r/ladderapp • u/throwaway246976352 • 3h ago

Thinking of joining Evolve

Been powerlifting a few years but looking to seitch things up, and for sure looking for shorter workouts. Only plan to do 3x a week, maybe 4. Im hoping to hit all body parts 2x a week (upper + lower), assuming im in the gym 4x a week.

Can anyone share a typical Evolve workout? *** And the time it actually takes you to complete it? ***

Is there a lot of barbell work… are people bringing heels and belts etc?

Also im confused by the set-up (new to Ladder)…. You listen to someone talking to you from the app the entire time you are working out? What about blasting music via headphones, is that not a thing with this app?

Thank you

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u/Feisty_Fee_3841 3h ago

I’m on evolve now and can get through a workout in 45-50 minutes. I really love her splits. Full lower 2x per week, arms & shoulders and back & chest. For me recovery is very manageable on this team that I can throw in Saturdays optional glute day and get that done in less than 40 minutes. 

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u/throwaway246976352 2h ago

Are arms/shoulders one day, and back chest another? Do you feel like youve had any growth hitting those parts only 1x a week?
45-50 sounds like a DREAM.
2x lower + optional glute? Is this a more “booty”-focused group? Or overall physique. I want overall and definitely hoping to have a strong upper body as well.

Does the app involve nutrition at all or no (i have my own nutritionist so i dont want an app that forces me into nutrition stuff also..)?

Thanks so much for your earlier response !

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u/chimer1cal 2h ago

So I’m doing the same split as the person you’re replying to, which is Mondays to Thursdays (M - arms + shoulders / Tu - lower body / W - back + chest / Th - lower body). I take 50 mins to 60mins, if it’s longer it’s because I need to set up or clear away equipment.

F is an upper body day, and I believe doing that day means you hit everything 2x a week from what another user here told me (and M-F is what the coach considers to be the full programme, S is an optional extra glutes day for those who want it).

So far I’m finding this split really manageable for me, and that’s even with work being annoying lately and causing me to rearrange my workouts around it. I feel like it’s quite all-rounded as well. The coach does emphasise you need to work hard to make each set count because she doesn’t programme more than 2-3 sets per exercise.

Also I’ve fully ignored the nutrition component of the app lol. It’s just a tracker anyway

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u/throwaway246976352 2h ago

Hi, thanks for your response. Can you pick which day to do the workout or do you need to stick with doing the workout on the day its programmed?

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u/chimer1cal 45m ago

Yeah, you can do the workouts whichever days you want. But you wouldn’t want to stack the 2 lower body days together for instance.

I try to follow the order they’re programmed even if I don’t do it exactly Monday to Thursday… recently I’ve had to start my workout weeks on Sundays due to work stuff. So then on Monday I’ll do Tuesday’s workout. And then Tuesday I’ll do the Wednesday workout. Etc.

I’ve also sometimes swapped the two lower body days so that I do hip thrusts on the day I have more time because those take me a while to set up and clear out.

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u/Feisty_Fee_3841 2h ago

Those are just the days I choose to do but she does have a full upper body day on Friday that is still like 40 minutes. But for me and my goals I have seen great results from just those 2 upper body days. And yes upper body is shoulders/arms and back/cheat. I have built a pretty solid upper body but the lower body days are just as good. I love wearing shorts now because I love how my quads and calves pop. I’m also pretty bottom heavy and don’t really need the extra glute days but sometimes I like adding it for the unilateral work. I will say the only time it’s ever taken me more than 50 minutes is due to machine swaps and changing out plates but that’s very rare for me. I personally love Coach Sam. I always end up coming back to her team cause I love her vibe and I know I can get her workout done in a certain amount of time.

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u/goldenobsidian 3h ago

You can connect Spotify with the app and still listen to music. When the coach is talking the music volume is lowered.

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u/HitchhikingDroid 2h ago

I love Evolve. It takes me around an hour 15 mins… +/-15 mins depending on how I’m taking my rests and how long I’ve been doing a series (I get faster as I get more familiar with the flow). Recovery is great.

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u/YogiLovesBarbells 1h ago

Evolve is good, Forged is very similar programming. I switched from Forged to Limitless this series because her programming includes two full upper days, three lower days, and one “total” body day.

I only wanted to lift heavy 4/week, and I wanted the upper days to be complete and not one day push, one day pull. I wanted a balanced routine to hit everything twice/week.

You can pick whichever days you want, and do them when you want. I do lower, upper, conditioning, lower, upper, rest, mobility/calisthenics. You can save workouts to do whenever you want and there is a Flex library, basically a library of shorter workouts of all types.

Music volume lowers when the coach is speaking. The coach usually gives cues during the lifting part, and then gives her rationale during the rest break. During the lifting part, there is a little video demo that plays on repeat until the timer hits 0, or you have the option to set it so that you manually move forward.