body beast lean workout sheets

8/16/2019 Body Beast Lean Workout Sheets

1/11

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


2/11

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 "%


3/11

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 " " " " " "


Trice- 0te)sio) 15 15 15 15 15 15

Trice- 0te)sio) 12 12 12 12 12 12

Trice- 0te)sio) " " " " " "

Trice- 0te)sio) " " " " " "


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 " " " " " "


4/11

Bu#ld% Le)s Week 1 Week 2 Week 2 Week ! Week 11 Week 1!


Sumo Suat 15 15 15 15 15 15

Sumo Suat 12 12 12 12 12 12Sumo Suat " " " " " "

Sumo Suat " " " " " "


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 " " " " " "


'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


5/11

Bu#ld% Back . B#s Week 1 Week 2 Week ! Week ! Week 1( Week 12


&eadlit 15 15 15 15 15 15

&eadlit 12 12 12 12 12 12

&eadlit " " " " " "

&eadlit " " " " " "


&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$


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).-


Seated Bice- Curl 15 15 15 15 15 15

Seated Bice- Curl 12 12 12 12 12 12

Seated Bice- Curl " " " " " "

Seated Bice- Curl " " " " "


1 1 2 C l 15 15 15 15 15 15


6/11

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 " " " " "


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- " " " " "


Sagi Si.Wa+ 12 12 12 12 12

T k < R ll


7/11

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





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


8/11


9/11

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 " " " " " " "


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


10/11

Bulk% Ar5s Week / Week Week 0 Week Week Week 11 Week 1!


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


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


Skull Crusher 15 15 15 15 15 15 15

Skull Crusher 12 12 12 12 12 12 12

Skull Crusher " " " " " " "

Skull Crusher " " " " " " "


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


11/11

Bulk% Shoulders Week / Week Week 0 Week Week Week 11 Week 1!


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 " " " " " " "


-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


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$


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

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