• Vegan Strong

Evolution Training Program: Part 1

By Jared Malvin


This is a great program that I love to introduce to first time lifters, people interested in getting in better shape or just getting back into lifting. It features a 6-day/week lifting program with 3-day splits. (A 3-day split is a training block covering all the muscles in 3 days and then working them again the next 3 days.) I generally follow that training protocol for almost all my styles of training and credit to Ron Mathews for creating this. I have done this exact training block in the past and am planning on this exact training below as gyms reopen.

These workouts also feature supersets (conducting 2 different exercises one immediately after the other with no rest) tri-sets (conducting 3 different exercises in a row) and giant sets (conducting more than 3 exercises in a row) all with minimal rest time between sets. This design really pushes the body to work hard, keep the heart rate up and produce great results. The amount of reps and sets also ensure the weight used is somewhat minimal to achieve all the reps with proper form. It is of vital importance that all reps are conducted slow and controlled with a squeeze on the muscle being worked.

Week 1

Day 1 Chest/Back

Superset 1: rest 1 minute between supersets

1) Barbell Bench Press 7 sets/20, 15, 12, 10, 5, 8, 16 reps

2) Lat Pulldown 7 sets/20, 15, 12, 10, 5, 8, 16 reps


Superset 2: rest 1 minute between supersets

1) Incline Dumbbell Chest Press 4 sets/12-15 reps

2) One-arm Dumbbell Row 4 sets/10-12 reps each arm


Superset 3: rest 1 minute between supersets

1) Chest Fly Machine 4 sets/10 reps

2) Close Grip Cable Row 4 sets/10 reps


Day 2 Legs/Triceps

Superset 1: rest 1 minute between supersets

1) Barbell Squat 7 sets/10, 15, 12, 10, 5, 8, 16 reps

2) Triceps Cable Extension: V-Bar 7 sets/20, 15, 12, 10, 5, 8, 16 reps


Superset 2: rest 1 minute between supersets

1) Lying Leg Curl 4 sets/12-15 reps

2) One-arm Dumbbell Lying Triceps Extension 4 sets/10-12 reps


Superset 3: rest 1 minute between supersets

1) Dumbbell Goblet Squat 4 sets/10 reps

2) Overhead Dumbbell Triceps Extension 4 sets/15 reps


Day 3 Deltoids/Biceps

Superset 1: rest 1 minute between supersets

1) Seated Dumbbell Shoulder Press 7 sets/20, 15, 12, 10, 5, 8, 16 reps

2) Seated Dumbbell Two-arm Curl 7 sets/10, 15, 12, 10, 5, 8, 16 reps


Superset 2: rest 1 minute between supersets

1) Plate Front Raise 4 sets/12-15 reps

2) Standing Barbell Curl 4 sets/10-12 reps each arm


Superset 3: rest 1 minute between supersets

1) Dumbbell Lateral Raise 4 sets/12 reps

2) Dumbbell Hammer Curl 4 sets/12 reps



Day 4 Chest/Back

Superset 1: rest 1 minute between supersets

1) Dumbbell Fly 5 sets/15, 12, 10, 10, 10 reps

2) Bent-over Two-arm Dumbbell Row 5 sets/15, 12, 10, 10, 10 reps


Superset 2: rest 1 minute between supersets

1) Close-grip Bench Press 4 sets/10-12 reps

2) Lat Pulldown Narrow Reverse Grip 4 sets/10-12 reps


Superset 3: rest 1 minute between supersets

1) Chest Dips 4 sets/AMRAP

2) Cable Row Narrow Underhand Grip 4 sets/10-12 reps


Day 5 Legs/Triceps

Superset 1: rest 1 minute between supersets

1) Reverse Lunge 5 sets/15, 12, 10, 10, 10 reps

2) Triceps Cable Extension: St