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 steady-state cardio at moderate intensity. There is no conditioning workout in
Week 8, though you can perform Week 7’s steady-state cardio session if desired.
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
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DAY |
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DAY |
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DAY |
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DAY |
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DAY |
DAY |
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BODY |
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CONDITIONING |
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REST |
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CHALLENGE REST |
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UPPER |
LOWER |
BODY |
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ACTIVE |
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BODY |
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DAY |
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FULL |
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1 |
INTRO |
PHASE |
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2 |
BASE |
PHASE |
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3 |
OVERLOAD |
PHASE |
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4 |
OVERLOAD |
PHASE |
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5 |
OVERLOAD |
PHASE |
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6 |
OVERLOAD |
PHASE |
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7 |
DELOAD |
PHASE |
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8 |
SHOCK |
PHASE |
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DELOAD / RESET
ACTIVE RECOVER / LIGHT TRAINING
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TUES |
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WED |
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THUR |
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FRI |
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SAT |
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SUN |
1 |
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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 7-10 sets of 1 rep. 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 Pull-apart |
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 6-10
7-10 x 1
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 6-10
7-10 x 1
TRISET 3
4 x 8-12
4 x 8-12
4 x 8-12
4 x 8-12
4 x 8-12
4 x 8-12
4 x 8-12
4 x 8-12
*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 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the
first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major
variable is the number of sets and reps done in each phase of the program.
TRISETTRISET1 TRISETTRISET2
CATEGORY |
EXERCISES (CHOOSE ONE) |
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CATEGORY |
EXERCISES (CHOOSE ONE) |
HEAVY |
• PULLUP |
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HORIZONTAL |
• BARBELL BENTOVER ROW |
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• DB ROW |
• CHINUP |
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VERTICAL PULL |
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PULL |
• SEATED ROW |
• LAT PULLDOWN |
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• T-BAR ROW |
HORIZONTAL |
• BARBELL BENCH |
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• BARBELL OR DB PUSH PRESS |
• DB BENCH |
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HEAVY |
PUSH |
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• BARBELL OR DB MILITARY PRESS |
• ALTERNATING DB BENCH |
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VERTICAL PUSH |
FRONTAL |
• HANGING LEG RAISE |
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• LANDMINE PRESS |
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• PALLOF PRESS |
• V-UP |
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LATERAL OR |
CORE |
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• CABLE WOOD CHOP |
• CABLE CRUNCH |
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POSTERIOR CORE |
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• SINGLE-LEG HYPEREXTENSION |
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• SUPERMAN |
IMPORTANT NOTE:
As the reps pyramid down, go up in weight.
TRISETTRISET3
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CATEGORY |
EXERCISES (CHOOSE ONE) |
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• HAMMER CURL |
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BICEPS |
• BARBELL CURL |
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• SUPINATING DB CURL |
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• ROPE CABLE CURL |
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• CLOSE GRIP BENCH PRESS |
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TRICEP |
• TRICEPS DIP |
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• DIAMOND PUSHUP |
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• TATE PRESS |
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• FACE PULL |
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ROTATOR CUFF |
• BAND PULL - APART |
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• 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 Pull-apart |
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 |
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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 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.
SUPERSET 1
CATEGORY |
EXERCISE (CHOOSE ONE) |
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• BACK SQUAT |
DOUBLE-LEG |
• FRONT SQUAT |
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• GOBLET SQUAT |
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SUPERSET WITH |
• PASSIVE HANG: 30-60 SECONDS |
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(ACTIVE RECOVERY ) |
STRAIGHT SETS
CATEGORY EXERCISE (CHOOSE ONE)
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HIP HINGE |
• ROMANIAN DEADLIFT |
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• SINGLE-LEG DEADLIFT |
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SUPERSET 2
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CATEGORY |
EXERCISE (CHOOSE ONE) |
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• BARBELL BACK LUNGE |
HEAVY SINGLE LEG |
• BARBELL FRONT LUNGE |
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• STEP-UP |
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SUPERSET WITH |
• PRIMAL SQUAT: 30-60 SECONDS |
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(ACTIVE RECOVERY ) |
OPTIONAL CHALLENGE X3
EXERCISE: SLED DRAG 30 YARDS SUPERSET WITH SLED PUSH 30 YARDS
-OR-
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.
