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Evolve Health Coaching

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2 x upper body, 2 x lower body days designed for the busy bee! Workouts are designed to get you in and out in 45 minutes but still hit the spot! These are 6 week blocks Use the first week to ease into the block, push for 4 weeks, and the final week to deload (train at 70% and reset) before the next phase!
Please feel free to touch base with Blake or Emma if you have any questions!

Busy

Quick

4 Days

12 Weeks

6 Week Blocks

2 Lower

2 Upper

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Busy Bee

Block 1

Block 2

At home workouts that utilise 1 set of dumbbells and resistance bands.
The program is 12 weeks long.
Please reach out to Emma or Blake if you have any questions or need help with anything!	

Home

Full Body

Minimal

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With the push/pull/legs program, there is an option to do all 6 workouts per week, or only 3!! They are 6 week blocks! Use the first week to ease into the block, push for 4 weeks, and the final week to deload (train at 70% and reset) before the next phase!
Please reach out to Emma or Blake if you have any questions or need help with anything!	

Push

Pull

Legs

3 or 6 Days

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Push, Pull, Legs

3 x full body workouts. Feel free to superset exercises if needed! These are 6 week blocks! Use the first week to ease into the block, push for 4 weeks, and the final week to deload (train at 70% and reset) before the next phase!
Please reach out to Emma or Blake if you have any questions or need help with anything!

3 Days

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Full Body - 3 Days

5 workouts following a 2 x upper, 2 x lower and 1 x full body day split! They are 6 week blocks. Use the first week to ease into the block, push for 4 weeks, and the final week to deload (train at 70% and reset) before the next phase!
Please reach out to Emma or Blake if you need any help or have any questions!

1 Full Body

5 Days

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Upper, Lower, Full

4 workout targeting the whole body! They are 6 week blocks. Use the first week to ease into the block, push for 4 weeks, and the final week to deload (train at 70% and reset) before the next phase!
Please reach out to Emma or Blake if you need any help or have any questions!

Glutes

6 Weeks

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Full Body Split with Glute Focus

Full body workouts that utilise only dumbbells and resistance bands. The program is 4 weeks long each block - 8 Weeks total. Please reach out to Emma or Blake if you have any questions or need help with anything!

DB Only

4 Week Blocks

8 Weeks

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Dumbbell ONLY Full Body

 The program is 6 weeks long each block. Please reach out to Emma or Blake if you have any questions or need help with anything!

Strength

Growth

3 Lower

5 Day: Lower Focus