Schedule Body Beast - Lean Block 1 - BUILD Sunday Monday Tuesday Wednesday Thursday Friday

Schedule
Block 1 - BUILD
Week 1
Week 2
Week 3
BODY BEAST - LEAN

Sunday
Build: Chest/Tris
Build: Legs
Build: Back/Bis
Monday
Build: Legs
Build: Back/Bis
Beast: Cardio/Abs
Tuesday
Build: Back/Bis
Beast: Cardio/Abs
Build: Shoulders
Wednesday
Beast: Cardio/Abs
Build: Shoulders
Rest
Thursday
Build: Shoulders
Rest
Build: Chest/Tris
Friday
Rest
Build: Chest/Tris
Build: Legs
Block 2 - BULK
Week 5
Week 6
Week 7
Week 8
Week 9
Sunday
Bulk: Chest
Bulk: Chest
Bulk: Chest
Bulk: Chest
Bulk: Chest
Monday
Bulk: Legs
Bulk: Legs
Bulk: Legs
Bulk: Legs
Bulk: Legs
Tuesday
Bulk: Arms
Bulk: Arms
Bulk: Arms
Bulk: Arms
Bulk: Arms
Wednesday
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
Thursday
Bulk: Back
Bulk: Back
Bulk: Back
Bulk: Back
Bulk: Back
Friday
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
Block 3 - BEAST
Week 10
Week 11
Week 12
Week 13
Sunday
Build: Chest/Tris
Bulk: Chest
Build: Chest/Tris
Bulk: Chest
Monday
Bulk: Legs
Build: Legs
Bulk: Legs
Build: Legs
Tuesday
Build: Back/Bis
Bulk: Shoulders
Build: Back/Bis
Bulk: Shoulders
Wednesday
Beast: Cardio/Abs
Bulk: Back
Beast: Cardio/Abs
Bulk: Back
Thursday
Build: Shoulders
Bulk: Arms
Build: Shoulders
Bulk: Arms
Friday
Rest
Beast: Cardio/Abs
Rest
Beast: Cardio/Abs
Day
Saturday
Build: Chest/Tris
Build: Legs
Build: Back/Bis
7
14
21
Saturday
Rest
Rest
Rest
Rest
Rest
28
35
42
49
56
Saturday
Beast: Cardio/Abs
Rest
Beast: Cardio/Abs
Rest
63
70
77
84
Week 1
Build: Chest/Tris
Single Set
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
Weight
Reps
15
Close Grip Press
12
Partial Chest Fly
12
Weight
12
Weight
15
12
12
12
12
12
12
Close Grip Press
Partial Chest Fly
Decline Push-Ups
Single Set
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
Reps
Weight
15
15
15
15
15
15
Single Arm Kickback - Right
15
15
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
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
15
12
12
Reps
15
15
15
12
Weight
Reps
15
12
12
12
Weight
15
15
12
12
Reps
15
15
15
12
Decline Push-Ups
Reps
15
15
15
Decline Push-Ups
Weight
Weight
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
Week 1
Build: Legs
Single Set
Reps
Weight
Week 2
Reps
Weight
Week 2
Reps
Weight
Week 3
Reps
Weight
Week 11
Reps
Weight
Week 13
Reps
Sumo Squat
15
15
15
15
15
15
Sumo Squat
12
12
12
12
12
12
Sumo Squat
Sumo Squat
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Alternating Lunge
15
15
15
15
15
15
Step-Up to Reverse Lunge - Right
15
15
15
15
15
15
Step-Up to Reverse Lunge - Left
15
15
15
15
15
15
Alternating Lunge
12
12
12
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
Weight
Reps
Parallel Squat
15
15
15
15
15
15
Bulgarian Squat - Left
15
15
15
15
15
15
Bulgarian Squat - Right
15
15
15
15
15
15
Straight Leg Deadlift - Right
15
15
15
15
15
15
Straight Leg Deadlift - Left
15
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
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
BODY BEAST
30 Secs
30 Secs
30 Secs
30 Secs
Weight
30 Secs
Weight
Weight
30 Secs
Week 1
Build: Back & Bis

Single Set
Reps
Weight
Week 2
Reps
Weight
Week 3
Reps
Weight
Week 3
Reps
Weight
Week 10
Reps
Weight
Week 12
Reps
Deadlift
15
15
15
15
15
15
Deadlift
12
12
12
12
12
12
Deadlift
Deadlift
Super Set
Dumbbell Pull-Over
Reps
Dumbbell Pull-Over
12
Weight
12
8
Weight
Weight
12
10
8
10
Weight
10
10
8
Reps
10
Reps
Weight
10
Reps
EZ Bar Row
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
8
30 Secs
Single Set
8
30 Secs
8
30 Secs
8
30 Secs
Weight
15
12
Reps
10
10
10
Reps
Weight
15
10
Reps
10
10
8
Reps
Weight
15
12
Reps
10
10
10
Reps
Weight
15
Pull-Up
Reps
10
10
Dumbbell Pull-Over
Weight
15
12
Pull-Up
Giant Set
Reps
10
Pull-Up
Dumbbell Pull-Over
Weight
15
Weight
Weight
8
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
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
Airplane Cobra
Airplane Cobra
BODY BEAST
8
30 Secs
8
30 Secs
8
30 Secs
8
30 Secs
Weight
Weight
Weight
8
30 Secs
30 Secs
Week 1
Build: Shoulders
Single Set
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
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
12
12
12
12
12
Tuck & Roll

Sagi Six-Way
Tuck & Roll
BODY BEAST
Weight
Weight
Weight
Weight
Weight
Week 5
Bulk: Chest
15
15
15
15
15
Incline Press
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
Incline Press
Reps
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Week 13
15
Weight
Weight
Week11
15
Reps
Reps
Week 9
Incline Fly
Weight
Weight
Week 8
Reps
Reps
Reps
Week 7
Super Set
Force Set
Weight
Week 6
Weight
Reps
Reps
Chest Press w/ Rotation
Progressive Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Incline Press
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
Weight
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
Reps
Weight
Weight
Weight
Weight
Reps
Week 5
Bulk: Legs
Single Set
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
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
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
15
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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
Alt. Side Squat
10
10
Weight
Reps
10
Weight
Reps
10
Weight
Reps
10
Weight
Reps
10
Weight
Reps
Reps
Calf Raise
50
50
50
50
50
50
50
Weight
Reps
50
50
50
50
50
50
50
Beast Abs
Beast Abs
BODY BEAST
Weight
Weight
Weight
10
Super Set
Calf Raise
Weight
5
Weight
Super Set
Weight
Weight
Week 5
Bulk: Back
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 11
Reps
Weight
Week 13
Super Set
Reps
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
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
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
15
15
15
15
15
15
15
Force Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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
One-Arm Row - Left
One-Arm Row - Right

Single Set
5
Reps
5
Weight
Reps
5
Weight
Reps
5
Weight
Reps
5
Weight
Reps
5
Weight
Reps
Reps
15
15
15
15
15
15
15
Deadlift
12
12
12
12
12
12
12
Deadlift
Deadlift
Reverse Fly
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
15
12
12
12
12
12
12
12
Plank Rotation
Reverse Fly
Plank Rotation
BODY BEAST
Weight
Weight
5
Weight
Deadlift
Super Set
Weight
Weight
Weight
Week 5
Bulk: Arms
Progressive Set
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
15
15
15
15
15
15
15
Single Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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
Weight
Reps
Wide EZ Bar Curl
Wide EZ Bar Curl
Wide EZ Bar Curl
Wide EZ Bar Curl
Wide EZ Bar Curl

Single Set
5
Reps
5
Weight
Reps
5
Weight
Reps
5
Weight
Reps
5
Weight
Reps
5
Weight
Reps
Reps
15
15
15
15
15
15
15
Skull Crusher
12
12
12
12
12
12
12
Skull Crusher
Progressive Set
8
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
8
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
Progressive Set
15
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
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
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
Weight
Weight
15
Weight
Weight
8
Weight
Hammer Curl - Right
Hammer Curl - Left
Weight
5
Weight
Skull Crusher
Skull Crusher
Weight
Weight
15
Weight
Reps
30
Weight
Week 5
Bulk: Shoulders
Super Set
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
10
10
10
10
10
10
10
Progressive Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reverse Fly
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
15
15
15
15
15
15
Super Set
Superman Stretch
Plank Twist-Twist
Superman Stretch
Plank Twist-Twist
BODY BEAST
Reps
Reps
Reps
Reps
Reps
Reps
Weight
Weight
Weight
Weight
Reps

Schedule Body Beast - Lean Block 1 - BUILD Sunday Monday Tuesday Wednesday Thursday Friday

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Schedule Body Beast - Lean Block 1 - BUILD Sunday Monday Tuesday Wednesday Thursday Friday

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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

Close Grip Press

Partial Chest Fly

Close Grip Press

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

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