Schedule BODY BEAST - HUGE Day

Block 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 7
Week 2 Build: Legs Build: Back/Bis Build: Shoulders/Abs Rest Build: Chest/Tris Build: Legs Build: Back/Bis 14
Week 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 Saturday

Week 4 Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest 28
Week 5 Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs 35
Week 6 Bulk: Back Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back 42
Week 7 Bulk: Arms Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms 49
Week 8 Bulk: Shoulders Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders 56
Week 9 Rest Bulk: Chest Bulk: Legs Bulk: Back Bulk: Arms Bulk: Shoulders Rest 63

Block 3 - BEAST Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Week 10 Build: Chest/Tris Bulk: Legs Build: Back/Bis Beast: Cardio/Abs Rest Bulk: Arms Build: Shoulders 70
Week 11 Bulk: Chest Build: Legs Beast: Cardio/Abs Rest Bulk: Back Bulk: Arms/Abs Beast: Cardio 77
Week 12 Build: Chest/Tris Bulk: Legs Beast: Cardio/Abs Rest Build: Back/Bis Bulk: Shoulders Beast: Cardio/Abs 84
Week 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 - Lef 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 - Lef 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 - Lef 8 8 8 8 8 8
Single Arm Kickback - Lef 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 - Lef 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 - Lef 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 - Lef 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 - Lef 15 15 15 15 15
Bulgarian Squat - Right 15 15 15 15 15
Straight Leg Deadlif - Right 15 15 15 15 15
Straight Leg Deadlif - Lef 15 15 15 15 15
Parallel Squat 12 12 12 12 12
Bulgarian Squat - Lef 12 12 12 12 12
Bulgarian Squat - Right 12 12 12 12 12
Straight Leg Deadlif - Right 12 12 12 12 12
Straight Leg Deadlif - Lef 12 12 12 12 12
Parallel Squat 8 8 8 8 8
Bulgarian Squat - Lef 8 8 8 8 8
Bulgarian Squat - Right 8 8 8 8 8
Straight Leg Deadlif - Right 8 8 8 8 8
Straight Leg Deadlif - Lef 8 8 8 8 8
Giant Set 30 Secs 30 Secs 30 Secs 30 Secs 30 Secs
Single Leg Calf Raise - Lef
Single Leg Calf Raise - Right
Seated Calf Raise
Ins and Outs
Single Leg Calf Raise - Lef
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
Deadlif 15 15 15 15 15 15
Deadlif 12 12 12 12 12 12
Deadlif 8 8 8 8 8 8
Deadlif 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 - Lef 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 - Lef 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 - Lef 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 5 15 15 15 15
Shoulder Press 12 8 12 12 12 12
Shoulder Press 8 10 8 8 8 8
Shoulder Press 8 8 8 8 8 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Lateral Raise 15 5 15 15 15 15
Upright Row 15 5 15 15 15 15
Lateral Raise 12 6 12 12 12 12
Upright Row 12 8 12 12 12 12
Lateral Raise 8 8 8 8 8 8
Upright Row 8 10 8 8 8 8
Upright Row 8 8 8 8 8 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
EZ Bar Underhand Press 15 5 15 15 15 15
1,1,2 Front Raise 15 2.5 15 15 15 15
Rear Delt Raise 15 2.5 15 15 15 15
EZ Bar Underhand Press 12 6 12 12 12 12
1,1,2 Front Raise 12 5 12 12 12 12
Rear Delt Raise 12 5 12 12 12 12
EZ Bar Underhand Press 8 8 8 8 8 8
1,1,2 Front Raise 8 6 8 8 8 8
Rear Delt Raise 8 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 2.5 12 12 12 12
Tuck & Roll
Sagi Six-Way 8 2.5 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 2.5 15 15 15 15 15 15 15

Incline Press 15 5 15 15 15 15 15 15 15

Incline Fly 12 5 12 12 12 12 12 12 12

Incline Press 12 8 12 12 12 12 12 12 12

Incline Fly 8 8 8 8 8 8 8 8 8

Incline Press 8 10 8 8 8 8 8 8 8

Incline Press 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

Chest Press w/ Rotation 5 5 5 5 5 5 5 5 5

Chest Press w/ Rotation 5 5 5 5 5 5 5 5 5

Chest Press w/ Rotation 5 5 5 5 5 5 5 5 5

Chest Press w/ Rotation 5 8 5 5 5 5 5 5 5

Chest Press w/ Rotation 5 8 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 5 15 15 15 15 15 15 15

Incline Press 12 8 12 12 12 12 12 12 12

Incline Press 8 10 8 8 8 8 8 8 8

Incline Press 8 10 8 8 8 8 8 8 8

Incline Press 12 8 12 12 12 12 12 12 12

Incline Press 15 5 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 5 15 15 15 15 15 15 15

Close Grip Press to Fly 12 8 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: Chest

Drop 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 2.5 12 12 12 12 12 12 12 12
Front to Back Lunge - Lef 12 2.5 12 12 12 12 12 12 12 12
Front to Back Lunge - Right 10 5 10 10 10 10 10 10 10 10
Front to Back Lunge - Lef 10 5 10 10 10 10 10 10 10 10
Front to Back Lunge - Right 8 8 8 8 8 8 8 8 8 8
Front to Back Lunge - Lef 8 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 5 15 15 15 15 15 15 15 15
Squat 12 8 12 12 12 12 12 12 12 12
Squat 8 10 8 8 8 8 8 8 8 8
Squat 8 10 8 8 8 8 8 8 8 8
Squat 12 8 12 12 12 12 12 12 12 12
Squat 15 5 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 16 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 16 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 16 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 16 5 5 5 5 5 5 5 5
Full to 1/2 Sumo Squat 5 16 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 2.5 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Right 12 5 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Right 8 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Lef 15 2.5 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Lef 12 5 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Lef 8 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Right 8 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Right 12 5 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Right 15 2.5 15 15 15 15 15 15 15 15
Split Squat w/ EZ Bar - Lef 8 8 8 8 8 8 8 8 8 8
Split Squat w/ EZ Bar - Lef 12 5 12 12 12 12 12 12 12 12
Split Squat w/ EZ Bar - Lef 15 2.5 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 Deadlif 15 5 15 15 15 15 15 15 15 15
Alt. Side Squat 10 5 10 10 10 10 10 10 10 10
Stiff Leg Deadlif 12 8 12 12 12 12 12 12 12 12
Alt. Side Squat 10 5 10 10 10 10 10 10 10 10
Stiff Leg Deadlif 8 10 8 8 8 8 8 8 8 8
Stiff Leg Deadlif 8 8 8 8 8 8 8 8 8 8
Alt. Side Squat 10 5 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 37 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 10 15 15 15 15 15 15 15
Pull-Up 10 10 10 10 10 10 10 10
Pull-Over 12 13 12 12 12 12 12 12 12
Pull-Up 10 10 10 10 10 10 10 10
Pull-Over 8 16 8 8 8 8 8 8 8
Pull-Over 8 13 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 5 15 15 15 15 15 15 15
Reverse Grip Row 12 8 12 12 12 12 12 12 12
Reverse Grip Row 8 10 8 8 8 8 8 8 8
Reverse Grip Row 8 10 8 8 8 8 8 8 8
Reverse Grip Row 12 8 12 12 12 12 12 12 12
Reverse Grip Row 15 5 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 8 5 5 5 5 5 5 5
One-Arm Row - Right 5 8 5 5 5 5 5 5 5
One-Arm Row - Right 5 8 5 5 5 5 5 5 5
One-Arm Row - Right 5 8 5 5 5 5 5 5 5
One-Arm Row - Right 5 8 5 5 5 5 5 5 5
One-Arm Row - Lef 5 8 5 5 5 5 5 5 5
One-Arm Row - Lef 5 8 5 5 5 5 5 5 5
One-Arm Row - Lef 5 8 5 5 5 5 5 5 5
One-Arm Row - Lef 5 8 5 5 5 5 5 5 5
One-Arm Row - Lef 5 8 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
Deadlif 15 5 15 15 15 15 15 15 15
Deadlif 12 8 12 12 12 12 12 12 12
Deadlif 8 10 8 8 8 8 8 8 8
Deadlif 8 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 5 15 15 15 15 15 15 15
Plank Rotation 10
Reverse Fly 12 8 12 12 12 12 12 12 12
Plank Rotation 10

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 2.5 15 15 15 15 15 15 15 15
Standing Curl 12 5 12 12 12 12 12 12 12 12
Standing Curl 8 8 8 8 8 8 8 8 8 8
Standing Curl 8 8 8 8 8 8 8 8 8 8
Standing Curl 12 5 12 12 12 12 12 12 12 12
Standing Curl 15 2.5 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 5 15 15 15 15 15 15 15 15
Tricep Extension 12 8 12 12 12 12 12 12 12 12
Tricep Extension 8 10 8 8 8 8 8 8 8 8
Tricep Extension 8 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 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 5 5 5 5 5 5 5 5 5
Wide EZ Bar Curl 5 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 2.5 15 15 15 15 15 15 15 15
Skull Crusher 12 5 12 12 12 12 12 12 12 12
Skull Crusher 8 5 8 8 8 8 8 8 8 8
Skull Crusher 8 5 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 2.5 15 15 15 15 15 15 15 15
Hammer Curl - Right 12 5 12 12 12 12 12 12 12 12
Hammer Curl - Right 8 8 8 8 8 8 8 8 8 8
Hammer Curl - Lef 15 2.5 15 15 15 15 15 15 15 15
Hammer Curl - Lef 12 5 12 12 12 12 12 12 12 12
Hammer Curl - Lef 8 8 8 8 8 8 8 8 8 8
Hammer Curl - Right 8 8 8 8 8 8 8 8 8 8
Hammer Curl - Right 12 5 12 12 12 12 12 12 12 12
Hammer Curl - Right 15 2.5 15 15 15 15 15 15 15 15
Hammer Curl - Lef 8 8 8 8 8 8 8 8 8 8
Hammer Curl - Lef 12 5 12 12 12 12 12 12 12 12
Hammer Curl - Lef 15 2.5 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 2.5 15 15 15 15 15 15 15 15
Tricep Kickback - Right 12 5 12 12 12 12 12 12 12 12
Tricep Kickback - Right 8 8 8 8 8 8 8 8 8 8
Tricep Kickback - Lef 15 2.5 15 15 15 15 15 15 15 15
Tricep Kickback - Lef 12 5 12 12 12 12 12 12 12 12
Tricep Kickback - Lef 8 8 8 8 8 8 8 8 8 8
Tricep Kickback - Right 8 8 8 8 8 8 8 8 8 8
Tricep Kickback - Right 12 5 12 12 12 12 12 12 12 12
Tricep Kickback - Right 15 2.5 15 15 15 15 15 15 15 15
Tricep Kickback - Lef 8 8 8 8 8 8 8 8 8 8
Tricep Kickback - Lef 12 5 12 12 12 12 12 12 12 12
Tricep Kickback - Lef 15 2.5 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 8 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 5 15 15 15 15 15 15 15
Arnold Press 15 5 15 15 15 15 15 15 15
Lateral Raise 12 6 12 12 12 12 12 12 12
Arnold Press 12 6 12 12 12 12 12 12 12
Lateral Raise 8 8 8 8 8 8 8 8 8
Arnold Press 8 8 8 8 8 8 8 8 8
Arnold Press 8 6 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 5 15 15 15 15 15 15 15
Upright Row 12 8 12 12 12 12 12 12 12
Upright Row 8 10 8 8 8 8 8 8 8
Upright Row 8 10 8 8 8 8 8 8 8
Upright Row 12 8 12 12 12 12 12 12 12
Upright Row 15 5 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 5 15 15 15 15 15 15 15
Plate Twist-Twist 10 8 10 10 10 10 10 10 10
Alt. Front Raise 12 8 12 12 12 12 12 12 12
Plate Twist-Twist 10 8 10 10 10 10 10 10 10
Alt. Front Raise 8 10 8 8 8 8 8 8 8
Plate Twist-Twist 10 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 5 15 15 15 15 15 15 15
Reverse Fly 12 8 12 12 12 12 12 12 12
Reverse Fly 8 10 8 8 8 8 8 8 8
Reverse Fly 8 10 8 8 8 8 8 8 8
Reverse Fly 12 8 12 12 12 12 12 12 12
Reverse Fly 15 5 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 Lif 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 - Lef 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 5
Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Pull-Up 15 15 15 15 15
Push-Up 15 15 15 15 15
Squat 15 15 15 15 15
Crunch 15 15 15 15 15
Pull-Up 15 15 15 15 15
Push-Up 15 15 15 15 15
Squat 15 15 15 15 15
Crunch 15 15 15 15 15
Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Press 15 15 15 15 15
Bent-Over Row 15 15 15 15 15
Reverse Alternating Lunge 15 15 15 15 15
Plank Twist-Twist 15 15 15 15 15
Incline Press 15 15 15 15 15
Bent-Over Row 15 15 15 15 15
Reverse Alternating Lunge 15 15 15 15 15
Plank Twist-Twist 15 15 15 15 15
Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
1,1,2 Military Press 15 15 15 15 15
Post Delt Raise - Right 15 15 15 15 15
Post Delt Raise - Lef 15 15 15 15 15
Stiff Leg Deadlif 15 15 15 15 15
Russian Twist 15 15 15 15 15
1,1,2 Military Press 15 15 15 15 15
Post Delt Raise - Right 15 15 15 15 15
Post Delt Raise - Lef 15 15 15 15 15
Stiff Leg Deadlif 15 15 15 15 15
Russian Twist 15 15 15 15 15
Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Bicep Curl Up-Hammer Down 15 15 15 15 15
Tricep Extension-Kickback - Right 15 15 15 15 15
Tricep Extension-Kickback - Lef 15 15 15 15 15
Calf Raise - Weight at Shoulder 15 15 15 15 15
Side Forearm Plank - Right 15 15 15 15 15
Side Forearm Plank -Lef 15 15 15 15 15
Bicep Curl Up-Hammer Down 15 15 15 15 15
Tricep Extension-Kickback - Right 15 15 15 15 15
Tricep Extension-Kickback - Lef 15 15 15 15 15
Calf Raise - Weight at Shoulder 15 15 15 15 15
Side Forearm Plank - Right 15 15 15 15 15
Side Forearm Plank -Lef 15 15 15 15 15

BODY BEAST Beast: Total Body