Body Beast Lean Workout Sheets

Schedule
Block 1 - BUILD
Week 1
Week 2
Week 3
Block 2 - BULK
Week 4
Week 5
Week 6
Week 7
Week 8
Block 3 - BEAST
Week 9
Week 10
Week 11
Week 12
MONDAY
Build: Chest/Tris
Build: Chest/Tris
Build: Chest/Tris
MONDAY
Bulk: Chest
Bulk: Chest
Bulk: Chest
Bulk: Chest
Bulk: Chest
MONDAY
Build: Chest/Tris
Bulk: Chest
Build: Chest/Tris
Bulk: Chest
TUESDAY
Build: Legs
Build: Legs
Build: Legs
TUESDAY
Bulk: Legs
Bulk: Legs
Bulk: Legs
Bulk: Legs
Bulk: Legs
TUESDAY
Bulk: Legs
Build: Legs
Bulk: Legs
Build: Legs
WEDNESDAY
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
WEDNESDAY
Bulk: Arms
Bulk: Arms
Bulk: Arms
Bulk: Arms
Bulk: Arms
WEDNESDAY
Beast: Cardio/Abs
Bulk: Shoulders
Beast: Cardio/Abs
Bulk: Shoulders
BODY BEAST - LEAN

THURSDAY
Build: Back/Bis
Build: Back/Bis
Build: Back/Bis
THURSDAY
Bulk: Back
Bulk: Back
Bulk: Back
Bulk: Back
Bulk: Back
THURSDAY
Build: Back/Bis
Bulk: Back
Build: Back/Bis
Bulk: Back
FRIDAY
Build: Shoulders
Build: Shoulders
Build: Shoulders
FRIDAY
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
FRIDAY
Build: Shoulders
Bulk: Arms
Build: Shoulders
Bulk: Arms
SATURDAY
Rest
Rest
Rest
SATURDAY
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
SATURDAY
Rest
Beast: Cardio/Abs
Rest
Beast: Cardio/Abs
Day
SUNDAY
Rest
Rest
Rest
SUNDAY
Rest
Rest
Rest
Rest
Rest
SUNDAY
Rest
Rest
Rest
Rest
7
14
21
28
35
42
49
56
63
70
77
84
bf>20%
block
build
bulk
beast
bf>20%
block
build
bulk
beast
ripped plan
kg
kcal
66
1997
67
2021
65
1673
mass plan
kg
kcal
56
2155
56
2155
57
1479
BUILD
BULK
BEAST
BUILD
BULK
BEAST
C 50%
250
C 50%
253
C 40%
167
MACROS
P 25%
125
P 25%
126
P 30%
125
C 50%
269
C 50%
269
C 40%
148
MACROS
P 25%
135
P 25%
135
P 30%
111
MACROS
MACROS
F 25%
55
F 25%
56
F 30%
56
bf<20%
block
build
bulk
beast
F 25%
60
F 25%
60
F 30%
49
bf<20%
block
build
bulk
beast
ripped plan
kg
kcal
66
2197
67
2221
68
1846
BUILD
BULK
BEAST
C 50%
275
C 50%
278
C 40%
185
MACROS
MACROS
mass plan
kg
kcal
66
2597
67
2621
68
1846
BUILD
BULK
BEAST
C 50%
325
C 50%
328
C 40%
185
MACROS
P 25%
137
P 25%
139
P 30%
138
F 25%
61
F 25%
62
F 30%
62
MACROS
P 25%
162
P 25%
164
P 30%
138
F 25%
72
F 25%
73
F 30%
62
Build: Chest/Tris
Single Set
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
12
12
12
12
12

Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Incline Dumbbell Fly
15
15
15
15
15
Incline Dumbbell Press
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
Giant Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
15
15
15
15
15
Partial Chest Fly
15
15
15
15
15
15
15
15
15
12
12
12
12
12
Partial Chest Fly
12
12
12
12
12
12
Close Grip Press
Partial Chest Fly
Decline Push-Ups
Single Set
12
8
8
8
Reps
12
8
8
8
Weight
Reps
12
8
Weight
Reps
12
8
8
8
8
8
Weight
Reps
8
Weight
Reps
Tricep Extension
15
15
15
15
15
Tricep Extension
12
12
12
12
12
Tricep Extension
Tricep Extension
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
15
15
15
15
15
Single Arm Kickback - Right
15
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
Single Arm Kickback - Left
Tricep Push-Up
Super Set
Dips on Bench
Ins and Outs
BODY BEAST
Weight
15

Tricep Push-Up
Weight
Reps

Tricep Push-Up
Weight
15
Close Grip Press

Decline Push-Ups
Weight
Reps
Close Grip Press

Decline Push-Ups
Weight
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
Build: Legs
Week 1
15
15
15
15
15
Sumo Squat
12
12
12
12
12
Sumo Squat
8
Weight
Reps
Reps
Weight
8
Weight
Reps
Reps
Weight
Week 13
Reps
Reps
Weight
Week 11
Sumo Squat
Super Set
Reps
Week 3
Single Set
Sumo Squat
Weight
Week 2
8
Weight
Reps
Reps
8
Weight
Reps
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
12
12
12
12
12
12
12
12
12
12
Alternating Lunge
Giant Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
Parallel Squat
30 Secs
30 Secs
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
BODY BEAST
30 Secs
30 Secs
Weight
Weight
Weight
30 Secs
Build: Back & Bis

Single Set
Week 1
Reps
Weight
Week 2
Reps
Weight
Week 3
Reps
Weight
Week 10
Reps
Weight
Week 12
Reps
Deadlift
15
15
15
15
15
Deadlift
12
12
12
12
12
Deadlift
Deadlift
Super Set
Dumbbell Pull-Over
8
Reps
15
Pull-Up
Dumbbell Pull-Over
8
Weight
Reps
15
10
12
Pull-Up
8
Weight
Reps
15
10
12
10
8
Weight
10
10
Reps
Weight
15
12
Reps
10
10
12
10
10
Dumbbell Pull-Over
Dumbbell Pull-Over
Pull-Up
10
Weight
Weight
15
15
15
15
15
One-Arm Row - Left
15
15
15
15
15
One-Arm Row - Right
15
15
15
15
15
Reverse Fly
15
15
15
15
15
EZ Bar Row
12
12
12
12
12
One-Arm Row - Left
12
12
12
12
12
One-Arm Row - Right
12
12
12
12
12
Reverse Fly
12
12
12
12
12
EZ Bar Row
One-Arm Row - Left
One-Arm Row - Right
Reverse Fly
30 Secs
Reps
Weight
10
Reps
30 Secs
Reps
10
EZ Bar Row
30 Secs
Reps
10
Giant Set
Single Set
Weight
10
Weight
15
12
10
Weight
30 Secs
Reps
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
Seated Bicep Curl
15
15
15
15
15
Seated Bicep Curl
12
12
12
12
12
Seated Bicep Curl
Seated Bicep Curl
Single Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
1,1,2 Hammer Curl
15
15
15
15
15
1,1,2 Hammer Curl
12
12
12
12
12
1,1,2 Hammer Curl

Single Set
8
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
Reps
15
15
15
15
15
Neutral EZ Bar Curl
12
12
12
12
12
Neutral EZ Bar Curl
Neutral EZ Bar Curl
Airplane Cobra
Airplane Cobra
BODY BEAST
30 Secs
30 Secs
30 Secs
30 Secs
Weight
8
Weight
Neutral EZ Bar Curl
Single Set
Weight
Weight
30 Secs
Build: Shoulders
Single Set
Week 1
Reps
Weight
Week 2
Reps
Weight
Week 3
Reps
Weight
Week 10
Reps
Weight
Week 12
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
Tuck & Roll

BODY BEAST
Weight
Weight
Weight
8
Weight
Reps
12
12
12
12
12
Tuck & Roll

Sagi Six-Way
Weight
Weight
Bulk: Chest
Week 5
15
15
15
15
15
15
15
15
15
15
15
15
15
Incline Fly
12
12
12
12
12
12
12
Incline Press
12
12
12
12
12
12
12
Incline Fly
Incline Press
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Week 13
15
Weight
Weight
Week11
Incline Press
Reps
Reps
Week 9
Incline Fly
Weight
Week 8
Reps
Force Set
Reps
Week 7
Super Set
Incline Press
Weight
Week 6
Reps
Weight
Reps
Reps
Weight
Reps
Chest Press w/ Rotation

Progressive Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Weight
Reps
15
15
15
15
15
15
15
Incline Press
12
12
12
12
12
12
12
Incline Press
Incline Press
Incline Press
12
12
12
12
12
12
12
Incline Press
15
15
15
15
15
15
15
Combo Set
Reps
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Close Grip Press to Fly
15
15
15
15
15
15
15
12
12
12
12
12
12
12
Multi Set
Decline Push-Ups
Cobra to Airplane
Decline Push-Ups
Russian Twist
Decline Push-Ups
BODY BEAST
Reps
Reps
Reps
Reps
Reps
Weight
Reps
Incline Press
Weight
Weight
Reps
Weight
Weight
Reps
Bulk: Legs
Single Set
Week 5
Reps
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 10
Reps
Weight
Week 12
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
8
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
Force Set
15
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
Reps
Full to 1/2 Sumo Squat
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
Split Squat w/ EZ Bar - Left
15
15
15
15
15
15
15
Split Squat w/ EZ Bar - Right
12
12
12
12
12
12
12
12
12
12
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
15
15
15
15
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
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
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Super Set
Reps
Calf Raise
50
50
50
50
50
50
50
Weight
Reps
50
50
50
50
50
50
50
Beast Abs
Calf Raise
Beast Abs
BODY BEAST
Weight
15
Weight
Stiff Leg Deadlift
Alt. Side Squat
Weight
5
Weight
Super Set
Weight
15
Weight
Progressive Set
Weight
Weight
Weight
Bulk: Back
Super Set
Week 5
Reps
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 11
Reps
Weight
Week 13
Reps
Pull-Over
15
15
15
15
15
15
15
Pull-Up
10
10
10
10
10
10
10
Pull-Over
12
12
12
12
12
12
12
Pull-Up
10
10
10
10
10
10
10
Pull-Over
Pull-Over
Pull-Up
10
10
10
10
10
10
10
Progressive Set
Reps
Reverse Grip Row
15
15
15
15
15
15
15
Reverse Grip Row
12
12
12
12
12
12
12
Reverse Grip Row
Reverse Grip Row
Reverse Grip Row
12
12
12
12
12
12
12
Reverse Grip Row

Force Set
Weight
15
Reps
Reps
Weight
15
Weight
Reps
Reps
Weight
15
Weight
Reps
Reps
Weight
15
Weight
Reps
Reps
Weight
15
Weight
Reps
Reps
Weight
15
Weight
Reps
Reps
Reps
One-Arm Row - Right
One-Arm Row - Left
One-Arm Row - Right
One-Arm Row - Left
One-Arm Row - Right
One-Arm Row - Left
One-Arm Row - Right
One-Arm Row - Left
One-Arm Row - Right
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Deadlift
15
15
15
15
15
15
15
Deadlift
12
12
12
12
12
12
12
Deadlift
Deadlift
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Super Set
Reps
Reverse Fly
15
15
15
15
15
15
15
Weight
Reps
12
12
12
12
12
12
12
Plank Rotation
Reverse Fly
Plank Rotation
BODY BEAST
Weight
15
Weight
One-Arm Row - Left
Single Set
Weight
Weight
Weight
Weight
Bulk: Arms
Progressive Set
Week 5
Reps
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 11
Reps
Weight
Week 13
Reps
Standing Curl
15
15
15
15
15
15
15
Standing Curl
12
12
12
12
12
12
12
Standing Curl
Standing Curl
Standing Curl
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
Tricep Extension
15
15
15
15
15
15
15
Tricep Extension
12
12
12
12
12
12
12
Tricep Extension
Tricep Extension
Force Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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
Reps
15
15
15
15
15
15
15
Skull Crusher
12
12
12
12
12
12
12
Skull Crusher
Skull Crusher
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
Hammer Curl - Left
15
15
15
15
15
15
15
Hammer Curl - Right
12
12
12
12
12
12
12
Hammer Curl - Left
12
12
12
12
12
12
12
Hammer Curl - Right
Hammer Curl - Left
Hammer Curl - Right
Hammer Curl - Left
Hammer Curl - Right
12
12
12
12
12
12
12
Hammer Curl - Left
12
12
12
12
12
12
12
Hammer Curl - Right
15
15
15
15
15
15
15
Hammer Curl - Left
15
15
15
15
15
15
Progressive Set
Reps
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
Tricep Kickback - Left
15
15
15
15
15
15
15
Tricep Kickback - Right
12
12
12
12
12
12
12
12
12
12
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
15
15
15
15
Weighted Crunch
BODY BEAST
Reps
30
Weight
Reps
30
Weight
Reps
30
Weight
Reps
30
Weight
Reps
30
Weight
Reps
30
Weight
15
Weight
Single Set
Weight
8
Weight
Hammer Curl - Right
Weight
Weight
5
Weight
Skull Crusher
Progressive Set
Weight
8
Weight
Wide EZ Bar Curl
Single Set
Weight
Weight
15
Weight
Reps
30
Weight
Bulk: Shoulders
Super Set
Week 5
Reps
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 11
Reps
Weight
Week 13
Reps
Lateral Raise
15
15
15
15
15
15
15
Arnold Press
15
15
15
15
15
15
15
Lateral Raise
12
12
12
12
12
12
12
Arnold Press
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
Upright Row
15
15
15
15
15
15
15
Upright Row
12
12
12
12
12
12
12
Upright Row
Upright Row
Upright Row
12
12
12
12
12
12
12
Upright Row
15
15
15
15
15
15
15
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Alt. Front Raise
15
15
15
15
15
15
15
Plate Twist-Twist
10
10
10
10
10
10
10
Alt. Front Raise
12
12
12
12
12
12
12
Plate Twist-Twist
10
10
10
10
10
10
10
Alt. Front Raise
Plate Twist-Twist
Progressive Set
10
10
Reps
Weight
10
Reps
Weight
10
Reps
Weight
10
Reps
Weight
10
Reps
Weight
Weight
Reps
15
15
15
15
15
15
15
Reverse Fly
12
12
12
12
12
12
12
Reverse Fly
Reverse Fly
Reverse Fly
12
12
12
12
12
12
12
Reverse Fly
15
Superman Stretch
Plank Twist-Twist
Superman Stretch
Plank Twist-Twist
BODY BEAST
15
Reps
15
Reps
15
Reps
15
Reps
15
Reps
Weight
Weight
10
Reps
Reverse Fly
Super Set
Weight
Weight
15
Reps
Reps

Body Beast Lean Workout Sheets

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Body Beast Lean Workout Sheets

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Schedule

BODY BEAST - LEAN

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

Partial Chest Fly

Partial Chest Fly

Close Grip Press

Partial Chest Fly

Single Arm Kickback - Right

Single Arm Kickback - Right

Single Arm Kickback - Left

Single Arm Kickback - Left

Single Arm Kickback - Right

Single Arm Kickback - Right

Single Arm Kickback - Left

Single Arm Kickback - Left

Close Grip Press

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

EZ Bar Underhand Press