An 8-week effort arc that shows how intensity and volume change across the block, including the Week 8 reduced-volume deload
A guide to what to do after the program
Access to the Evolve tracker, for logging your weights, reps and RPE

EVOLVE: Track A

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What’s Included