Body Beast Workout Sheets

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: 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
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
12
12
12
12
12
12
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Incline Dumbbell Fly
15
15
15
15
15
15
Incline Dumbbell Press
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12

Giant Set
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
Partial Chest Fly
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
Tricep Extension
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
12
Tricep Push-Up
15
12
12
15
12
12
12
15
12
15
12
12
12
15
12
12
12
Tricep Push-Up
Super Set
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
Reps

Tricep Push-Up
Weight
15
12
12
12
Weight
15
15
Weight
Reps
15
12
12
12
Weight
15
15
12
12
Reps
15
15
15
12
Reps
15
15
15
Close Grip Press
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
Sumo Squat
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
12
12
12
12
12
12
12
12
Alternating Lunge
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
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
Parallel Squat
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
Deadlift
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
Dumbbell Pull-Over
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
One-Arm Row - Left
One-Arm Row - Right
Reverse Fly
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
Seated Bicep Curl
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
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
Neutral EZ Bar Curl
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
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
Upright Row
Upright Row
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
12
12
12
12
12
1,1,2 Front Raise
12
12
12
12
12
Rear Delt Raise
12
12
12
12
12
1,1,2 Front Raise
Rear Delt Raise
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
12
12
12
12
12
Dumbbell Scap Trap
12
12
12
12
12
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
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
Incline Press
Incline Press
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
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
Incline Press
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
12
12
12
12
12
12
12
12
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
10
10
10
10
10
10
10
10
10
10
10
10
10
10
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
Squat
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
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
12
12
12
12
12
12
12
Split Squat w/ EZ Bar - Left
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
12
12
15
15
15
15
15
15
15
12
12
12
12
12
12
12

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
Stiff Leg Deadlift
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
Weight Reps
Weight Reps
15
15
12
12
12
12
15
15
Weight Reps
Weight Reps
Weight Reps
Weight Reps
15
15
12
12
15
15
12
12
12
12
15
15
12
12
15
Weight Reps
Weight
Weight
Weight
15
Weight Reps
15
15
10
10
12
12
10
10
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
Pull-Over
Pull-Over
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
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
Reverse Grip Row
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
One-Arm Row - Right
One-Arm Row - Right
One-Arm Row - Right
One-Arm Row - Right
One-Arm Row - Left
One-Arm Row - Left
One-Arm Row - Left
One-Arm Row - Left
One-Arm Row - Left
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
Deadlift
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
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
Standing Curl
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
Tricep Extension
Force Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Wide EZ Bar Curl
Wide EZ Bar Curl
Wide EZ Bar Curl
Wide EZ Bar Curl
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
Skull Crusher
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
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
Hammer Curl - Right
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
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 - Left
15
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
15
15
15
15
15
15
15
15
15
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
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
Arnold Press
Arnold Press
Progressive Set
Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
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
Upright Row
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
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
Reverse Fly
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
Weight Reps
Weight Reps
Weight Reps
Weight
Pull-Over
15
15
15
15
Pull-Over
12
12
12
12
Pull-Over
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
10
10
10
10
Hanging Circle
Tempo-Single Set
Reps
Weight Reps
Weight Reps
Weight Reps
Reverse Bent-Over Row
15
15
15
15
12
12
12
12
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
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
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
Weight Reps
Weight Reps
Weight Reps
Chest Press
15
15
15
15
Chest Press
12
12
12
12
Chest Press
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
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
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
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
Reps
Reps
Reps
Reps
10
10
10
10
Tempo: Chest/Tri's
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
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
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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Body Beast Workout Sheets

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Schedule

BODY BEAST - HUGE

Dumbbell Chest Press

Dumbbell Chest Press

Dumbbell Chest Press

Dumbbell Chest Press

Incline Dumbbell Fly

Incline Dumbbell Press

Incline Dumbbell Fly

Incline Dumbbell Press

Incline Dumbbell Fly

Incline Dumbbell Press

Incline Dumbbell Press

Close Grip Press

Partial Chest Fly

Partial Chest Fly

Close Grip Press

Partial Chest Fly

Single Arm Kickback - Right

Single Arm Kickback - Left

Single Arm Kickback - Right

Single Arm Kickback - Left

Single Arm Kickback - Left

Single Arm Kickback - Right

Single Arm Kickback - Right

Single Arm Kickback - Left

Close Grip Press

Step-Up to Reverse Lunge - Right

Step-Up to Reverse Lunge - Left

Step-Up to Reverse Lunge - Right

Step-Up to Reverse Lunge - Left

Step-Up to Reverse Lunge - Right

Step-Up to Reverse Lunge - Left

Bulgarian Squat - Left

Bulgarian Squat - Right

Straight Leg Deadlift - Right

Straight Leg Deadlift - Left

Bulgarian Squat - Left

Bulgarian Squat - Right

Straight Leg Deadlift - Right

Straight Leg Deadlift - Left

Bulgarian Squat - Left

Bulgarian Squat - Right

Straight Leg Deadlift - Right

Straight Leg Deadlift - Left

Build: Back & Bis

One-Arm Row - Left

One-Arm Row - Right

One-Arm Row - Left

One-Arm Row - Right

One-Arm Row - Left

One-Arm Row - Right

Seated Bicep Curl

Seated Bicep Curl

Seated Bicep Curl

Seated Bicep Curl

1,1,2 Hammer Curl

1,1,2 Hammer Curl

1,1,2 Hammer Curl

Neutral EZ Bar Curl

Neutral EZ Bar Curl

Neutral EZ Bar Curl

Neutral EZ Bar Curl

Build: Back & Bis