Body Beast Workowut Sheets Lean

Start
5/4/2016
Wednesday
Week 1
PHASE 1
BUILD
Week 2
Week 3
Week 4
Week 5
PHASE 2
BULK
Week 6
Week 7
Week 8
Week 9
PHASE 3
BEAST
Week 10
Week 11
Week 12
REST WEEK
Week 13
5/4/2016
Lifted
Day 1
Build Chest/Tris
11-May
Day 8
Build Legs
18-May
Day 15
Build Back/Bis
25-May
Day 22
Bulk Chest
1-Jun
Day 29
Bulk Chest
8-Jun
Day 36
Bulk Chest
15-Jun
Day 43
Bulk Chest
22-Jun
Day 50
Bulk Chest
29-Jun
Day 57
Build Chest/Tris
6-Jul
Day 64
Bulk Chest
13-Jul
Day 71
Build Chest/Tris
20-Jul
Day 78
Bulk Chest
27-Jul
Rest
Day 85
Thursday
5/5/2016
Lifted
Day 2
Build Legs
12-May
Day 9
Day 16
Day 23
Day 30
Day 37
Day 44
Day 51
Day 58
Day 65
Day 72
Rest
Day 38
6/17/2016
Day 45
6/24/2016
Day 52
7/1/2016
Day 59
7/8/2016
Day 66
7/15/2016
Day 73
Build Back,Bis
Day 79
Build Legs
28-Jul
6/10/2016
Bulk Shoulders
Bulk Legs
21-Jul
Day 31
Build Back,Bis
Build Legs
14-Jul
6/3/2016
Bulk Arms
Build Legs
7-Jul
Day 24
Bulk Arms
Bulk Legs
30-Jun
5/27/2016
Bulk Arms
Bulk Legs
23-Jun
Day 17
Bulk Arms
Bulk Legs
16-Jun
5/20/2016
Bulk Arms
Bulk Legs
9-Jun
Day 10
Build Shoulders
Bulk Legs
2-Jun
5/13/2016
Beast Cardio/Abs
Beast Cardio/Abs
26-May
5/6/2016
Lifted
Day 3
Build Back,Bis
Build Back,Bis
19-May
1/5/1900
7/22/2016
Day 80
Bulk Shoulders
Day 86
7/29/2016
Rest
Day 87
1/6/1900
5/7/2016
Lifted
Day 4
Beast Cardio/Abs
5/14/2016
Day 11
Day 18
Day 25
Day 32
Day 39
Day 46
Day 53
Day 60
Day 67
Day 74
Rest
Day 40
6/19/2016
Day 47
6/26/2016
Day 54
7/3/2016
Day 61
7/10/2016
Day 68
7/17/2016
Day 75
Build Shoulders
Day 81
Bulk Back
7/30/2016
6/12/2016
Bulk Arms
Beast Cardio/Abs
7/23/2016
Day 33
Build Shoulders
Bulk Back
7/16/2016
6/5/2016
Bulk Back
Beast Cardio/Abs
7/9/2016
Day 26
Bulk Back
Beast Cardio/Abs
7/2/2016
5/29/2016
Bulk Back
Beast Cardio/Abs
6/25/2016
Day 19
Bulk Back
Beast Cardio/Abs
6/18/2016
5/22/2016
Bulk Back
Beast Cardio/Abs
6/11/2016
Day 12
Build Legs
Beast Cardio/Abs
6/4/2016
5/15/2016
Rest
Build Chest/Tris
5/28/2016
5/8/2016
Lifted
Day 5
Build Shoulders
Shoulders
5/21/2016
1/7/1900
7/24/2016
Day 82
Bulk Arms
Day 88
7/31/2016
Rest
Day 89
Monday
42499
Lifted
Day 6
Rest
16-May
Day 13
Day 20
Day 27
Day 34
Day 41
Day 48
Day 55
Day 62
Day 69
Day 76
Rest
Day 42
21-Jun
Day 49
28-Jun
Day 56
5-Jul
Day 63
12-Jul
Day 70
19-Jul
Day 77
Beast Cardio/Abs
Day 83
Beast Cardio/Abs
1-Aug
14-Jun
Rest
Rest
25-Jul
Day 35
Beast Cardio/Abs
Beast Cardio/Abs
18-Jul
7-Jun
Rest
Rest
11-Jul
Day 28
Rest
Bulk Shoulders
4-Jul
31-May
Rest
Bulk Shoulders
27-Jun
Day 21
Rest
Bulk Shoulders
20-Jun
24-May
Rest
Bulk Shoulders
13-Jun
Day 14
Rest
Bulk Shoulders
6-Jun
17-May
Build Legs
Build Back/Bis
30-May
42500
Lifted
Day 7
Build Chest/Tris
Build Chest/Tris
23-May
Tuesday
26-Jul
Rest
Day 90
Day 84
Day
Date
Male/Female
Weight
Chest
Waist
Hips
Right Thigh
Left Thigh
Right Arm
Left Arm
Right Forearm
Left Forearm
Wrist
Lean Body Mass
Body Fat %
Weight Lifted
Build
BULK
14
28
4-May
18-May
1-Jun
Female
Female
Female
15
16
22
23
29
30
36
37
Day
Weight
Day
Weight
Day
Weight
Day
Weight
Day
Weight
Day
Weight
BULK
BEAST
Day
Weight
Day
Weight
Day
Weight
Day
Weight
Day
Weight
Day
Weight
Day
Weight
43
44
50
51
57
58
64
65
71
72
78
79
85
86
Version 1.1
42
56
70
84
90
15-Jun
29-Jun
13-Jul
27-Jul
2-Aug
Female
Female
Female
Female
Female
10
11
12
13
14
17
18
19
20
21
24
25
26
27
28
31
32
33
34
35
38
39
40
41
42
45
46
47
48
49
52
53
54
55
56
59
60
61
62
63
66
67
68
69
70
73
74
75
76
77
80
81
82
83
84
87
88
89
90
Lean Body Mass

12.00
10.00
8.00
6.00
4.00
2.00
0.00
1
Weight
12.00
10.00
8.00
6.00
4.00
2.00
0.00
1
Weight Lifted
1
1
Total
0
Total
1
0
Total
Total
0
Total
0
Total
0
NEED TO RELOAD? CLICK H
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
y Mass
ght
Lifted
D? CLICK HERE:
Beast: Cardio/Abs/Rest
Place an "x" in the green box when completed
BLOCK 1: BUILD
Day 4
Day 6
Day 10
Day 12
Day 25
Day 28
Day 32
Day 35
Day 60
Day 62
Day 63
Day 69
Day 85
Day 86
Day 87
Day 88
Rest
Beast: Cardio
Beast: Abs
6 Pack!!
BLOCK 2: BULK
Rest
Beast: Cardio
Beast: Abs
6 Pack!!
BLOCK 3: BEAST
Rest
Beast: Cardio
Beast: Abs
Complete
REST WEEK
BEAST MODE!!
Return To Schedule
Day 16
Day 21
Day 39
Day 42
Day 46
Day 49
Day 53
Day 56
Day 70
Day 74
Day 76
Day 77
Day 83
Day 84
Day 89
Day 90
Schedule
BUILD: CHEST/TRIS
Exercise
Day 1
Set
Reps
Day 7
Weight
Set
Single Set - Round 1 - Dumbbell Chest Press
15
15
Round 2 - Dumbbell Chest Press
12
12
Superset - Round 1 - Incline Dumbbell Fly
15
15
Incline Dumbbell Press
15
15
12
12
12
12
Giant Set - Round 1 - Close Grip Press
15
15
Partial Chest Fly
15
15
Decline Push-Up
15
15
12
12
Partial Chest Fly
12
12
Decline Push-Up
12
12
Partial Chest Fly
Decline Push-Up
Single Set - Round 1 - Tricep Extension
15
15
Round 2 - Tricep Extension
12
12
R15
R15
L15
L15
15
15
R12
R12
L12
L12
12
12
R8
R8
L8
L8
R8
R8
L8
L8
Tricep Push-Up
Superset - Dips on Bench
00:60
00:60
In and Outs
00:60
00:60
Superset - Round 1 - Single Arm Kickback

Tricep Push-Up
Tricep Push-Up
Single Arm Kickback
Wt Lifted
1
0.8
0.6
0.4
0.2
0
Day 7
Reps
Day 13
Weight
Set
Reps
Day 18
Weight
Set
15
15
12
12
15
15
15
15
12
12
12
12
15
15
15
15
15
15
12
12
12
12
12
12
Reps
Weight
15
15
12
12
R15
R15
L15
L15
15
15
R12
R12
L12
L12
12
12
R8
R8
L8
L8
R8
R8
L8
L8
00:60
00:60
00:60
00:60
Lbs
Day 57
Set
Reps
Day 71
Weight
Set
15
15
12
12
15
15
15
15
12
12
12
12
15
15
15
15
15
15
12
12
12
12
12
12
Reps
Weight
15
15
12
12
R15
R15
L15
L15
15
15
R12
R12
L12
L12
12
12
R8
R8
L8
L8
R8
R8
L8
L8
00:60
00:60
00:60
00:60
Return To Schedule
Notes
1
0.8
0.6
0.4
0.2
0
BULK: CHEST
Exercise
Day 22
Set
Reps
Day 29
Weight
Set
Super Set - Round 1 - Incline Fly
15
15
Incline Press
15
15
12
12
Incline Press
12
12
Incline Press
Incline Press (Drop Set)
Force Set - Round 1 - Chest Press w/ Rotation
Round 2 - Chest Press w/ Rotation
Progressive Set - Round 1 - Incline Press
15
15
Round 2 - Incline Press
12
12
12
12
15
15
Combo Set - Round 1 - Close-Grip Press to Fly
15
15
Round 2 - Close-Grip Press to Fly
12
12
Round 3 - Close-Grip Press to Fly
Multi Set - Round 1 - Decline Push-Up
15
15
Cobra to Airplane
10
10
12
12
Russian Twist
00:30
00:30
Wt Lifted
1
0.8
0.6
0.4
0.2
0
Lbs
Day 29
Reps
Day 36
Weight
Set
Reps
Day 43
Weight
Set
15
15
15
15
12
12
12
12
15
15
12
12
Reps
Weight
12
12
15
15
15
15
12
12
15
15
10
10
12
12
00:30
00:30
Day 50
Set
Reps
Day 64
Weight
Set
Reps
Day 78
Weight
Set
15
15
15
15
15
15
12
12
12
12
12
12
15
15
15
12
12
12
Reps
12
12
12
15
15
15
15
15
15
12
12
12
15
15
15
10
10
10
12
12
12
00:30
00:30
00:30
Day 78
Weight
Return To Schedule
Notes
1
1
1
0
0
0
BUILD: LEGS
Exercise
Day 2
Set
Reps
Day 8
Weight
Set
Single Set - Round 1 - Sumo Squat
15
15
Round 2 - Sumo Squat
12
12
Round 3 - Sumo Squat
Round 4 - Sumo Squat (Drop Set)
Superset - Round 1 - Alternating Lunge
15
15
R15
R15
L15
L15
12
12
R12
R12
L12
L12
R8
R8
L8
L8
15
15
R15
R15
L15
L15
R15
R15
L15
L15
12
12
R12
R12
L12
L12
R12
R12
L12
L12
Step-Up to Reverse Lunge

Giant Set - Round 1 - Parallel Squat
Bulgarian Squat
Straight Leg Deadlift
Bulgarian Squat
R8
R8
L8
L8
R8
R8
L8
L8
0:30
0:30
0:30
0:30
Seated Calf Raise
00:30
00:30
In and Outs
00:30
00:30
L 0:30
L 0:30
R 0:30
R 0:30
Seated Calf Raise
00:30
00:30
In and Outs
00:30
00:30
Bulgarian Squat
Giant Set - Round 1 - Single Leg Calf Raise
Giant Set - Round 2 - Single Leg Calf Raise
Wt Lifted
1
1
1
0
0
0
Lbs
Day 8
Reps
Day 14
Weight
Set
Reps
Day 19
Weight
Set
15
15
12
12
15
15
R15
R15
L15
L15
12
12
R12
R12
L12
L12
R8
R8
L8
L8
15
15
R15
R15
L15
L15
R15
R15
L15
L15
12
12
R12
R12
L12
L12
R12
R12
L12
L12
Reps
Weight
R8
R8
L8
L8
R8
R8
L8
L8
0:30
0:30
0:30
0:30
00:30
00:30
00:30
00:30
L 0:30
L 0:30
R 0:30
R 0:30
00:30
00:30
00:30
00:30
Lbs
Day 58
Set
Reps
Day 65
Weight
Set
Reps
Day 79
Weight
Set
15
15
15
12
12
12
15
15
15
R15
R15
R15
L15
L15
L15
12
12
12
R12
R12
R12
L12
L12
L12
R8
R8
R8
L8
L8
L8
15
15
15
R15
R15
R15
L15
L15
L15
R15
R15
R15
L15
L15
L15
12
12
12
R12
R12
R12
L12
L12
L12
R12
R12
R12
L12
L12
L12
Reps
R8
R8
R8
L8
L8
L8
R8
R8
R8
L8
L8
L8
0:30
0:30
0:30
0:30
0:30
0:30
00:30
00:30
00:30
00:30
00:30
00:30
L 0:30
L 0:30
L 0:30
R 0:30
R 0:30
R 0:30
00:30
00:30
00:30
00:30
00:30
00:30
Day 79
Weight
Return To Schedule
Notes
1
0.8
0.6
0.4
BULK: LEGS
0.2
0
Exercise
Single Set - Round 1 - Front to Back Lunge
Day 23
Set
R12
Reps
Day 30
Weight
Set
R12
L12
L12
R10
R10
L10
L10
R8
R8
L8
L8
Progressive Set - Round 1 - Squat
15
15
Round 2 - Squat
12
12
Round 3 - Squat
Round 4 - Squat
Round 5 - Squat
12
12
Round 6 - Squat
15
15
Force Set - Round 1 - Full to 1/2 Sumo Squat
Round 2 - Full to 1/2 Sumo Squat
R15
R15
L15
L15
R12
R12
L12
L12
R8
R8
Round 2 - Front to Back Lunge

Round 3 - Front to Back Lunge
Progressive Set - Round 1 - Split Squat w/ EZ Bar

Round 2 - Split Squat w/ EZ Bar
Reps
L8
L8
R8
R8
L8
L8
R12
R12
L12
L12
R15
R15
L15
L15
Superset - Round 1 - Stiff Leg Deadlift
15
15
Alt. Side Squat
10
10
12
12
Alt. Side Squat
10
10
Stiff Leg Deadlift (Drop Set)
Alt. Side Squat
10
10
Superset - Round 1 - Calf Raise
50
50
Beast Abs
00:30
00:30
Superset - Round 2 - Calf Raise
50
50
Beast Abs
00:30
00:30

Wt Lifted
1
Lbs
0.8
0.6
0.4
0.2
0
Day 30
Day 37
Weight
Set
R12
Reps
Day 44
Weight
Set
R12
Reps
Day 51
Weight
Set
R12
L12
L12
L12
R10
R10
R10
L10
L10
L10
R8
R8
R8
L8
L8
L8
15
15
15
12
12
12
12
12
12
15
15
15
R15
R15
R15
L15
L15
L15
R12
R12
R12
L12
L12
L12
R8
R8
R8
Reps
L8
L8
L8
R8
R8
R8
L8
L8
L8
R12
R12
R12
L12
L12
L12
R15
R15
R15
L15
L15
L15
15
15
15
10
10
10
12
12
12
10
10
10
10
10
10
50
50
50
00:30
00:30
00:30
50
50
50
00:30
00:30
00:30
Day 51
Day 72
Weight
Set
R12
L12
R10
L10
R8
L8
15
12
8
8
12
15
5
5
5
5
5
R15
L15
R12
L12
R8
Reps
Weight
L8
R8
L8
R12
L12
R15
L15
15
10
12
10
8
8
10
50
00:30
50
00:30
Return To Schedule
Notes
1
1
1
0
0
0
BUILD: BACK/BIS
Exercise
Day 3
Set
Reps
Day 9
Weight
Set
Single Set - Round 1 - Deadlift
15
15
Round 2 - Deadlift
12
12
Round 3 - Deadlift
Round 4 - Deadlift
Superset - Round 1 - Dumbbell Pull-Over
15
15
Pull-Up
10
10
12
12
Pull-Up
10
10
Dumbbell Pull-Over
Pull-Up
10
10
Giant Set - Round 1 - EZ Bar Row
15
15
R15
R15
L15
L15
Reverse Fly
15
15
12
12
R12
R12
L12
L12
One-Arm Row
One-Arm Row
Reverse Fly
12
12
R8
R8
L8
L8
Reverse Fly
Single Set - Round 1 - Close-Grip Chin-Up
00:30
00:30
Round 2 - Close-Grip Chin-Up
00:30
00:30
Round 3 - Close-Grip Chin-Up
00:30
00:30
Single Set - Round 1 - Seated Bicep Curl
15
15
Round 2 - Seated Bicep Curl
12
12
Single Set - Round 1 - 1, 1, 2 Hammer Curl
15
15
Round 2 - 1, 1, 2 Hammer Curl
12
12
Round 3 - 1, 1, 2 Hammer Curl
Single Set - Round 1 - Neutral EZ Barl Curl
15
15
Round 2 - Neutral EZ Barl Curl
12
12
Single Set - Round 1 - Airplane Cobra
00:30
00:30
Round 2 - Airplane Cobra
00:30
00:30
One-Arm Row
Wt Lifted
1
1
1
0
0
0
Lbs
Day 9
Reps
Day 15
Weight
Set
Reps
Day 20
Weight
Set
15
15
12
12
15
15
10
10
12
12
10
10
10
10
15
15
R15
R15
L15
L15
15
15
12
12
R12
R12
L12
L12
Reps
Weight
12
12
R8
R8
L8
L8
00:30
00:30
00:30
00:30
00:30
00:30
15
15
12
12
15
15
12
12
15
15
12
12
00:30
00:30
00:30
00:30
Lbs
Day 59
Set
Reps
Day 73
Weight
Set
15
15
12
12
15
15
10
10
12
12
10
10
10
10
15
15
R15
R15
L15
L15
15
15
12
12
R12
R12
L12
L12
Reps
Weight
12
12
R8
R8
L8
L8
00:30
00:30
00:30
00:30
00:30
00:30
15
15
12
12
15
15
12
12
15
15
12
12
00:30
00:30
00:30
00:30
Return To Schedule
Notes
1
0.8
0.6
0.4
0.2
0
BULK: BACK
Exercise
Day 26
Set
Reps
Day 33
Weight
Set
Super Set - Round 1 - Pull-Over
15
15
Pull-Up
10
10
12
12
Pull-Up
10
10
Pull-Over
Pull-Up
10
10
Progressive Set - Round 1 - Reverse Grip Row
15
15
Round 2 - Reverse Grip Row
12
12
12
12
15
15
R5
R5
L5
L5
R5
R5
L5
L5
R5
R5
Force Set - Round 1 - One-Arm Row

Round 2 - One-Arm Row
L5
L5
R5
R5
L5
L5
R5
R5
L5
L5
Single Set - Round 1 - Deadlift
15
15
Round 2 - Deadlift
12
12
Round 3 - Deadlift
Deadlift
Super Set - Round 1 - Reverse Fly
15
15
Plank Rotation
00:30
00:30
Super Set - Round 2 - Reverse Fly
12
12
Plank Rotation
00:30
00:30
Wt Lifted
1
0.8
0.6
0.4
0.2
0
Lbs
Day 33
Reps
Day 40
Weight
Set
Reps
Day 47
Weight
Set
15
15
10
10
12
12
10
10
10
10
15
15
12
12
12
12
15
15
R5
R5
L5
L5
R5
R5
L5
L5
R5
R5
L5
L5
R5
R5
Reps
Weight
L5
L5
R5
R5
L5
L5
15
15
12
12
15
15
00:30
00:30
12
12
00:30
00:30
Lbs
Day 54
Set
Reps
Day 67
Weight
Set
Reps
Day 81
Weight
Set
15
15
15
10
10
10
12
12
12
10
10
10
10
10
10
15
15
15
12
12
12
12
12
12
15
15
15
R5
R5
R5
L5
L5
L5
R5
R5
R5
L5
L5
L5
R5
R5
R5
L5
L5
L5
R5
R5
R5
Reps
L5
L5
L5
R5
R5
R5
L5
L5
L5
15
15
15
12
12
12
15
15
15
00:30
00:30
00:30
12
12
12
00:30
00:30
00:30
Day 81
Weight
Return To Schedule
Notes
1
0.8
0.6
0.4
BULK: ARMS
0.2
0
Exercise
Day 24
Set
Reps
Day 31
Weight
Set
Progressive Set - Round 1 - Standing Curl
15
15
Round 2 - Standing Curl
12
12
12
12
15
15
Single Set - Round 1 - Tricep Extension
15
15
12
12
Round 4 - Tricep Extension (Drop Set)
Force Set - Round 1 - Wide EZ Bar Curl
Round 2 - Wide EZ Bar Curl
Single Set - Round 1 - Skull Crusher
15
15
Round 2 - Skull Crusher
12
12
Round 3 - Skull Crusher
Round 4 - Skull Crusher (Drop Set)
R15
R15
Progressive Set - Round 1 - Hammer Curl

Round 2 - Hammer Curl
Progressive Set - Round 1 - Tricep Kickback
Round 2 - Tricep Kickback
Single Set - Weighted Crunch
L15
L15
R12
R12
L12
L12
R8
R8
L8
L8
R8
R8
L8
L8
R12
R12
L12
L12
R15
R15
L15
L15
R15
R15
L15
L15
R12
R12
L12
L12
R8
R8
L8
L8
R8
R8
L8
L8
R12
R12
L12
L12
R15
R15
L15
L15
30
30
Wt Lifted
1
LBS
0.8
0.6
0.4
0.2
0
Day 31
Reps
Day 38
Weight
Set
Reps
Day 45
Weight
Set
15
15
12
12
12
12
15
15
15
15
12
12
15
15
Reps
Weight
12
12
R15
R15
L15
L15
R12
R12
L12
L12
R8
R8
L8
L8
R8
R8
L8
L8
R12
R12
L12
L12
R15
R15
L15
L15
R15
R15
L15
L15
R12
R12
L12
L12
R8
R8
L8
L8
R8
R8
L8
L8
R12
R12
L12
L12
R15
R15
L15
L15
30
30
LBS
Day 52
Set
Reps
Day 68
Weight
Set
Reps
Day 82
Weight
Set
15
15
15
12
12
12
12
12
12
15
15
15
15
15
15
12
12
12
15
15
15
Reps
12
12
12
R15
R15
R15
L15
L15
L15
R12
R12
R12
L12
L12
L12
R8
R8
R8
L8
L8
L8
R8
R8
R8
L8
L8
L8
R12
R12
R12
L12
L12
L12
R15
R15
R15
L15
L15
L15
R15
R15
R15
L15
L15
L15
R12
R12
R12
L12
L12
L12
R8
R8
R8
L8
L8
L8
R8
R8
R8
L8
L8
L8
R12
R12
R12
L12
L12
L12
R15
R15
R15
L15
L15
L15
30
30
30
Day 82
Weight
Return To Schedule
Notes
1
0.8
0.6
0.4
0.2
0
BUILD: SHOULDERS
Exercise
Day 5
Set
Reps
Day 11
Weight
Set
Single Set - Round 1 - Shoulder Press
15
15
Round 2 - Shoulder Press
12
12
Superset - Round 1 - Lateral Raise
15
15
Upright Row
15
15
12
12
Upright Row
12
12
Upright Row
Upright Row
Giant Set - Round 1 - EZ Bar Underhand Press
15
15
1, 1, 2 Front Raise
15
15
Rear Delt raise
15
15
12
12
1, 1, 2 Front Raise
12
12
Rear Delt raise
12
12
1, 1, 2 Front Raise
Rear Delt raise
Superset - Round 1 - Standing Dumbbell Shrug
15
15
Dumbbell Scap Trap
15
15
12
12
Dumbbell Scap Trap
12
12
Standing Dumbbell Shrug
Dumbbell Scap Trap
Superset - Round 1 - Sagi Six-Way
12
12
Tuck & Roll
15
15
Superset - Round 1 - Sagi Six-Way
Tuck & Roll
15
15
Wt Lifted
1
0.8
0.6
0.4
0.2
0
Lbs
Day 11
Reps
Day 17
Weight
Set
Reps
Day 61
Weight
Set
15
15
12
12
15
15
15
15
12
12
12
12
15
15
15
15
15
15
12
12
12
12
Reps
Weight
12
12
15
15
15
15
12
12
12
12
12
12
15
15
15
15
Lbs
Day 75
Set
15
12
8
8
15
15
12
12
8
8
8
15
15
15
12
12
Reps
Weight
12
8
8
8
15
15
12
12
8
8
8
12
15
8
15
Return To Schedule
Notes
1
0.8
0.6
0.4
0.2
BULK: SHOULDERS
Exercise
Day 27
Set
Reps
Day 34
Weight
Set
15
15
Arnold Press
15
15
12
12
Arnold Press
12
12
Arnold Press
Arnold Press (Drop Set)
Progressive Set - Round 1 - Upright Row
15
15
Round 2 - Upright Row
12
12
12
12
15
15
Superset - Round 1 - Alt. Front Raise
15
15
Plate Twist-Twist
10
10
12
12
Plate Twist-Twist
10
10
Plate Twist-Twist
10
10
Progressive Set - Round 1 - Reverse Fly
15
15
Round 2 - Reverse Fly
12
12
12
12
15
15
Superset - Round 1 - Superman Stretch
10
10
Plank Twist-Twist
00:30
00:30
Superset - Round 2 - Superman Stretch
10
10
Plank Twist-Twist
00:30
00:30
Wt Lifted
1
Lbs
0.8
0.6
0.4
0.2
0
Day 34
Reps
Day 41
Weight
Set
Reps
Day 48
Weight
Set
15
15
15
15
12
12
12
12
15
15
12
12
12
12
15
15
15
15
10
10
12
12
Reps
Weight
10
10
10
10
15
15
12
12
12
12
15
15
10
10
00:30
00:30
10
10
00:30
00:30
Lbs
Day 55
Set
Reps
Day 66
Weight
Set
Reps
Day 80
Weight
Set
15
15
15
15
15
15
12
12
12
12
12
12
15
15
15
12
12
12
12
12
12
15
15
15
15
15
15
10
10
10
12
12
12
Reps
10
10
10
10
10
10
15
15
15
12
12
12
12
12
12
15
15
15
10
10
10
00:30
00:30
00:30
10
10
10
00:30
00:30
00:30
Day 80
Weight
Return To Schedule
Notes

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Body Beast Workowut Sheets Lean

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Start

Lean Body Mass

NEED TO RELOAD? CLICK H

Single Set - Round 1 - Dumbbell Chest Press

Round 2 - Dumbbell Chest Press

Round 3 - Dumbbell Chest Press

Round 4 - Dumbbell Chest Press

Superset - Round 1 - Incline Dumbbell Fly

Incline Dumbbell Press

Superset - Round 2 - Incline Dumbbell Fly

Incline Dumbbell Press

Superset - Round 3 - Incline Dumbbell Fly

Incline Dumbbell Press

Incline Dumbbell Press

Giant Set - Round 1 - Close Grip Press

Partial Chest Fly

Giant Set - Round 2 - Close Grip Press

Partial Chest Fly

Giant Set - Round 3 - Close Grip Press

Partial Chest Fly

Single Set - Round 1 - Tricep Extension

Round 2 - Tricep Extension

Round 3 - Tricep Extension

Round 4 - Tricep Extension

Superset - Dips on Bench

Superset - Round 1 - Single Arm Kickback

Super Set - Round 1 - Incline Fly

Super Set - Round 2 - Incline Fly

Super Set - Round 3 - Incline Fly

Incline Press (Drop Set)

Force Set - Round 1 - Chest Press w/ Rotation

Round 2 - Chest Press w/ Rotation

Round 3 - Chest Press w/ Rotation

Round 4 - Chest Press w/ Rotation

Round 5 - Chest Press w/ Rotation

Progressive Set - Round 1 - Incline Press

Round 2 - Incline Press

Round 3 - Incline Press

Round 4 - Incline Press

Round 5 - Incline Press

Round 6 - Incline Press

Combo Set - Round 1 - Close-Grip Press to Fly

Round 2 - Close-Grip Press to Fly

Round 3 - Close-Grip Press to Fly

Multi Set - Round 1 - Decline Push-Up

Multi Set - Round 2 - Decline Push-Up

Multi Set - Round 3 - Decline Push-Up

Single Set - Round 1 - Sumo Squat

Round 2 - Sumo Squat

Round 3 - Sumo Squat

Round 4 - Sumo Squat (Drop Set)

Superset - Round 1 - Alternating Lunge

Step-Up to Reverse Lunge

Giant Set - Round 3 - Parallel Squat

Seated Calf Raise

Seated Calf Raise

Giant Set - Round 2 - Single Leg Calf Raise

Single Set - Round 1 - Front to Back Lunge

Progressive Set - Round 1 - Squat

Force Set - Round 1 - Full to 1/2 Sumo Squat

Round 2 - Full to 1/2 Sumo Squat

Round 3 - Full to 1/2 Sumo Squat

Round 4 - Full to 1/2 Sumo Squat

Round 5 - Full to 1/2 Sumo Squat