Embarking on a fitness regimen can seem daunting, especially when you're not sure where to begin or how to structure your workouts to ensure optimal results. The 60 Day Revolution, introduced by James Grage and supported by a panel of experts including Nerijus Bagdonas and Jim Sayih, simplifies this process through a meticulously structured program designed to cater to a variety of fitness goals and equipment availability. The program spans across multiple phases—ranging from the introduction of basic exercises to a shock phase intended for maximized muscle engagement. Each phase introduces a mix of upper body, lower body, conditioning, and rest days, ensuring a holistic approach to fitness. The regimen goes beyond mere exercise routines; it incorporates strategic rest periods and varied conditioning options to adapt to individual needs and preferences. Additionally, the program is built to adjust its intensity and complexity over time, accommodating both beginners and those looking to intensify their workout routines. Complete with a daily guide and rep schemes tailored to each workout phase, the 60 Day Revolution not only guides users through diverse workouts but also encourages them to share their journey, fostering a community of motivated individuals striving for personal improvement.
| Question | Answer |
|---|---|
| Form Name | 60 Day Revolution Pdf Form |
| Form Length | 20 pages |
| Fillable? | No |
| Fillable fields | 0 |
| Avg. time to fill out | 5 min |
| Other names | james grage ta2 pdf, james grage workout plan pdf, 60 day revolution pff, ta2 pdf |
TRAINING PROGRAM
PRESENTED BY JAMES GRAGE
PANEL OF EXPERTS
NERIJUS BAGDONAS, C.S.C.S. |
JIM SAYIH, MS, C.S.C.S. |
|
FITNESS MODEL AND TRAINING EXPERT |
911 CROSSFIT, OWNER |
|
MATT TUTHILL |
ANGELICA NEBBIA |
|
ONLINE EDITOR, FLEX AND MUSCLE & FITNESS |
||
DEPUTY EDITOR, MUSCLE & FITNESS |
||
|
||
ZACK ZEIGLER |
KYLE HUNT, C.S.C.S |
SENIOR EDITOR, MUSCLE & FITNESS |
FORMER NFL TIGHT END, FITNESS MODEL AND TRAINING EXPERT |
PROGRAM OVERVIEW
Welcome to 60 Day Revolution! Below we will show you the break down of each “Day”.
JUMP START
UPPER BODY DAY
LOWER BODY DAY
CONDITIONING DAY
ACTIVE REST DAY
FULL BODY DAY
CHALLENGE DAY
REST DAY
Directions: Perform the “Jump Start” warmup as a circuit before all workouts.
Perform three trisets, choosing from the exercise list provided. Make sure to refer to the chart to see how set and rep ranges in each phase.
Here you are performing 2 Supersets with a Straight Set or regular set that does not include a superset. Make sure to refer to the chart to see how the set and rep ranges change.
60 Day Revolution is designed to accommodate you even if you may have limited equipment or places to workout. So, on your conditioning days, we give you 3 options to complete your conditioning. Working
out: indoor, outdoor or a rowing machine. This is also designed so you can have a different workout every time!
If you have a lot of fat to lose, bump it up to 2 conditioning days
per week. Note that Week 7 conditioning is 30 minutes of
Week 8, though you can perform Week 7’s
Here you are performing 2 Supersets plus 1 of 3 Finishers. Make sure to refer back to the chart given to you to see how the set and rep ranges change every week in each phase.
Share your results on social media to compare times and scores with the hashtag #60DayChallenge.
Recovery is key, this is your rest day.
!
PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsability for injury sustained as a result of following the advice or suggestions contained within the content of this program.
!
EXAMPLE PROGRAM: 60 DAY CHART
PERFORM EACH DAY ONCE PER WEEK
|
|
DAY |
|
DAY |
|
DAY |
|
DAY |
|
DAY |
DAY |
|
|
|
|
|
|
|
|
|
|||||
|
BODY |
|
CONDITIONING |
|
REST |
|
|
CHALLENGE REST |
|
|||
UPPER |
LOWER |
BODY |
|
ACTIVE |
|
BODY |
|
|
DAY |
|||
|
|
|
|
FULL |
|
|
||||||
|
|
|
|
|
|
|
|
|||||
|
|
|
|
|
|
|
|
|
|
|
||
|
1 |
INTRO |
PHASE |
|
|
|
|
|
|
|
2 |
BASE |
PHASE |
|
|
|
|
|
|
|
3 |
OVERLOAD |
PHASE |
|
|
|
|
|
|
|
4 |
OVERLOAD |
PHASE |
|
|
|
|
|
|
|
5 |
OVERLOAD |
PHASE |
|
|
|
|
|
|
|
6 |
OVERLOAD |
PHASE |
|
|
|
|
|
|
|
7 |
DELOAD |
PHASE |
|
|
|
|
|
|
|
8 |
SHOCK |
PHASE |
|
|
|
|
DELOAD / RESET
ACTIVE RECOVER / LIGHT TRAINING
MON |
|
TUES |
|
WED |
|
THUR |
|
FRI |
|
SAT |
|
SUN |
1 |
|
2 |
|
3 |
|
4 |
|
5 |
|
6 |
|
7 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
8 |
|
9 |
|
10 |
|
11 |
|
12 |
|
13 |
|
14 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
15 |
|
16 |
|
17 |
|
18 |
|
19 |
|
20 |
|
21 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
22 |
|
23 |
|
24 |
|
25 |
|
26 |
|
27 |
|
28 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
29 |
|
30 |
|
31 |
|
32 |
|
33 |
|
34 |
|
35 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
36 |
|
37 |
|
38 |
|
39 |
|
40 |
|
41 |
|
42 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
43 |
|
44 |
|
45 |
|
46 |
|
47 |
|
48 |
|
49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
50 |
|
51 |
|
52 |
|
53 |
|
54 |
|
55 |
|
56 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
57 |
|
58 |
|
59 |
|
60 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
UPPER BODY DAY
REP GUIDELINES FOR UPPER BODY: There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during
each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do
JUMP START: Perform the following warmup as a circuit before all workouts.
EXERCISE REPS
Shoulder Mobility* 10
Side Bend |
10 each side |
Trunk Rotation |
10 each side |
Yoga Pushup** |
10 |
Band |
10 |
PHASES
1INTRO
2 BASE
3 OVERLOAD
4 OVERLOAD
5 OVERLOAD
6 OVERLOAD
7 DELOAD
8 SHOCK
TRISET 1
3 x 10
4 x 8
4 x 10, 8, 6, 4
5 x 5
6 x 3
6 x 10, 8, 6, 4, 4, 3
4 x
TRISET 2
3 x 10
4 x 10, 8, 6, 4 4 x 8
4 x 10, 8, 6, 4
5 x 5
6 x 3
4 x
TRISET 3
4 x
4 x
4 x
4 x
4 x
4 x
4 x
4 x
*You can use arm circles, face pulls, or the shoulder mobility exercise of your choice.
**Perform a normal pushup, then in the top position form a pike with your hips; your body will form a triangle with the ground; keep your back flat and legs straight.
DIRECTIONS: Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only
first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and
variable is the number of sets and reps done in each phase of the program.
TRISETTRISET1 TRISETTRISET2
CATEGORY |
EXERCISES (CHOOSE ONE) |
|
CATEGORY |
EXERCISES (CHOOSE ONE) |
HEAVY |
• PULLUP |
|
HORIZONTAL |
• BARBELL BENTOVER ROW |
|
• DB ROW |
|||
• CHINUP |
|
|||
VERTICAL PULL |
|
PULL |
• SEATED ROW |
|
• LAT PULLDOWN |
|
|||
|
|
|
|
• |
HORIZONTAL |
• BARBELL BENCH |
|
|
|
|
|
|
||
|
|
• BARBELL OR DB PUSH PRESS |
||
• DB BENCH |
|
HEAVY |
||
PUSH |
|
• BARBELL OR DB MILITARY PRESS |
||
• ALTERNATING DB BENCH |
|
VERTICAL PUSH |
||
FRONTAL |
• HANGING LEG RAISE |
|
• LANDMINE PRESS |
|
|
|
• PALLOF PRESS |
||
• |
|
LATERAL OR |
||
CORE |
|
• CABLE WOOD CHOP |
||
• CABLE CRUNCH |
|
POSTERIOR CORE |
||
|
• |
|||
|
|
|
||
|
|
|
|
• SUPERMAN |
IMPORTANT NOTE:
As the reps pyramid down, go up in weight.
TRISETTRISET3
CATEGORY |
EXERCISES (CHOOSE ONE) |
||
|
• HAMMER CURL |
||
BICEPS |
• BARBELL CURL |
||
• SUPINATING DB CURL |
|||
|
|||
|
• ROPE CABLE CURL |
||
|
|
||
|
• CLOSE GRIP BENCH PRESS |
|
|
TRICEP |
• TRICEPS DIP |
|
|
• DIAMOND PUSHUP |
|
||
|
|
||
|
• TATE PRESS |
|
|
|
• FACE PULL |
||
ROTATOR CUFF |
• BAND PULL - APART |
||
|
• CUBAN PRESS |
||
LOWER BODY DAY
REP GUIDELINES FOR LOWER BODY: Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a deload and meant as a break before you hit Week 8, the shock phase where you’ll use the heaviest possible
weights that you can lift.
JUMP START: Perform the following warmup as a circuit before all workouts.
EXERCISE |
REPS |
Shoulder Mobility* |
10 |
Side Bend |
10 each side |
Trunk Rotation |
10 each side |
Yoga Pushup** |
10 |
Band |
10 |
PHASES
1INTRO
2 BASE
3 OVERLOAD
4 OVERLOAD
5 OVERLOAD
6 OVERLOAD
7 DELOAD
8 SHOCK
SUPERSET 1
3 x 10
4 x 8
4 x 5
5 x 5
4 x 3
5 x 8, 6, 4, 4, 3 3 x 6
5 x 2
SUPERSET 2 |
HIP HINGE |
3 x 10 |
3 x 10 |
4 x 6 |
3 x 10, 8, 6 |
4 x 8 |
3 x 10 |
4 x 10, 8, 6, 4 |
3 x 10, 8, 6 |
4 x 5 |
3 x 8 |
4 x 6 |
3 x 10 |
3 x 6 |
3 x 6 |
5 x 3 |
4 x 3 |
|
|
IMPORTANT NOTE: As the reps pyramid down, go up in weight.
DIRECTIONS: Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure
to rest between supersets for about
SUPERSET 1
CATEGORY |
EXERCISE (CHOOSE ONE) |
|
• BACK SQUAT |
• FRONT SQUAT |
|
|
• GOBLET SQUAT |
|
|
SUPERSET WITH |
• PASSIVE HANG: |
|
(ACTIVE RECOVERY ) |
STRAIGHT SETS
CATEGORY EXERCISE (CHOOSE ONE)
HIP HINGE |
• ROMANIAN DEADLIFT |
|
• |
||
|
SUPERSET 2
|
CATEGORY |
EXERCISE (CHOOSE ONE) |
|
|
|
• BARBELL BACK LUNGE |
|
HEAVY SINGLE LEG |
• BARBELL FRONT LUNGE |
||
|
|
• |
|
|
|
|
|
|
SUPERSET WITH |
• PRIMAL SQUAT: |
|
|
|
(ACTIVE RECOVERY ) |
|
OPTIONAL CHALLENGE X3
EXERCISE: SLED DRAG 30 YARDS SUPERSET WITH SLED PUSH 30 YARDS
EXERCISE: PLATE PUSH
*PERFORM ON TURF OR MORE SMOOTH SURFACE (LIKE WOOD). IF PERFORMED ON A SMOOTH SURFACE, PLACE A TOWEL AND STACK PLATES ON TOP.