Post on 05-Jul-2018
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8/16/2019 Body Beast Lean Workout Sheets
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Schedule BODY BEAST - LEAN
Block 1 - BUILD Sunday Monday Tuesday Wednesday Thursday
Week 1 Build: Chest/Tris Build: Legs Build: Back/Bis Beast: Cardio/Abs Build: Shoulders
Week 2 Build: Legs Build: Back/Bis Beast: Cardio/Abs Build: Shoulders Rest
Week 3 Build: Back/Bis Beast: Cardio/Abs Build: Shoulders Rest Build: Chest/Tris
Block 2 - BUL Sunday Monday Tuesday Wednesday Thursday
Week 5 Bulk: Chest Bulk: Legs Bulk: Arms Beast: Cardio/Abs Bulk: Back
Week Bulk: Chest Bulk: Legs Bulk: Arms Beast: Cardio/Abs Bulk: Back
Week ! Bulk: Chest Bulk: Legs Bulk: Arms Beast: Cardio/Abs Bulk: Back
Week " Bulk: Chest Bulk: Legs Bulk: Arms Beast: Cardio/Abs Bulk: Back
Week # Bulk: Chest Bulk: Legs Bulk: Arms Beast: Cardio/Abs Bulk: Back
Block ! - BEAST Sunday Monday Tuesday Wednesday Thursday
Week 1$ Build: Chest/Tris Bulk: Legs Build: Back/Bis Beast: Cardio/Abs Build: Shoulders
Week 11 Bulk: Chest Build: Legs Bulk: Shoulders Bulk: Back Bulk: ArmsWeek 12 Build: Chest/Tris Bulk: Legs Build: Back/Bis Beast: Cardio/Abs Build: Shoulders
Week 13 Bulk: Chest Build: Legs Bulk: Shoulders Bulk: Back Bulk: Arms
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Day
"r#day Sa$urday
Rest Build: Chest/Tris !
Build: Chest/Tris Build: Legs 1%
Build: Legs Build: Back/Bis 21
"r#day Sa$urday
Bulk: Shoulders Rest 2"
Bulk: Shoulders Rest 35
Bulk: Shoulders Rest %2
Bulk: Shoulders Rest %#
Bulk: Shoulders Rest 5
"r#day Sa$urday
Rest Beast: Cardio/Abs 3
Beast: Cardio/Abs Rest !$Rest Beast: Cardio/Abs !!
Beast: Cardio/Abs Rest "%
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Bu#ld% &hes$'Tr#s Week 1 Week 1 Week 2 Week ! Week 1( Week 12
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
&umbbell Chest 'ress 15 15 15 15 15 15
&umbbell Chest 'ress 12 12 12 12 12 12&umbbell Chest 'ress " " " " " "
&umbbell Chest 'ress " " " " " "
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
()cli)e &umbbell *l+ 15 15 15 15 15 15
()cli)e &umbbell 'ress 15 15 15 15 15 15
()cli)e &umbbell *l+ 12 12 12 12 12 12
()cli)e &umbbell 'ress 12 12 12 12 12 12
()cli)e &umbbell *l+ " " " " " "()cli)e &umbbell 'ress " " " " " "
()cli)e &umbbell 'ress " " " " " "
,#an$ Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Close ,ri- 'ress 15 15 15 15 15 15
'artial Chest *l+ 15 15 15 15 15 15
&ecli)e 'ush.-s 15 15 15 15 15 15
Close ,ri- 'ress 12 12 12 12 12 12
'artial Chest *l+ 12 12 12 12 12 12
&ecli)e 'ush.-s 12 12 12 12 12 12
Close ,ri- 'ress " " " " " "
'artial Chest *l+ " " " " " "
&ecli)e 'ush.-s " " " " " "
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Trice- 0te)sio) 15 15 15 15 15 15
Trice- 0te)sio) 12 12 12 12 12 12
Trice- 0te)sio) " " " " " "
Trice- 0te)sio) " " " " " "
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Si)gle Arm ickback . Let 15 15 15 15 15 15
Si)gle Arm ickback . Right 15 15 15 15 15 15
Trice- 'ush.- 15 15 15 15 15 15
Si)gle Arm ickback . Let 12 12 12 12 12 12
Si)gle Arm ickback . Right 12 12 12 12 12 12
Trice- 'ush.- " 12 12 12 12 12
Si)gle Arm ickback . Let " " " " " "
Si l A i kb k L " " " " " "
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Bu#ld% Le)s Week 1 Week 2 Week 2 Week ! Week 11 Week 1!
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Sumo Suat 15 15 15 15 15 15
Sumo Suat 12 12 12 12 12 12Sumo Suat " " " " " "
Sumo Suat " " " " " "
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Alter)ati)g Lu)ge 15 15 15 15 15 15
Ste-.- to Re6erse Lu)ge . Right 15 15 15 15 15 15
Ste-.- to Re6erse Lu)ge . Let 15 15 15 15 15 15
Alter)ati)g Lu)ge 12 12 12 12 12 12
Ste-.- to Re6erse Lu)ge . Right 12 12 12 12 12 12Ste-.- to Re6erse Lu)ge . Let 12 12 12 12 12 12
Alter)ati)g Lu)ge " " " " " "
Ste-.- to Re6erse Lu)ge . Right " " " " " "
Ste-.- to Re6erse Lu)ge . Let " " " " " "
,#an$ Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
'arallel Suat 15 15 15 15 15 15
Bulgaria) Suat . Let 15 15 15 15 15 15
Bulgaria) Suat . Right 15 15 15 15 15 15
Straight Leg &eadlit . Right 15 15 15 15 15 15
Straight Leg &eadlit . Let 15 15 15 15 15 15
'arallel Suat 12 12 12 12 12 12
Bulgaria) Suat . Let 12 12 12 12 12 12
Bulgaria) Suat . Right 12 12 12 12 12 12
Straight Leg &eadlit . Right 12 12 12 12 12 12
Straight Leg &eadlit . Let 12 12 12 12 12 12
'arallel Suat " " " " " "
Bulgaria) Suat . Let " " " " " "
Bulgaria) Suat . Right " " " " " "
Straight Leg &eadlit . Right " " " " " "
Straight Leg &eadlit . Let " " " " " "
,#an$ Se$ !( Secs !( Secs !( Secs !( Secs !( Secs !( Secs
Si)gle Leg Cal Raise . Let
Si)gle Leg Cal Raise . Right
Seated Cal Raise
()s a)d 4uts
Si l C l i
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Bu#ld% Back . B#s Week 1 Week 2 Week ! Week ! Week 1( Week 12
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
&eadlit 15 15 15 15 15 15
&eadlit 12 12 12 12 12 12
&eadlit " " " " " "
&eadlit " " " " " "
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
&umbbell 'ull.46er 15 15 15 15 15 15
'ull.- 1$ 1$ 1$ 1$ 1$ 1$
&umbbell 'ull.46er 12 12 12 12 12 12
'ull.- 1$ 1$ 1$ 1$ 1$ 1$
&umbbell 'ull.46er " " " " " "
&umbbell 'ull.46er " " " " " "
'ull.- 1$ 1$ 1$ 1$ 1$ 1$
,#an$ Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
07 Bar Ro8 15 15 15 15 15 15
4)e.Arm Ro8 . Let 15 15 15 15 15 15
4)e.Arm Ro8 . Right 15 15 15 15 15 15
Re6erse *l+ 15 15 15 15 15 15
07 Bar Ro8 12 12 12 12 12 12
4)e.Arm Ro8 . Let 12 12 12 12 12 12
4)e.Arm Ro8 . Right 12 12 12 12 12 12
Re6erse *l+ 12 12 12 12 12 12
07 Bar Ro8 " " " " " "
4)e.Arm Ro8 . Let " " " " " "
4)e.Arm Ro8 . Right " " " " " "
Re6erse *l+ " " " " " "
S#n)le Se$ !( Secs !( Secs !( Secs !( Secs !( Secs !( Secs
Close.,ri- Chi).-
Close.,ri- Chi).-
Close.,ri- Chi).-
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Seated Bice- Curl 15 15 15 15 15 15
Seated Bice- Curl 12 12 12 12 12 12
Seated Bice- Curl " " " " " "
Seated Bice- Curl " " " " "
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
1 1 2 C l 15 15 15 15 15 15
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Bu#ld% Shoulders Week 1 Week 2 Week ! Week 1( Week 12
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Shoulder 'ress 15 15 15 15 15
Shoulder 'ress 12 12 12 12 12Shoulder 'ress " " " " "
Shoulder 'ress " " " " "
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Lateral Raise 15 15 15 15 15
-right Ro8 15 15 15 15 15
Lateral Raise 12 12 12 12 12
-right Ro8 12 12 12 12 12
Lateral Raise " " " " "
-right Ro8 " " " " "
-right Ro8 " " " " "
,#an$ Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
07 Bar )derha)d 'ress 15 15 15 15 15
19192 *ro)t Raise 15 15 15 15 15
Rear &elt Raise 15 15 15 15 15
07 Bar )derha)d 'ress 12 12 12 12 12
19192 *ro)t Raise 12 12 12 12 12
Rear &elt Raise 12 12 12 12 12
07 Bar )derha)d 'ress " " " " "
19192 *ro)t Raise " " " " "
Rear &elt Raise " " " " "
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Sta)di)g &umbbell Shrug 15 15 15 15 15
&umbbell Sca- Tra- 15 15 15 15 15
Sta)di)g &umbbell Shrug 12 12 12 12 12
&umbbell Sca- Tra- 12 12 12 12 12
Sta)di)g &umbbell Shrug " " " " "
Sta)di)g &umbbell Shrug " " " " "
&umbbell Sca- Tra- " " " " "
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Sagi Si.Wa+ 12 12 12 12 12
T k < R ll
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Bulk% &hes$ Week / Week Week 0 Week Week Week11 Week 1!
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h
()cli)e *l+ 15 15 15 15 15 15 15
()cli)e 'ress 15 15 15 15 15 15 15
()cli)e *l+ 12 12 12 12 12 12 12
()cli)e 'ress 12 12 12 12 12 12 12
()cli)e *l+ " " " " " " "
()cli)e 'ress " " " " " " "
()cli)e 'ress " " " " " " "
"orce Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h
Chest 'ress 8/ Rotatio) 5 5 5 5 5 5 5
Chest 'ress 8/ Rotatio) 5 5 5 5 5 5 5
Chest 'ress 8/ Rotatio) 5 5 5 5 5 5 5
Chest 'ress 8/ Rotatio) 5 5 5 5 5 5 5
Chest 'ress 8/ Rotatio) 5 5 5 5 5 5 5
3ro)ress#4e Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h
()cli)e 'ress 15 15 15 15 15 15 15
()cli)e 'ress 12 12 12 12 12 12 12
()cli)e 'ress " " " " " " "
()cli)e 'ress " " " " " " "
()cli)e 'ress 12 12 12 12 12 12 12
()cli)e 'ress 15 15 15 15 15 15 15
&o56o Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h
Close ,ri- 'ress to *l+ 15 15 15 15 15 15 15
Close ,ri- 'ress to *l+ 12 12 12 12 12 12 12
Close ,ri- 'ress to *l+ " " " " " " "
Mul$# Se$ *e+s *e+s *e+s *e+s *e+s *e+s *e+s
&ecli)e 'ush.-s
Cobra to Air-la)e
&ecli)e 'ush.-s
Russia) T8ist
&ecli)e 'ush.-s
BODY BEAST
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8/16/2019 Body Beast Lean Workout Sheets
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Bulk% Back Week / Week Week 0 Week Week Week 11 Week 1!
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
'ull.46er 15 15 15 15 15 15 15
'ull.- 1$ 1$ 1$ 1$ 1$ 1$ 1$
'ull.46er 12 12 12 12 12 12 12
'ull.- 1$ 1$ 1$ 1$ 1$ 1$ 1$
'ull.46er " " " " " " "
'ull.46er " " " " " " "
'ull.- 1$ 1$ 1$ 1$ 1$ 1$ 1$
3ro)ress#4e Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Re6erse ,ri- Ro8 15 15 15 15 15 15 15
Re6erse ,ri- Ro8 12 12 12 12 12 12 12
Re6erse ,ri- Ro8 " " " " " " "
Re6erse ,ri- Ro8 " " " " " " "
Re6erse ,ri- Ro8 12 12 12 12 12 12 12
Re6erse ,ri- Ro8 15 15 15 15 15 15 15
"orce Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
4)e.Arm Ro8 . Let 5 5 5 5 5 5 5
4)e.Arm Ro8 . Right 5 5 5 5 5 5 5
4)e.Arm Ro8 . Let 5 5 5 5 5 5 5
4)e.Arm Ro8 . Right 5 5 5 5 5 5 5
4)e.Arm Ro8 . Let 5 5 5 5 5 5 5
4)e.Arm Ro8 . Right 5 5 5 5 5 5 5
4)e.Arm Ro8 . Let 5 5 5 5 5 5 5
4)e.Arm Ro8 . Right 5 5 5 5 5 5 5
4)e.Arm Ro8 . Let 5 5 5 5 5 5 5
4)e.Arm Ro8 . Right 5 5 5 5 5 5 5
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
&eadlit 15 15 15 15 15 15 15
&eadlit 12 12 12 12 12 12 12
&eadlit " " " " " " "
&eadlit " " " " " " "
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Re6erse *l+ 15 15 15 15 15 15 15
'la)k Rotatio)
Re6erse *l+ 12 12 12 12 12 12 12
'la)k Rotatio)
BODY BEAST
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Bulk% Ar5s Week / Week Week 0 Week Week Week 11 Week 1!
3ro)ress#4e Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Sta)di)g Curl 15 15 15 15 15 15 15
Sta)di)g Curl 12 12 12 12 12 12 12
Sta)di)g Curl " " " " " " "
Sta)di)g Curl " " " " " " "
Sta)di)g Curl 12 12 12 12 12 12 12
Sta)di)g Curl 15 15 15 15 15 15 15
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Trice- 0te)sio) 15 15 15 15 15 15 15
Trice- 0te)sio) 12 12 12 12 12 12 12
Trice- 0te)sio) " " " " " " "
Trice- 0te)sio) " " " " " " "
"orce Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Wide 07 Bar Curl 5 5 5 5 5 5 5
Wide 07 Bar Curl 5 5 5 5 5 5 5
Wide 07 Bar Curl 5 5 5 5 5 5 5
Wide 07 Bar Curl 5 5 5 5 5 5 5
Wide 07 Bar Curl 5 5 5 5 5 5 5
S#n)le Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Skull Crusher 15 15 15 15 15 15 15
Skull Crusher 12 12 12 12 12 12 12
Skull Crusher " " " " " " "
Skull Crusher " " " " " " "
3ro)ress#4e Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
ammer Curl . Right 15 15 15 15 15 15 15
ammer Curl . Let 15 15 15 15 15 15 15
ammer Curl . Right 12 12 12 12 12 12 12ammer Curl . Let 12 12 12 12 12 12 12
ammer Curl . Right " " " " " " "
ammer Curl . Let " " " " " " "
ammer Curl . Right " " " " " " "
ammer Curl . Let " " " " " " "
ammer Curl . Right 12 12 12 12 12 12 12
ammer Curl . Let 12 12 12 12 12 12 12
ammer Curl . Right 15 15 15 15 15 15 15ammer Curl . Let 15 15 15 15 15 15 15
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Bulk% Shoulders Week / Week Week 0 Week Week Week 11 Week 1!
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Lateral Raise 15 15 15 15 15 15 15
Ar)old 'ress 15 15 15 15 15 15 15
Lateral Raise 12 12 12 12 12 12 12
Ar)old 'ress 12 12 12 12 12 12 12
Lateral Raise " " " " " " "
Ar)old 'ress " " " " " " "
Ar)old 'ress " " " " " " "
3ro)ress#4e Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
-right Ro8 15 15 15 15 15 15 15
-right Ro8 12 12 12 12 12 12 12
-right Ro8 " " " " " " "
-right Ro8 " " " " " " "
-right Ro8 12 12 12 12 12 12 12
-right Ro8 15 15 15 15 15 15 15
Su+er Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Alt> *ro)t Raise 15 15 15 15 15 15 15
'late T8ist.T8ist 1$ 1$ 1$ 1$ 1$ 1$ 1$
Alt> *ro)t Raise 12 12 12 12 12 12 12
'late T8ist.T8ist 1$ 1$ 1$ 1$ 1$ 1$ 1$
Alt> *ro)t Raise " " " " " " "
'late T8ist.T8ist 1$ 1$ 1$ 1$ 1$ 1$ 1$
3ro)ress#4e Se$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$ *e+s We#)h$
Re6erse *l+ 15 15 15 15 15 15 15
Re6erse *l+ 12 12 12 12 12 12 12
Re6erse *l+ " " " " " " "
Re6erse *l+ " " " " " " "
Re6erse *l+ 12 12 12 12 12 12 12
Re6erse *l+ 15 15 15 15 15 15 15
Su+er Se$ *e+s *e+s *e+s *e+s *e+s *e+s *e+s
Su-erma) Stretch
'la)k T8ist.T8ist
Su-erma) Stretch
'la)k T8ist.T8ist
BODY BEAST