Body Beast Workout Sheets
24
Schedule BODY BEAST - HUGE Block 1 - BUILD Sunday Monday Tuesday Wednesday Thursday Friday Week 1 Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders Beast: Cardio/Abs Rest Week 2 Build: Legs Build: Back/BisBuild: Shoulders/Abs Rest Build: Chest/Tris Build: Legs Week 3 Build: Shoulders/Abs Rest Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders/Abs Block 2 - BULK Sunday Monday Tuesday Wednesday Thursday Friday Week 4 Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Week 5 Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Week 6 Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Week 7 Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Week 8 Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Week 9 Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Block 3 - BEAST Sunday Monday Tuesday Wednesday Thursday Friday Week 10 Build: Chest/Tris Bulk: Legs Build: Back/Bis Beast: Cardio/Abs Rest Bulk: Arms Week 11 Bulk: Chest Build: Legs Beast: Cardio/Abs Rest Bulk: Back Bulk: Arms/Abs Week 12 Build: Chest/Tris Bulk: Legs Beast: Cardio/Abs Rest Build: Back/Bis Bulk: Shoulders Week 13 Build: Shoulders Build: Legs Build: Chest/Tris Build: Back/Bis Beast: Cardio Rest
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Transcript of Body Beast Workout Sheets
Schedule BODY BEAST - HUGE DayBlock 1 - BUILD Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders Beast: Cardio/Abs Rest Build: Chest/Tris 7Week 2 Build: Legs Build: Back/Bis Build: Shoulders/Abs Rest Build: Chest/Tris Build: Legs Build: Back/Bis 14Week 3 Build: Shoulders/Abs Rest Build: Chest/Tris Build: Legs Build: Back/Bis Build: Shoulders/Abs Beast: Cardio/Abs 21
Block 2 - BULK Sunday Monday Tuesday Wednesday Thursday Friday SaturdayWeek 4 Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest 28Week 5 Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs 35Week 6 Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back 42Week 7 Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms 49Week 8 Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders 56Week 9 Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest 63
Block 3 - BEAST Sunday Monday Tuesday Wednesday Thursday Friday SaturdayWeek 10 Build: Chest/Tris Bulk: Legs Build: Back/Bis Beast: Cardio/Abs Rest Bulk: Arms Build: Shoulders 70Week 11 Bulk: Chest Build: Legs Beast: Cardio/Abs Rest Bulk: Back Bulk: Arms/Abs Beast: Cardio 77Week 12 Build: Chest/Tris Bulk: Legs Beast: Cardio/Abs Rest Build: Back/Bis Bulk: Shoulders Beast: Cardio/Abs 84Week 13 Build: Shoulders Build: Legs Build: Chest/Tris Build: Back/Bis Beast: Cardio Rest Rest 91
Build: Chest/Tris Week 1 Week 1 Week 2 Week 3 Week 10 Week 12
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Dumbbell Chest Press 15 15 15 15 15 15
Dumbbell Chest Press 12 12 12 12 12 12
Dumbbell Chest Press 8 8 8 8 8 8
Dumbbell Chest Press 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Dumbbell Fly 15 15 15 15 15 15
Incline Dumbbell Press 15 15 15 15 15 15
Incline Dumbbell Fly 12 12 12 12 12 12
Incline Dumbbell Press 12 12 12 12 12 12
Incline Dumbbell Fly 8 8 8 8 8 8
Incline Dumbbell Press 8 8 8 8 8 8
Incline Dumbbell Press 8 8 8 8 8 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Close Grip Press 15 15 15 15 15 15
Partial Chest Fly 15 15 15 15 15 15
Decline Push-Ups 15 15 15 15 15 15
Close Grip Press 12 12 12 12 12 12
Partial Chest Fly 12 12 12 12 12 12
Decline Push-Ups 12 12 12 12 12 12
Close Grip Press 8 8 8 8 8 8
Partial Chest Fly 8 8 8 8 8 8
Decline Push-Ups 8 8 8 8 8 8
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Tricep Extension 15 15 15 15 15 15
Tricep Extension 12 12 12 12 12 12
Tricep Extension 8 8 8 8 8 8
Tricep Extension 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Single Arm Kickback - Left 15 15 15 15 15 15
Single Arm Kickback - Right 15 15 15 15 15 15
Tricep Push-Up 15 15 15 15 15 15
Single Arm Kickback - Left 12 12 12 12 12 12
Single Arm Kickback - Right 12 12 12 12 12 12
Tricep Push-Up 8 12 12 12 12 12
Single Arm Kickback - Left 8 8 8 8 8 8
Single Arm Kickback - Left 8 8 8 8 8 8
Single Arm Kickback - Right 8 8 8 8 8 8
Single Arm Kickback - Right 8 8 8 8 8 8
Tricep Push-Up 8 8 8 8 8 8
Super Set 60 Secs 60 Secs 60 Secs 60 Secs 60 Secs 60 Secs
Dips on Bench
Ins and Outs
BODY BEAST Build: Chest/Tris
Build: Legs Week 1 Week 2 Week 2 Week 3 Week 11
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Sumo Squat 15 15 15 15 15
Sumo Squat 12 12 12 12 12
Sumo Squat 8 8 8 8 8
Sumo Squat 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Alternating Lunge 15 15 15 15 15
Step-Up to Reverse Lunge - Right 15 15 15 15 15
Step-Up to Reverse Lunge - Left 15 15 15 15 15
Alternating Lunge 12 12 12 12 12
Step-Up to Reverse Lunge - Right 12 12 12 12 12
Step-Up to Reverse Lunge - Left 12 12 12 12 12
Alternating Lunge 8 8 8 8 8
Step-Up to Reverse Lunge - Right 8 8 8 8 8
Step-Up to Reverse Lunge - Left 8 8 8 8 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Parallel Squat 15 15 15 15 15
Bulgarian Squat - Left 15 15 15 15 15
Bulgarian Squat - Right 15 15 15 15 15
Straight Leg Deadlift - Right 15 15 15 15 15
Straight Leg Deadlift - Left 15 15 15 15 15
Parallel Squat 12 12 12 12 12
Bulgarian Squat - Left 12 12 12 12 12
Bulgarian Squat - Right 12 12 12 12 12
Straight Leg Deadlift - Right 12 12 12 12 12
Straight Leg Deadlift - Left 12 12 12 12 12
Parallel Squat 8 8 8 8 8
Bulgarian Squat - Left 8 8 8 8 8
Bulgarian Squat - Right 8 8 8 8 8
Straight Leg Deadlift - Right 8 8 8 8 8
Straight Leg Deadlift - Left 8 8 8 8 8
Giant Set 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs
Single Leg Calf Raise - Left
Single Leg Calf Raise - Right
Seated Calf Raise
Ins and Outs
Single Leg Calf Raise - Left
Single Leg Calf Raise - Right
Seated Calf Raise
Ins and Outs
BODY BEAST Build: Legs
Build: Back & Bis Week 1 Week 2 Week 2 Week 3 Week 10 Week 12
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 15 15 15 15 15 15
Deadlift 12 12 12 12 12 12
Deadlift 8 8 8 8 8 8
Deadlift 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Dumbbell Pull-Over 15 15 15 15 15 15
Pull-Up 10 10 10 10 10 10
Dumbbell Pull-Over 12 12 12 12 12 12
Pull-Up 10 10 10 10 10 10
Dumbbell Pull-Over 8 8 8 8 8 8
Dumbbell Pull-Over 8 8 8 8 8 8
Pull-Up 10 10 10 10 10 10
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
EZ Bar Row 15 15 15 15 15 15
One-Arm Row - Left 15 15 15 15 15 15
One-Arm Row - Right 15 15 15 15 15 15
Reverse Fly 15 15 15 15 15 15
EZ Bar Row 12 12 12 12 12 12
One-Arm Row - Left 12 12 12 12 12 12
One-Arm Row - Right 12 12 12 12 12 12
Reverse Fly 12 12 12 12 12 12
EZ Bar Row 8 8 8 8 8 8
One-Arm Row - Left 8 8 8 8 8 8
One-Arm Row - Right 8 8 8 8 8 8
Reverse Fly 8 8 8 8 8 8
Single Set 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs
Close-Grip Chin-Up
Close-Grip Chin-Up
Close-Grip Chin-Up
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Seated Bicep Curl 15 15 15 15 15 15
Seated Bicep Curl 12 12 12 12 12 12
Seated Bicep Curl 8 8 8 8 8 8
Seated Bicep Curl 8 6 8 8 8 8
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
1,1,2 Hammer Curl 15 15 15 15 15 15
1,1,2 Hammer Curl 12 12 12 12 12 12
1,1,2 Hammer Curl 8 8 8 8 8 8
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Neutral EZ Bar Curl 15 15 15 15 15 15
Neutral EZ Bar Curl 12 12 12 12 12 12
Neutral EZ Bar Curl 8 8 8 8 8 8
Neutral EZ Bar Curl 8 8 8 8 8 8
Single Set 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs
Airplane Cobra
Airplane Cobra
BODY BEAST Build: Back & Bis
Build: Shoulders Week 1 Week 2 Week 3 Week 3 Week 10
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Shoulder Press 15 15 15 15 15
Shoulder Press 12 12 12 12 12
Shoulder Press 8 8 8 8 8
Shoulder Press 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Lateral Raise 15 15 15 15 15
Upright Row 15 15 15 15 15
Lateral Raise 12 12 12 12 12
Upright Row 12 12 12 12 12
Lateral Raise 8 8 8 8 8
Upright Row 8 8 8 8 8
Upright Row 8 8 8 8 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
EZ Bar Underhand Press 15 15 15 15 15
1,1,2 Front Raise 15 15 15 15 15
Rear Delt Raise 15 15 15 15 15
EZ Bar Underhand Press 12 12 12 12 12
1,1,2 Front Raise 12 12 12 12 12
Rear Delt Raise 12 12 12 12 12
EZ Bar Underhand Press 8 8 8 8 8
1,1,2 Front Raise 8 8 8 8 8
Rear Delt Raise 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Standing Dumbbell Shrug 15 15 15 15 15
Dumbbell Scap Trap 15 15 15 15 15
Standing Dumbbell Shrug 12 12 12 12 12
Dumbbell Scap Trap 12 12 12 12 12
Standing Dumbbell Shrug 8 8 8 8 8
Standing Dumbbell Shrug 8 8 8 8 8
Dumbbell Scap Trap 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Sagi Six-Way 12 12 12 12 12
Tuck & Roll
Sagi Six-Way 8 8 8 8 8
Tuck & Roll
BODY BEAST Build: Shoulders
Bulk: Chest Week 4 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 11
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Fly 15 15 15 15 15 15 15 15
Incline Press 15 15 15 15 15 15 15 15
Incline Fly 12 12 12 12 12 12 12 12
Incline Press 12 12 12 12 12 12 12 12
Incline Fly 8 8 8 8 8 8 8 8
Incline Press 8 8 8 8 8 8 8 8
Incline Press 8 8 8 8 8 8 8 8
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Chest Press w/ Rotation 5 5 5 5 5 5 5 5
Chest Press w/ Rotation 5 5 5 5 5 5 5 5
Chest Press w/ Rotation 5 5 5 5 5 5 5 5
Chest Press w/ Rotation 5 5 5 5 5 5 5 5
Chest Press w/ Rotation 5 5 5 5 5 5 5 5
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Press 15 15 15 15 15 15 15 15
Incline Press 12 12 12 12 12 12 12 12
Incline Press 8 8 8 8 8 8 8 8
Incline Press 8 8 8 8 8 8 8 8
Incline Press 12 12 12 12 12 12 12 12
Incline Press 15 15 15 15 15 15 15 15
Combo Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Close Grip Press to Fly 15 15 15 15 15 15 15 15
Close Grip Press to Fly 12 12 12 12 12 12 12 12
Close Grip Press to Fly 8 8 8 8 8 8 8 8
Multi Set Reps Reps Reps Reps Reps Reps Reps Reps
Decline Push-Ups
Cobra to Airplane
Decline Push-Ups
Russian Twist
Decline Push-Ups
BODY BEAST Bulk: ChestDrop Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Bench Press
Bench Press
Bench Press
Bench Press
Bulk: Legs Week 4 Week 5 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 12
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Front to Back Lunge - Right 12 12 12 12 12 12 12 12 12
Front to Back Lunge - Left 12 12 12 12 12 12 12 12 12
Front to Back Lunge - Right 10 10 10 10 10 10 10 10 10
Front to Back Lunge - Left 10 10 10 10 10 10 10 10 10
Front to Back Lunge - Right 8 8 8 8 8 8 8 8 8
Front to Back Lunge - Left 8 8 8 8 8 8 8 8 8
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Squat 15 15 15 15 15 15 15 15 15
Squat 12 12 12 12 12 12 12 12 12
Squat 8 8 8 8 8 8 8 8 8
Squat 8 8 8 8 8 8 8 8 8
Squat 12 12 12 12 12 12 12 12 12
Squat 15 15 15 15 15 15 15 15 15
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 5 5 5 5 5 5 5 5
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Split Squat w/ EZ Bar - Right 15 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Right 12 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Right 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Left 15 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Left 12 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Left 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Right 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Right 12 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Right 15 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Left 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Left 12 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Left 15 15 15 15 15 15 15 15 15
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Stiff Leg Deadlift 15 15 15 15 15 15 15 15 15
Alt. Side Squat 10 10 10 10 10 10 10 10 10
Stiff Leg Deadlift 12 12 12 12 12 12 12 12 12
Alt. Side Squat 10 10 10 10 10 10 10 10 10
Stiff Leg Deadlift 8 8 8 8 8 8 8 8 8
Stiff Leg Deadlift 8 8 8 8 8 8 8 8 8
Alt. Side Squat 10 10 10 10 10 10 10 10 10
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Calf Raise 50 50 50 50 50 50 50 50 50
Beast Abs
Calf Raise 50 50 50 50 50 50 50 50 50
Beast Abs
BODY BEAST Bulk: Legs
Bulk: Back Week 4 Week 5 Week 6 Week 6 Week 7 Week 8 Week 9 Week 11
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Pull-Over 15 15 15 15 15 15 15 15
Pull-Up 10 10 10 10 10 10 10 10
Pull-Over 12 12 12 12 12 12 12 12
Pull-Up 10 10 10 10 10 10 10 10
Pull-Over 8 8 8 8 8 8 8 8
Pull-Over 8 8 8 8 8 8 8 8
Pull-Up 10 10 10 10 10 10 10 10
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reverse Grip Row 15 15 15 15 15 15 15 15
Reverse Grip Row 12 12 12 12 12 12 12 12
Reverse Grip Row 8 8 8 8 8 8 8 8
Reverse Grip Row 8 8 8 8 8 8 8 8
Reverse Grip Row 12 12 12 12 12 12 12 12
Reverse Grip Row 15 15 15 15 15 15 15 15
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
One-Arm Row - Right 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5
One-Arm Row - Right 5 5 5 5 5 5 5 5
One-Arm Row - Left 5 5 5 5 5 5 5 5
One-Arm Row - Left 5 5 5 5 5 5 5 5
One-Arm Row - Left 5 5 5 5 5 5 5 5
One-Arm Row - Left 5 5 5 5 5 5 5 5
One-Arm Row - Left 5 5 5 5 5 5 5 5
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 15 15 15 15 15 15 15 15
Deadlift 12 12 12 12 12 12 12 12
Deadlift 8 8 8 8 8 8 8 8
Deadlift 8 8 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reverse Fly 15 15 15 15 15 15 15 15
Plank Rotation
Reverse Fly 12 12 12 12 12 12 12 12
Plank Rotation
BODY BEAST Bulk: Back
Bulk: Arms Week 4 Week 5 Week 6 Week 7 Week 7 Week 8 Week 9 Week 10 Week 11
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Standing Curl 15 15 15 15 15 15 15 15 15
Standing Curl 12 12 12 12 12 12 12 12 12
Standing Curl 8 8 8 8 8 8 8 8 8
Standing Curl 8 8 8 8 8 8 8 8 8
Standing Curl 12 12 12 12 12 12 12 12 12
Standing Curl 15 15 15 15 15 15 15 15 15
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Tricep Extension 15 15 15 15 15 15 15 15 15
Tricep Extension 12 12 12 12 12 12 12 12 12
Tricep Extension 8 8 8 8 8 8 8 8 8
Tricep Extension 8 8 8 8 8 8 8 8 8
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Skull Crusher 15 15 15 15 15 15 15 15 15
Skull Crusher 12 12 12 12 12 12 12 12 12
Skull Crusher 8 8 8 8 8 8 8 8 8
Skull Crusher 8 8 8 8 8 8 8 8 8
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Hammer Curl - Right 15 15 15 15 15 15 15 15 15
Hammer Curl - Right 12 12 12 12 12 12 12 12 12
Hammer Curl - Right 8 8 8 8 8 8 8 8 8
Hammer Curl - Left 15 15 15 15 15 15 15 15 15
Hammer Curl - Left 12 12 12 12 12 12 12 12 12
Hammer Curl - Left 8 8 8 8 8 8 8 8 8
Hammer Curl - Right 8 8 8 8 8 8 8 8 8
Hammer Curl - Right 12 12 12 12 12 12 12 12 12
Hammer Curl - Right 15 15 15 15 15 15 15 15 15
Hammer Curl - Left 8 8 8 8 8 8 8 8 8
Hammer Curl - Left 12 12 12 12 12 12 12 12 12
Hammer Curl - Left 15 15 15 15 15 15 15 15 15
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Tricep Kickback - Right 15 15 15 15 15 15 15 15 15
Tricep Kickback - Right 12 12 12 12 12 12 12 12 12
Tricep Kickback - Right 8 8 8 8 8 8 8 8 8
Tricep Kickback - Left 15 15 15 15 15 15 15 15 15
Tricep Kickback - Left 12 12 12 12 12 12 12 12 12
Tricep Kickback - Left 8 8 8 8 8 8 8 8 8
Tricep Kickback - Right 8 8 8 8 8 8 8 8 8
Tricep Kickback - Right 12 12 12 12 12 12 12 12 12
Tricep Kickback - Right 15 15 15 15 15 15 15 15 15
Tricep Kickback - Left 8 8 8 8 8 8 8 8 8
Tricep Kickback - Left 12 12 12 12 12 12 12 12 12
Tricep Kickback - Left 15 15 15 15 15 15 15 15 15
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weighted Crunch 30 30 30 30 30 30 30 30 30
BODY BEAST Bulk: Arms
Bulk: Shoulders Week 4 Week 5 Week 6 Week 7 Week 8 Week 8 Week 9 Week 12
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Lateral Raise 15 15 15 15 15 15 15 15
Arnold Press 15 15 15 15 15 15 15 15
Lateral Raise 12 12 12 12 12 12 12 12
Arnold Press 12 12 12 12 12 12 12 12
Lateral Raise 8 8 8 8 8 8 8 8
Arnold Press 8 8 8 8 8 8 8 8
Arnold Press 8 8 8 8 8 8 8 8
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Upright Row 15 15 15 15 15 15 15 15
Upright Row 12 12 12 12 12 12 12 12
Upright Row 8 8 8 8 8 8 8 8
Upright Row 8 8 8 8 8 8 8 8
Upright Row 12 12 12 12 12 12 12 12
Upright Row 15 15 15 15 15 15 15 15
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Alt. Front Raise 15 15 15 15 15 15 15 15
Plate Twist-Twist 10 10 10 10 10 10 10 10
Alt. Front Raise 12 12 12 12 12 12 12 12
Plate Twist-Twist 10 10 10 10 10 10 10 10
Alt. Front Raise 8 8 8 8 8 8 8 8
Plate Twist-Twist 10 10 10 10 10 10 10 10
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reverse Fly 15 15 15 15 15 15 15 15
Reverse Fly 12 12 12 12 12 12 12 12
Reverse Fly 8 8 8 8 8 8 8 8
Reverse Fly 8 8 8 8 8 8 8 8
Reverse Fly 12 12 12 12 12 12 12 12
Reverse Fly 15 15 15 15 15 15 15 15
Super Set Reps Reps Reps Reps Reps Reps Reps Reps
Superman Stretch
Plank Twist-Twist
Superman Stretch
Plank Twist-Twist
BODY BEAST Bulk: Shoulders
Lucky 7 1 2 3 4 5 6 7
Combo Set 1 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
EZ Pushup 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Clean 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Squat 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Combo Set 2 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Dead Lift 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Bent Over Row 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Combo Set 3 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Skull Crusher 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Press 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Crunch 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Combo Set 4 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Curl 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Military Press 1-7 1-7 1-7 1-7 1-7 1-7 1-7
EZ Squat 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Combo Set 5 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Delt Raise 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Reverse Lunge 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Combo Set 6 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Lat Oblique Twist - Right 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Lat Oblique Twist - Left 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Combo Set 7 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Upright Row 1-7 1-7 1-7 1-7 1-7 1-7 1-7
Calf Raise 1-7 1-7 1-7 1-7 1-7 1-7 1-7
BODY BEAST Lucky 7
Tempo: Back/Bi's 1 2 3 4 5
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Pull-Over 15 15 15 15 15
Pull-Over 12 12 12 12 12
Pull-Over 8 8 8 8 8
Wide Plank In & Out 10 10 10 10 10
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Pull-Up 10 10 10 10 10
Pull-Up 10 10 10 10 10
Pull-Up 8 8 8 8 8
Hanging Circle 10 10 10 10 10
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reverse Bent-Over Row 15 15 15 15 15
Reverse Bent-Over Row 12 12 12 12 12
Reverse Bent-Over Row 8 8 8 8 8
Lat Oblique Twist 10 10 10 10 10
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Preacher Curl 15 15 15 15 15
Preacher Curl 12 12 12 12 12
Preacher Curl 8 8 8 8 8
Hanging Curl 10 10 10 10 10
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
All-Angle Bicep 15 15 15 15 15
All-Angle Bicep 12 12 12 12 12
All-Angle Bicep 8 8 8 8 8
Speed Mountain Climber 30 30 30 30 30
BODY BEAST Tempo: Back/Bi's
Tempo: Chest/Tri's 1 2 3 4 5
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Chest Press 15 15 15 15 15
Chest Press 12 12 12 12 12
Chest Press 8 8 8 8 8
Figure 4 Crunch 10 10 10 10 10
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Press 15 15 15 15 15
Incline Press 12 12 12 12 12
Incline Press 8 8 8 8 8
Cricket Crunch 10 10 10 10 10
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Fly 15 15 15 15 15
Incline Fly 12 12 12 12 12
Incline Fly 8 8 8 8 8
Tempo Plank 10 10 10 10 10
Tempo-Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Skull Crusher 15 15 15 15 15
Skull Crusher 12 12 12 12 12
Skull Crusher 8 8 8 8 8
EZ Bar Crunch 10 10 10 10 10
Tempo-Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Tricep Kickback 15 15 15 15 15
Dips Reps Reps Reps Reps Reps
Tricep Kickback 12 12 12 12 12
Dips Reps Reps Reps Reps Reps
Tricep Kickback 8 8 8 8 8
Dips Reps Reps Reps Reps Reps
Plank Twist-Twist 10 10 10 10 10
BODY BEAST Tempo: Chest/Tri's
Beast: Total Body 1 2 3 4 5Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps WeightPull-Up 15 15 15 15 15Push-Up 15 15 15 15 15Squat 15 15 15 15 15Crunch 15 15 15 15 15Pull-Up 15 15 15 15 15Push-Up 15 15 15 15 15Squat 15 15 15 15 15Crunch 15 15 15 15 15Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps WeightIncline Press 15 15 15 15 15Bent-Over Row 15 15 15 15 15Reverse Alternating Lunge 15 15 15 15 15Plank Twist-Twist 15 15 15 15 15Incline Press 15 15 15 15 15Bent-Over Row 15 15 15 15 15Reverse Alternating Lunge 15 15 15 15 15Plank Twist-Twist 15 15 15 15 15Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight1,1,2 Military Press 15 15 15 15 15Post Delt Raise - Right 15 15 15 15 15Post Delt Raise - Left 15 15 15 15 15Stiff Leg Deadlift 15 15 15 15 15Russian Twist 15 15 15 15 151,1,2 Military Press 15 15 15 15 15Post Delt Raise - Right 15 15 15 15 15Post Delt Raise - Left 15 15 15 15 15Stiff Leg Deadlift 15 15 15 15 15Russian Twist 15 15 15 15 15Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps WeightBicep Curl Up-Hammer Down 15 15 15 15 15Tricep Extension-Kickback - Right 15 15 15 15 15Tricep Extension-Kickback - Left 15 15 15 15 15Calf Raise - Weight at Shoulder 15 15 15 15 15Side Forearm Plank - Right 15 15 15 15 15Side Forearm Plank -Left 15 15 15 15 15Bicep Curl Up-Hammer Down 15 15 15 15 15Tricep Extension-Kickback - Right 15 15 15 15 15Tricep Extension-Kickback - Left 15 15 15 15 15Calf Raise - Weight at Shoulder 15 15 15 15 15Side Forearm Plank - Right 15 15 15 15 15Side Forearm Plank -Left 15 15 15 15 15
BODY BEAST Beast: Total Body
