Body Beast Workout Sheets 3c1z58
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Schedule BODY BEAST - HUGE Block 1 - BUILD Sunday Week 1 Build: Chest/Tris Week 2 Build: Legs Week 3 Build: Shoulders/Abs
Monday Build: Legs Build: Back/Bis Rest
Tuesday Build: Back/Bis Build: Shoulders/Abs Build: Chest/Tris
Wednesday Build: Shoulders Rest Build: Legs
Thursday Beast: Cardio/Abs Build: Chest/Tris Build: Back/Bis
Block 2 - BULK Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Sunday Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest
Monday Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest
Tuesday Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs
Wednesday Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back
Thursday Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms
Block 3 - BEAST Week 10 Week 11 Week 12 Week 13
Sunday Build: Chest/Tris Bulk: Chest Build: Chest/Tris Build: Shoulders
Monday Bulk: Legs Build: Legs Bulk: Legs Build: Legs
Tuesday Build: Back/Bis Beast: Cardio/Abs Beast: Cardio/Abs Build: Chest/Tris
Wednesday Beast: Cardio/Abs Rest Rest Build: Back/Bis
Thursday Rest Bulk: Back Build: Back/Bis Beast: Cardio
Day Friday Rest Build: Legs Build: Shoulders/Abs
Saturday Build: Chest/Tris Build: Back/Bis Beast: Cardio/Abs
7 14 21
Friday Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders
Saturday Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest
28 35 42 49 56 63
Friday Bulk: Arms Bulk: Arms/Abs Bulk: Shoulders Rest
Saturday Build: Shoulders Beast: Cardio Beast: Cardio/Abs Rest
70 77 84 91
Build: Chest/Tris Single Set
Week 1 Reps
Weight
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 10 Reps
Weight
Week 12 Reps
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
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
8
Reps
Weight
Reps
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 Giant Set
8
8
Reps
Close Grip Press
15
Partial Chest Fly
15
Decline Push-Ups
Weight
12
Partial Chest Fly
12
Decline Push-Ups
Weight
15
Weight
12
Reps 15
15
15 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 Single Set
8 Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
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
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Weight
Reps
15
15
15
15
15
15
Single Arm Kickback - Right
15
15
15
15
15
15
15
Single Arm Kickback - Left
12
Single Arm Kickback - Right
12
Tricep Push-Up
15 12 12
8
15 12 12
12
15 12
15 12
12 12
15 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
Tricep Push-Up Super Set
8
8
8
8
8
8
8
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
Dips on Bench Ins and Outs
BODY BEAST
Weight
12
12 12
Weight
8
Reps
Single Arm Kickback - Left Tricep Push-Up
Weight
15
12
12 12
Weight
15 15
Weight
8
Reps 15
12
12 12
Weight
15 15
12
12
8
Reps 15
15 15
12
8
Reps 15
15 15
Close Grip Press
8
Reps
Weight
Build: Chest/Tris
Build: Legs
Week 1 Weight
Week 2
Reps
Sumo Squat
15
15
15
15
Sumo Squat
12
12
12
12
Sumo Squat
8
8
8
8
Sumo Squat
8
8
8
8
Super Set
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Week 3
Single Set
Weight
Reps
Week 2
Weight
Reps
Reps
Alternating Lunge
15
15
15
15
Step-Up to Reverse Lunge - Right
15
15
15
15
Step-Up to Reverse Lunge - Left
15
15
15
15
Alternating Lunge
12
12
12
12
Step-Up to Reverse Lunge - Right
12
12
12
12
Step-Up to Reverse Lunge - Left
12
12
12
12
Alternating Lunge
8
8
8
8
Step-Up to Reverse Lunge - Right
8
8
8
8
Step-Up to Reverse Lunge - Left
8
8
8
8
Giant Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Parallel Squat
15
15
15
15
Bulgarian Squat - Left
15
15
15
15
Bulgarian Squat - Right
15
15
15
15
Straight Leg Deadlift - Right
15
15
15
15
Straight Leg Deadlift - Left
15
15
15
15
Parallel Squat
12
12
12
12
Bulgarian Squat - Left
12
12
12
12
Bulgarian Squat - Right
12
12
12
12
Straight Leg Deadlift - Right
12
12
12
12
Straight Leg Deadlift - Left
12
12
12
12
Parallel Squat
8
8
8
8
Bulgarian Squat - Left
8
8
8
8
Bulgarian Squat - Right
8
8
8
8
Straight Leg Deadlift - Right
8
8
8
8
Straight Leg Deadlift - Left
8
8
8
8
Giant Set 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
30 Secs
30 Secs
30 Secs
Weight
Weight
Weight
30 Secs
BODY BEAST
Build: Legs
Week 11 Reps
Weight
15 12 8 8 Reps
Weight
15 15 15 12 12 12 8 8 8 Reps
Weight
15 15 15 15 15 12 12 12 12 12 8 8 8 8 8 30 Secs
Build: Back & Bis Single Set
Week 1 Reps
Week 2
Weight Reps
Week 2
Weight Reps
Week 3
Weight Reps
Week 10
Weight Reps
Week 12
Weight Reps
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 Dumbbell Pull-Over
Reps
Pull-Up Dumbbell Pull-Over
Weight Reps
15 10 12
Pull-Up
Weight Reps
15 10 12 10
Weight Reps
15 10 12 10
Weight Reps
15 10 12 10
Weight Reps
15 12
10 12
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
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
30 Secs
Weight Reps
10
EZ Bar Row
30 Secs
Weight Reps
10
Reps
30 Secs
Weight Reps
10
Giant Set
Single Set
Weight Reps
30 Secs
Weight
15 10
10
Weight
Weight Reps
30 Secs
Weight
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
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
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
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
Airplane Cobra Airplane Cobra
BODY BEAST
Build: Back & Bis
30 Secs
Weight
Weight
Weight
30 Secs
Build: Shoulders Single Set
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 3 Reps
Weight
Week 10 Reps
Shoulder Press
15
15
15
15
15
Shoulder Press
12
12
12
12
12
Shoulder Press
8
8
8
8
8
Shoulder Press Super Set
8 Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
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
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
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 Super Set Sagi Six-Way
8 Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
Reps
12
12
12
12
12
8
8
8
8
8
Tuck & Roll
BODY BEAST
Build: Shoulders
Weight
Weight
Weight
8 Weight
Tuck & Roll Sagi Six-Way
Weight
Weight
Bulk: Chest
Week 4
Week 4
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
Weight Reps
Weight Reps
Weight Reps
Week 11
15
Weight Reps
Weight Reps
Week 9
15
Weight Reps
Weight Reps
Week 8
Incline Fly
Weight Reps
Weight Reps
Week 7
Reps
Reps
Weight Reps
Week 6
Super Set
Force Set
Weight Reps
Week 5
Weight Reps
Weight Reps
Weight Reps
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
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
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
Weight
Weight
Weight
Weight
Reps
Decline Push-Ups Cobra to Airplane Decline Push-Ups Russian Twist Decline Push-Ups
Bulk: Chest
BODY BEAST Drop Set Bench Press Bench Press Bench Press Bench Press
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight
Bulk: Legs Single Set
Week 4 Reps
Week 5
Weight Reps
Week 5
Weight Reps
Week 6
Weight Reps
Week 7
Weight Reps
Week 8
Weight Reps
Week 9
Weight Reps
Front to Back Lunge - Right
12
12
12
12
12
12
12
Front to Back Lunge - Left
12
12
12
12
12
12
12
Front to Back Lunge - Right
10
10
10
10
10
10
10
Front to Back Lunge - Left
10
10
10
10
10
10
10
Front to Back Lunge - Right
8
8
8
8
8
8
8
Front to Back Lunge - Left
8
8
8
8
8
8
8
Progressive Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Squat
15
15
15
15
15
15
15
Squat
12
12
12
12
12
12
12
Squat
8
8
8
8
8
8
8
Squat
8
8
8
8
8
8
8
Squat
12
12
12
12
12
12
12
Squat
15
15
15
15
15
15
15
Force Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Progressive Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Split Squat w/ EZ Bar - Right
15
15
15
15
15
15
15
Split Squat w/ EZ Bar - Right
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Right
8
8
8
8
8
8
8
Split Squat w/ EZ Bar - Left
15
15
15
15
15
15
15
Split Squat w/ EZ Bar - Left
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Left
8
8
8
8
8
8
8
Split Squat w/ EZ Bar - Right
8
8
8
8
8
8
8
Split Squat w/ EZ Bar - Right
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Right
15
15
15
15
15
15
15
Split Squat w/ EZ Bar - Left
8
8
8
8
8
8
8
Split Squat w/ EZ Bar - Left
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Left Super Set
15 Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
Stiff Leg Deadlift
15
15
15
15
15
15
15
Alt. Side Squat
10
10
10
10
10
10
10
Stiff Leg Deadlift
12
12
12
12
12
12
12
Alt. Side Squat
10
10
10
10
10
10
10
Stiff Leg Deadlift
8
8
8
8
8
8
8
Stiff Leg Deadlift
8
8
8
8
8
8
8
10
10
10
10
10
10
10
Alt. Side Squat Super Set
Reps
Calf Raise
50
Weight Reps 50
Weight Reps 50
Weight Reps 50
Weight Reps 50
Weight Reps 50
Weight Reps 50
50
50
50
50
50
50
50
Beast Abs Calf Raise Beast Abs
BODY BEAST
Bulk: Legs
Week 9
Week 10
Weight Reps
Week 12
Weight Reps
12
12
12
12
10
10
10
10
8
8
8
8
Weight Reps
Weight Reps
15
15
12
12
8
8
8
8
12
12
15
15
Weight Reps
Weight Reps
5
5
5
5
5
5
5
5
5
5
Weight Reps
Weight Reps
15
15
12
12
8
8
15
15
12
12
8
8
8
8
12
12
15
15
8
8
12
12
15 Weight Reps
Weight
Weight
Weight
15 Weight Reps
15
15
10
10
12
12
10
10
8
8
8
8
10
10
Weight Reps
Weight
Weight Reps
50
50
50
50
Weight
Weight
Bulk: Back Super Set
Week 4 Reps
Week 5
Weight Reps
Week 6
Weight Reps
Week 6
Weight Reps
Week 7
Weight Reps
Week 8
Weight Reps
Week 9
Weight Reps
Week 11
Weight Reps
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
8
8
8
8
8
8
8
8
Pull-Over Pull-Over Pull-Up
8
8
8
8
8
8
8
8
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
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
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
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
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Reps
Reverse Fly
Weight Reps
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
Plank Rotation
Plank Rotation
BODY BEAST
Bulk: Back
Weight
Weight
Weight
8
Super Set
Reverse Fly
Weight
Weight
Bulk: Arms Progressive Set
Week 4 Reps
Week 5
Weight Reps
Week 6
Weight Reps
Week 7
Weight Reps
Week 7
Weight Reps
Week 8
Weight Reps
Week 9
Weight Reps
Week 10
Weight Reps
Week 11
Weight Reps
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 Single Set
15 Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
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
Force Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Progressive Set
15 Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
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
Single Set Weighted Crunch
BODY BEAST
15 Reps 30
15 Weight Reps 30
15 Weight Reps 30
15 Weight Reps 30
15 Weight Reps 30
15 Weight Reps 30
Bulk: Arms
15 Weight Reps 30
15 Weight Reps 30
Weight
15 Weight Reps
Tricep Kickback - Right
Tricep Kickback - Left
Weight
8 Weight Reps
Hammer Curl - Right
Hammer Curl - Left
Weight
5 Weight Reps
Skull Crusher
Progressive Set
Weight
8 Weight Reps
Wide EZ Bar Curl
Single Set
Weight
Weight
15 Weight Reps 30
Weight
Bulk: Shoulders Super Set
Week 4 Reps
Week 5
Weight Reps
Week 6
Weight Reps
Week 7
Weight Reps
Week 8
Weight Reps
Week 8
Weight Reps
Week 9
Weight Reps
Week 12
Weight Reps
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
Progressive Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
8
Weight Reps
Weight Reps
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
Super Set
Reps
15
15
Weight Reps
15
Weight Reps
15
Weight Reps
15
Weight Reps
15
Weight Reps
Weight Reps
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
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Super Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
Superman Stretch Plank Twist-Twist Superman Stretch Plank Twist-Twist
BODY BEAST
Bulk: Shoulders
15 Reps
Weight
15
Weight Reps
Alt. Front Raise
Progressive Set
Weight
Weight
Weight
15 Reps
Reps
Lucky 7 Combo Set 1
1 Reps
Weight
2 Reps
Weight
3 Reps
Weight
4 Reps
Weight
5 Reps
Weight
6 Reps
Weight
7 Reps
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
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
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
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
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
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
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
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
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Tempo: Back/Bi's Tempo-Single Set
Reps
1
2
3
4
Weight Reps
Weight Reps
Weight Reps
Weight
Pull-Over
15
15
15
15
Pull-Over
12
12
12
12
Pull-Over
8
8
8
8
Wide Plank In & Out
10
10
10
10
Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Pull-Up
10
10
10
10
Pull-Up
10
10
10
10
Pull-Up
8
8
8
8
10
10
10
10
Hanging Circle Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Reverse Bent-Over Row
15
15
15
15
Reverse Bent-Over Row
12
12
12
12
Reverse Bent-Over Row
8
8
8
8
10
10
10
10
Lat Oblique Twist Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Preacher Curl
15
15
15
15
Preacher Curl
12
12
12
12
Preacher Curl
8
8
8
8
Hanging Curl
10
10
10
10
Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
All-Angle Bicep
15
15
15
15
All-Angle Bicep
12
12
12
12
All-Angle Bicep
8
8
8
8
30
30
30
30
Speed Mountain Climber
BODY BEAST
Weight
Weight
Weight
Weight
Tempo: Back/Bi's
5 Reps
Weight
15 12 8 10 Reps
Weight
10 10 8 10 Reps
Weight
15 12 8 10 Reps
Weight
15 12 8 10 Reps 15 12 8 30
Weight
Tempo: Chest/Tri's Tempo-Single Set
Reps
1
2
3
4
Weight Reps
Weight Reps
Weight Reps
Chest Press
15
15
15
15
Chest Press
12
12
12
12
Chest Press
8
8
8
8
10
10
10
10
Figure 4 Crunch Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Incline Press
15
15
15
15
Incline Press
12
12
12
12
Incline Press
8
8
8
8
10
10
10
10
Cricket Crunch Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Incline Fly
15
15
15
15
Incline Fly
12
12
12
12
Incline Fly
8
8
8
8
10
10
10
10
Tempo Plank Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Skull Crusher
15
15
15
15
Skull Crusher
12
12
12
12
Skull Crusher
8
8
8
8
EZ Bar Crunch
10
10
10
10
Tempo-Super Set Tricep Kickback Dips Tricep Kickback Dips Tricep Kickback Dips Plank Twist-Twist
BODY BEAST
Reps
Weight Reps
Weight Reps
Weight Reps
15
15
15
15
Reps
Reps
Reps
Reps
12
12
12
12
Reps
Reps
Reps
Reps
8
8
8
8
Reps
Reps
Reps
Reps
10
10
10
10
Tempo: Chest/Tri's
4
5
Weight Reps
Weight
15 12 8 10 Weight Reps
Weight
15 12 8 10 Weight Reps
Weight
15 12 8 10 Weight Reps
Weight
15 12 8 10 Weight Reps
st/Tri's
15 Reps 12 Reps 8 Reps 10
Weight
Beast: Total Body Circuit Set Pull-Up Push-Up Squat Crunch Pull-Up Push-Up Squat Crunch Circuit Set Incline Press Bent-Over Row Reverse Alternating Lunge Plank Twist-Twist Incline Press Bent-Over Row Reverse Alternating Lunge Plank Twist-Twist Circuit Set 1,1,2 Military Press Post Delt Raise - Right Post Delt Raise - Left Stiff Leg Deadlift Russian Twist 1,1,2 Military Press Post Delt Raise - Right Post Delt Raise - Left Stiff Leg Deadlift Russian Twist Circuit Set Bicep Curl Up-Hammer Down Tricep Extension-Kickback - Right Tricep Extension-Kickback - Left Calf Raise - Weight at Shoulder Side Forearm Plank - Right Side Forearm Plank -Left Bicep Curl Up-Hammer Down Tricep Extension-Kickback - Right Tricep Extension-Kickback - Left Calf Raise - Weight at Shoulder Side Forearm Plank - Right Side Forearm Plank -Left
BODY BEAST
1 2 Reps Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 Reps Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 Reps Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 Reps Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15
3 Reps Weight 15 15 15 15 15 15 15 15 Reps Weight 15 15 15 15 15 15 15 15 Reps Weight 15 15 15 15 15 15 15 15 15 15 Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15
4 Reps 15 15 15 15 15 15 15 15 Reps 15 15 15 15 15 15 15 15 Reps 15 15 15 15 15 15 15 15 15 15 Reps 15 15 15 15 15 15 15 15 15 15 15 15
Beast: Total Body
4 5 Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15
Body
Monday Build: Legs Build: Back/Bis Rest
Tuesday Build: Back/Bis Build: Shoulders/Abs Build: Chest/Tris
Wednesday Build: Shoulders Rest Build: Legs
Thursday Beast: Cardio/Abs Build: Chest/Tris Build: Back/Bis
Block 2 - BULK Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Sunday Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest
Monday Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest
Tuesday Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs
Wednesday Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back
Thursday Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms
Block 3 - BEAST Week 10 Week 11 Week 12 Week 13
Sunday Build: Chest/Tris Bulk: Chest Build: Chest/Tris Build: Shoulders
Monday Bulk: Legs Build: Legs Bulk: Legs Build: Legs
Tuesday Build: Back/Bis Beast: Cardio/Abs Beast: Cardio/Abs Build: Chest/Tris
Wednesday Beast: Cardio/Abs Rest Rest Build: Back/Bis
Thursday Rest Bulk: Back Build: Back/Bis Beast: Cardio
Day Friday Rest Build: Legs Build: Shoulders/Abs
Saturday Build: Chest/Tris Build: Back/Bis Beast: Cardio/Abs
7 14 21
Friday Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders
Saturday Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest
28 35 42 49 56 63
Friday Bulk: Arms Bulk: Arms/Abs Bulk: Shoulders Rest
Saturday Build: Shoulders Beast: Cardio Beast: Cardio/Abs Rest
70 77 84 91
Build: Chest/Tris Single Set
Week 1 Reps
Weight
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 10 Reps
Weight
Week 12 Reps
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
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
8
Reps
Weight
Reps
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 Giant Set
8
8
Reps
Close Grip Press
15
Partial Chest Fly
15
Decline Push-Ups
Weight
12
Partial Chest Fly
12
Decline Push-Ups
Weight
15
Weight
12
Reps 15
15
15 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 Single Set
8 Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
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
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Weight
Reps
15
15
15
15
15
15
Single Arm Kickback - Right
15
15
15
15
15
15
15
Single Arm Kickback - Left
12
Single Arm Kickback - Right
12
Tricep Push-Up
15 12 12
8
15 12 12
12
15 12
15 12
12 12
15 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
Tricep Push-Up Super Set
8
8
8
8
8
8
8
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
Dips on Bench Ins and Outs
BODY BEAST
Weight
12
12 12
Weight
8
Reps
Single Arm Kickback - Left Tricep Push-Up
Weight
15
12
12 12
Weight
15 15
Weight
8
Reps 15
12
12 12
Weight
15 15
12
12
8
Reps 15
15 15
12
8
Reps 15
15 15
Close Grip Press
8
Reps
Weight
Build: Chest/Tris
Build: Legs
Week 1 Weight
Week 2
Reps
Sumo Squat
15
15
15
15
Sumo Squat
12
12
12
12
Sumo Squat
8
8
8
8
Sumo Squat
8
8
8
8
Super Set
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Week 3
Single Set
Weight
Reps
Week 2
Weight
Reps
Reps
Alternating Lunge
15
15
15
15
Step-Up to Reverse Lunge - Right
15
15
15
15
Step-Up to Reverse Lunge - Left
15
15
15
15
Alternating Lunge
12
12
12
12
Step-Up to Reverse Lunge - Right
12
12
12
12
Step-Up to Reverse Lunge - Left
12
12
12
12
Alternating Lunge
8
8
8
8
Step-Up to Reverse Lunge - Right
8
8
8
8
Step-Up to Reverse Lunge - Left
8
8
8
8
Giant Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Parallel Squat
15
15
15
15
Bulgarian Squat - Left
15
15
15
15
Bulgarian Squat - Right
15
15
15
15
Straight Leg Deadlift - Right
15
15
15
15
Straight Leg Deadlift - Left
15
15
15
15
Parallel Squat
12
12
12
12
Bulgarian Squat - Left
12
12
12
12
Bulgarian Squat - Right
12
12
12
12
Straight Leg Deadlift - Right
12
12
12
12
Straight Leg Deadlift - Left
12
12
12
12
Parallel Squat
8
8
8
8
Bulgarian Squat - Left
8
8
8
8
Bulgarian Squat - Right
8
8
8
8
Straight Leg Deadlift - Right
8
8
8
8
Straight Leg Deadlift - Left
8
8
8
8
Giant Set 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
30 Secs
30 Secs
30 Secs
Weight
Weight
Weight
30 Secs
BODY BEAST
Build: Legs
Week 11 Reps
Weight
15 12 8 8 Reps
Weight
15 15 15 12 12 12 8 8 8 Reps
Weight
15 15 15 15 15 12 12 12 12 12 8 8 8 8 8 30 Secs
Build: Back & Bis Single Set
Week 1 Reps
Week 2
Weight Reps
Week 2
Weight Reps
Week 3
Weight Reps
Week 10
Weight Reps
Week 12
Weight Reps
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 Dumbbell Pull-Over
Reps
Pull-Up Dumbbell Pull-Over
Weight Reps
15 10 12
Pull-Up
Weight Reps
15 10 12 10
Weight Reps
15 10 12 10
Weight Reps
15 10 12 10
Weight Reps
15 12
10 12
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
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
30 Secs
Weight Reps
10
EZ Bar Row
30 Secs
Weight Reps
10
Reps
30 Secs
Weight Reps
10
Giant Set
Single Set
Weight Reps
30 Secs
Weight
15 10
10
Weight
Weight Reps
30 Secs
Weight
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
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
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
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
Airplane Cobra Airplane Cobra
BODY BEAST
Build: Back & Bis
30 Secs
Weight
Weight
Weight
30 Secs
Build: Shoulders Single Set
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 3 Reps
Weight
Week 10 Reps
Shoulder Press
15
15
15
15
15
Shoulder Press
12
12
12
12
12
Shoulder Press
8
8
8
8
8
Shoulder Press Super Set
8 Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
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
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
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 Super Set Sagi Six-Way
8 Reps
8 Weight
Reps
8 Weight
Reps
8 Weight
Reps
Reps
12
12
12
12
12
8
8
8
8
8
Tuck & Roll
BODY BEAST
Build: Shoulders
Weight
Weight
Weight
8 Weight
Tuck & Roll Sagi Six-Way
Weight
Weight
Bulk: Chest
Week 4
Week 4
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
Weight Reps
Weight Reps
Weight Reps
Week 11
15
Weight Reps
Weight Reps
Week 9
15
Weight Reps
Weight Reps
Week 8
Incline Fly
Weight Reps
Weight Reps
Week 7
Reps
Reps
Weight Reps
Week 6
Super Set
Force Set
Weight Reps
Week 5
Weight Reps
Weight Reps
Weight Reps
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
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
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
Weight
Weight
Weight
Weight
Reps
Decline Push-Ups Cobra to Airplane Decline Push-Ups Russian Twist Decline Push-Ups
Bulk: Chest
BODY BEAST Drop Set Bench Press Bench Press Bench Press Bench Press
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight
Bulk: Legs Single Set
Week 4 Reps
Week 5
Weight Reps
Week 5
Weight Reps
Week 6
Weight Reps
Week 7
Weight Reps
Week 8
Weight Reps
Week 9
Weight Reps
Front to Back Lunge - Right
12
12
12
12
12
12
12
Front to Back Lunge - Left
12
12
12
12
12
12
12
Front to Back Lunge - Right
10
10
10
10
10
10
10
Front to Back Lunge - Left
10
10
10
10
10
10
10
Front to Back Lunge - Right
8
8
8
8
8
8
8
Front to Back Lunge - Left
8
8
8
8
8
8
8
Progressive Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Squat
15
15
15
15
15
15
15
Squat
12
12
12
12
12
12
12
Squat
8
8
8
8
8
8
8
Squat
8
8
8
8
8
8
8
Squat
12
12
12
12
12
12
12
Squat
15
15
15
15
15
15
15
Force Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Full to 1/2 Sumo Squat
5
5
5
5
5
5
5
Progressive Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Split Squat w/ EZ Bar - Right
15
15
15
15
15
15
15
Split Squat w/ EZ Bar - Right
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Right
8
8
8
8
8
8
8
Split Squat w/ EZ Bar - Left
15
15
15
15
15
15
15
Split Squat w/ EZ Bar - Left
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Left
8
8
8
8
8
8
8
Split Squat w/ EZ Bar - Right
8
8
8
8
8
8
8
Split Squat w/ EZ Bar - Right
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Right
15
15
15
15
15
15
15
Split Squat w/ EZ Bar - Left
8
8
8
8
8
8
8
Split Squat w/ EZ Bar - Left
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Left Super Set
15 Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
Stiff Leg Deadlift
15
15
15
15
15
15
15
Alt. Side Squat
10
10
10
10
10
10
10
Stiff Leg Deadlift
12
12
12
12
12
12
12
Alt. Side Squat
10
10
10
10
10
10
10
Stiff Leg Deadlift
8
8
8
8
8
8
8
Stiff Leg Deadlift
8
8
8
8
8
8
8
10
10
10
10
10
10
10
Alt. Side Squat Super Set
Reps
Calf Raise
50
Weight Reps 50
Weight Reps 50
Weight Reps 50
Weight Reps 50
Weight Reps 50
Weight Reps 50
50
50
50
50
50
50
50
Beast Abs Calf Raise Beast Abs
BODY BEAST
Bulk: Legs
Week 9
Week 10
Weight Reps
Week 12
Weight Reps
12
12
12
12
10
10
10
10
8
8
8
8
Weight Reps
Weight Reps
15
15
12
12
8
8
8
8
12
12
15
15
Weight Reps
Weight Reps
5
5
5
5
5
5
5
5
5
5
Weight Reps
Weight Reps
15
15
12
12
8
8
15
15
12
12
8
8
8
8
12
12
15
15
8
8
12
12
15 Weight Reps
Weight
Weight
Weight
15 Weight Reps
15
15
10
10
12
12
10
10
8
8
8
8
10
10
Weight Reps
Weight
Weight Reps
50
50
50
50
Weight
Weight
Bulk: Back Super Set
Week 4 Reps
Week 5
Weight Reps
Week 6
Weight Reps
Week 6
Weight Reps
Week 7
Weight Reps
Week 8
Weight Reps
Week 9
Weight Reps
Week 11
Weight Reps
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
8
8
8
8
8
8
8
8
Pull-Over Pull-Over Pull-Up
8
8
8
8
8
8
8
8
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
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
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
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
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Reps
Reverse Fly
Weight Reps
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
Plank Rotation
Plank Rotation
BODY BEAST
Bulk: Back
Weight
Weight
Weight
8
Super Set
Reverse Fly
Weight
Weight
Bulk: Arms Progressive Set
Week 4 Reps
Week 5
Weight Reps
Week 6
Weight Reps
Week 7
Weight Reps
Week 7
Weight Reps
Week 8
Weight Reps
Week 9
Weight Reps
Week 10
Weight Reps
Week 11
Weight Reps
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 Single Set
15 Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
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
Force Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Progressive Set
15 Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
15 Weight Reps
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
Single Set Weighted Crunch
BODY BEAST
15 Reps 30
15 Weight Reps 30
15 Weight Reps 30
15 Weight Reps 30
15 Weight Reps 30
15 Weight Reps 30
Bulk: Arms
15 Weight Reps 30
15 Weight Reps 30
Weight
15 Weight Reps
Tricep Kickback - Right
Tricep Kickback - Left
Weight
8 Weight Reps
Hammer Curl - Right
Hammer Curl - Left
Weight
5 Weight Reps
Skull Crusher
Progressive Set
Weight
8 Weight Reps
Wide EZ Bar Curl
Single Set
Weight
Weight
15 Weight Reps 30
Weight
Bulk: Shoulders Super Set
Week 4 Reps
Week 5
Weight Reps
Week 6
Weight Reps
Week 7
Weight Reps
Week 8
Weight Reps
Week 8
Weight Reps
Week 9
Weight Reps
Week 12
Weight Reps
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
Progressive Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
8
Weight Reps
Weight Reps
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
Super Set
Reps
15
15
Weight Reps
15
Weight Reps
15
Weight Reps
15
Weight Reps
15
Weight Reps
Weight Reps
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
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Super Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
Superman Stretch Plank Twist-Twist Superman Stretch Plank Twist-Twist
BODY BEAST
Bulk: Shoulders
15 Reps
Weight
15
Weight Reps
Alt. Front Raise
Progressive Set
Weight
Weight
Weight
15 Reps
Reps
Lucky 7 Combo Set 1
1 Reps
Weight
2 Reps
Weight
3 Reps
Weight
4 Reps
Weight
5 Reps
Weight
6 Reps
Weight
7 Reps
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
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
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
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
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
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
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
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
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Tempo: Back/Bi's Tempo-Single Set
Reps
1
2
3
4
Weight Reps
Weight Reps
Weight Reps
Weight
Pull-Over
15
15
15
15
Pull-Over
12
12
12
12
Pull-Over
8
8
8
8
Wide Plank In & Out
10
10
10
10
Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Pull-Up
10
10
10
10
Pull-Up
10
10
10
10
Pull-Up
8
8
8
8
10
10
10
10
Hanging Circle Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Reverse Bent-Over Row
15
15
15
15
Reverse Bent-Over Row
12
12
12
12
Reverse Bent-Over Row
8
8
8
8
10
10
10
10
Lat Oblique Twist Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Preacher Curl
15
15
15
15
Preacher Curl
12
12
12
12
Preacher Curl
8
8
8
8
Hanging Curl
10
10
10
10
Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
All-Angle Bicep
15
15
15
15
All-Angle Bicep
12
12
12
12
All-Angle Bicep
8
8
8
8
30
30
30
30
Speed Mountain Climber
BODY BEAST
Weight
Weight
Weight
Weight
Tempo: Back/Bi's
5 Reps
Weight
15 12 8 10 Reps
Weight
10 10 8 10 Reps
Weight
15 12 8 10 Reps
Weight
15 12 8 10 Reps 15 12 8 30
Weight
Tempo: Chest/Tri's Tempo-Single Set
Reps
1
2
3
4
Weight Reps
Weight Reps
Weight Reps
Chest Press
15
15
15
15
Chest Press
12
12
12
12
Chest Press
8
8
8
8
10
10
10
10
Figure 4 Crunch Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Incline Press
15
15
15
15
Incline Press
12
12
12
12
Incline Press
8
8
8
8
10
10
10
10
Cricket Crunch Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Incline Fly
15
15
15
15
Incline Fly
12
12
12
12
Incline Fly
8
8
8
8
10
10
10
10
Tempo Plank Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Skull Crusher
15
15
15
15
Skull Crusher
12
12
12
12
Skull Crusher
8
8
8
8
EZ Bar Crunch
10
10
10
10
Tempo-Super Set Tricep Kickback Dips Tricep Kickback Dips Tricep Kickback Dips Plank Twist-Twist
BODY BEAST
Reps
Weight Reps
Weight Reps
Weight Reps
15
15
15
15
Reps
Reps
Reps
Reps
12
12
12
12
Reps
Reps
Reps
Reps
8
8
8
8
Reps
Reps
Reps
Reps
10
10
10
10
Tempo: Chest/Tri's
4
5
Weight Reps
Weight
15 12 8 10 Weight Reps
Weight
15 12 8 10 Weight Reps
Weight
15 12 8 10 Weight Reps
Weight
15 12 8 10 Weight Reps
st/Tri's
15 Reps 12 Reps 8 Reps 10
Weight
Beast: Total Body Circuit Set Pull-Up Push-Up Squat Crunch Pull-Up Push-Up Squat Crunch Circuit Set Incline Press Bent-Over Row Reverse Alternating Lunge Plank Twist-Twist Incline Press Bent-Over Row Reverse Alternating Lunge Plank Twist-Twist Circuit Set 1,1,2 Military Press Post Delt Raise - Right Post Delt Raise - Left Stiff Leg Deadlift Russian Twist 1,1,2 Military Press Post Delt Raise - Right Post Delt Raise - Left Stiff Leg Deadlift Russian Twist Circuit Set Bicep Curl Up-Hammer Down Tricep Extension-Kickback - Right Tricep Extension-Kickback - Left Calf Raise - Weight at Shoulder Side Forearm Plank - Right Side Forearm Plank -Left Bicep Curl Up-Hammer Down Tricep Extension-Kickback - Right Tricep Extension-Kickback - Left Calf Raise - Weight at Shoulder Side Forearm Plank - Right Side Forearm Plank -Left
BODY BEAST
1 2 Reps Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 Reps Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 Reps Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 Reps Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15
3 Reps Weight 15 15 15 15 15 15 15 15 Reps Weight 15 15 15 15 15 15 15 15 Reps Weight 15 15 15 15 15 15 15 15 15 15 Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15
4 Reps 15 15 15 15 15 15 15 15 Reps 15 15 15 15 15 15 15 15 Reps 15 15 15 15 15 15 15 15 15 15 Reps 15 15 15 15 15 15 15 15 15 15 15 15
Beast: Total Body
4 5 Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15 15 15 Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 Weight Reps Weight 15 15 15 15 15 15 15 15 15 15 15 15
Body
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