Scribd Logo
Upload

Welcome to Scribd!

  • Athlean X Total Beaxst Month 1 Amp 2

    Uploaded by

    Atharva Ugale
    6K views8 pages
    Athleanx best x

    Original Title

    tuxdoc.com_athlean-x-total-beaxst-month-1-amp-2

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    Athleanx best x

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    6K views8 pages

    Athlean X Total Beaxst Month 1 Amp 2

    Uploaded by

    Atharva Ugale
    Athleanx best x

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 8
    Pe DAY 1 - TOTAL BODY WORKOUT | Ca ars Bn Owacas nn 18 or Ganch Press - 2.46 AM (© Torre EAST Peto se Tp St wit SAM Stop when you can't prim at nat re {ying DBE Bar Tcep Extensions ~2x 4-6 RNY) TOTAL BEAST Peron as ipa X Set wih SAN Stop when you can't perform a ast 2 mp orl Squats 4x 10-12 AM Barbell hp Tst-4 1-12 RM Single Am Hi Paley Rows - 1/40/ Laders ing YORM (ternal hie each rep) G0 se est /20ee rest Single Am Salght Arm Pushowns - 15/1075 Ladcers sing 1AM aerate right each rep (60 se rest 3006 rest 18 or Boncn ress 246 RI (© orm. BEAST: Peron 95 Trg X Set win 45M Stop wen you ean prt a as? Fo Lying DB/EZ Bar Tecep Extensions ~ 2x 46 RM" @) TOTAL BEAST: Perfor as Triple X Set with 4-5AM ~ Stop when you can't perfor at least 2 reps Peer to Tale using a weigh at yu an manage without a mpoTier CEN TTC] - ate: tntshing your Mash Conditioning Workout, complete an Ab Shuffle Workout BASE MODE Peo oie om Sled Push x 20 yards (45Ibs x 2 on sled Myper Y's x 15 Myper Y's x 15 [Explosive Sled Pushaway x 30 yards (45lbs x 4 Sled Push x 20 yards (4Sibs x 2 sled Sled Push x 20 yards (QStbs x 2 + 25tbs x 2 on sledfon sled) Clamshells x 15 each Ie ‘lamshells x 15 each le — Sr ee i ee ee es — Dn Weighted Chins - 2x 4-6 RAM @ 101A. BEAST: Pertorm as Triple X Set with 4-5RM - Stop when you can’t pertorm at least 2 reps: Barbell Curis - 2% 4-6 RM" © 1o1A. BEAST: Pert a= Tilo X Set with 4-5RI - Stop when you can't perform atleast 2 rep= abel OMP - 4x 10-12 RIN Welghted Dips - 4 10-12 Rate DB Step Ups -15/10/5 Ladders using TSAI (llernaterghteft each rep) (60sec rest/ 30sec rest), (DB Reverse Sprinter Lunges - 15/1015 Ladders using 15RM (alternate right each rep (60 ste rest/30 exe rect) Weighted ching -2 4-6 RM @ 101A BEAST: Porton ae Triple X Set wh 4-SAM - Stop when you cat" perform at east 2 rep ‘8 Migh Pulls -2 4-8 nat @ 101A BEAST: Pertrm a5 Triple X Set with 4-SRON~ Stop when you can't perform atleast 2 reps ~ Perfor to ale wsing a weight al you a manage without aspotier XNA REETCGA OTTER SUCODL ~rter tnssnng your Mash Condoning Workout, complete ax Ab hile Werkout Cea Sry Reo Tace Pulls x 15 Double Unders x 60 Tace Pals x 15 Two Foot Hops « 60 Gump 1 Two Foot Hops x 60 Gump rope) [iyper sx 15 Hyper’s x 15 Hyper V's x 15 ) Double Unders x 62 Clamshells x 15 each leg and repeat fora foal of 3 rounds ‘Two Foot Hops x 60 Gump rope) ‘Two Foot Mops x 60 jump [Glamshelisx 15 each leg ‘Clamshells x 15 each leg Se te eee ee ee eee — DE Deadlifts- 2x 4-6 AM” @ rors seast: Portorm as Triple X Set with 4-5AM - Stop when you can’t perform at least 2 ro95 Ait Reverse Barbell Lunges - 2x 4-6 RM" @ 1oTAL BEAST Pertorm 3s Triple X Set with 4-5AM - Stop when you can'tpertorm at least 2 reps. Barbet Rows 4 x 10-12 AM ‘Barbe Curis 4x 10-12 80 Crossovers -15/10/5 Ladders using TSR (alternate rghit each ep) (60 sec rest / 30 sec rest) ‘Aternating DB Bench Press -15/10/5 Ladders using 20RM (ltemate rahe each ree) (60sec rest/20 soc rest) Dondiits - 2x 4-6 RM* @ 1OVA BEAST: Porton as Triple X Set with 4-SAM - Stop when you can't pertorm at least 2 reps Alt Reverse Barbell Lunges - 2x 4-6 RM" @ 101At BEAST Portorm a5 Triple X Set with 4-5AM - Stop when you can’tpertorm at least 2 reps * Perform to allure using a weight thal you an manage without a spetier PERO aL Barball OH -2 «4-6 RY @ TOTAL BEAST; Pertorm as Tine X Sat with 4-5RU - Stop when you cant perform at feost2 rows Weigtted Dips» 2 14-6 RM @ 1OTAL BEAST: Pertorm as Teipte X Set with 4-SAM - Stop when you can’t pertonn at least 2 reps Dendhits «4x 10-12 AM ‘Alternating Reverse Barbell Langos~ 4x 10-12 RM" ‘La Pulaowns ~ Race to 100 (ase 15-ZORR to star)» Brop pin: spots whem no mors tan reps ‘Stralaht Arm Pusindoemns ~ Rave to 100 (use 12-2080 to start) Boral OHP-2 x44 AMY @ FOTA. BEAST: Portorm as Triple X Sat with 4-SitM - Stop when you can't partorm at feast 2 reps Weighted Dips 214-6 RNa @ tom wens: Pertorm as eipte X Sot wlth &-SAM - Stop when you can’t perform at least 2 reps * Barer te alae wang 3 weight a ou an manage wTRGUL a power mm TET G ~ates rnisting pour rhash Conditioning Wesheut, complete an Kh Shute Workont Pen ees [Tace Pulls x 15 Trace Pulls x 15 _— Amexnating Waves x 10 seconds ‘Attrnating Waves x 60 rocends Hiyper Vs x 15 [Hyper Ps x 18 Tope Slams x 62 Claneshells x 15 cach ly at for total of 3 ramis Ret BASE MODE |Tace Polls x 15 ternating Waves x 20 seconds mis Aternating Waves x 40 saco1 ‘Clamshells x 15 each Io Se tr ee ao Barbell Rows - 2x 4-6.AM* ©] Forme EAST: Pectorm as Tripte X Set with 4-SAIM - Stop whnen you can’t pertoen at least 2 reps See ‘Barvall Cus 2 £40 RM @ 1ovat wast; rertonn as Tpke X Set wits GRMN ~ Stop when you can" periarm at east 2 reps ‘DB or BD Danch Press 4x 10-12 RM Lying DB/E2 Bar Ticep Extensions 4 x 10-12.8M* ‘Low Pulley Goblet Squats ~ Race to 100 (use 12-20RI Yost) ‘atnrowghs - Race 0 10 usa 2-200 tn tat) Barbell Rows -2 4-6 A" @ TOTAL BEAST: Pertorm as Tete X Sot with 4-370 Stop whan you can't perform at east 2 reps ‘Borball Cues 204-5 8M (@ TOTAL BEAST. Pestorn os Tote Set with &-3FM ~ Siow when you cat ptiarm a least 2 rep * Pere t ature using a weight at you an manage without a ppotir NMEA OMSL LLC “ates ttning your sina conatoning Wisoot, completes M8 Salis Manne Peon pee od Tace Pulls Byper V's 3x15 Sd x [Bese x 2 ound Trp Hound Trips x 3 (laberal shale, sprint, lateral shuffle, sprint, laicral sie, backpeds) Interal she, backpesal Hyper W's x 15 yper's x [Glamsbelis a x 15 cash ley Hound Trips s 3 (lateral shafile, sprint, Rowad Trips x § Gateral shufile, sprint, Reand Trips x § (latera! shuffle, sprint, Tatoral shafile, backpedal) |tatsral shnfiis, backpedal [Clamshells x 15 each leg Clamshell: 1 15 each le eer ee er es |tateral simi, bachpedal) Clamshells 3 15 each le rere — ci Barbell Squats - 224-6 RMY @ ort wenst: Portomn ac Triple X Set with &-5AM - Stop when you can't perform at least 2 rope ‘ars vp Tes -2 04-5 © po1a1 east: Peron ax Tne X Set wih SRO Slay wn you cot pao at east 2 eRe Woied Chins 410-12 Rt DB ih Puls = 10-2 X crossovers ace to 100 (use 15-20RI to start) Pushup Progression - Fae e100 (dete =~ flat => Hothnading =~ iene =~ Incline knealng Barbell Squats 2146 RM @ 10144 BEAST: Pertorn as Tipe X St wit 5AM - Sto when you cat perform at acl 2 rope ‘anon np Traut 2 6 (ora sent Ponto ax Fine X Sot wih €SRO Sap een You ar pron a ast 2 pe “Perforation sig wegh hil ou an marape wit a solar — Eo CS EO ex tvin) Desai -4 26-8 AM" @ Tora BEAST Pectcer as 10-12RM WELL Set tor 6 Mnnites. SO'second rests within OITT throught, Reverse ron Cross IS 2 16 reps (6 second max la hot) es? 30 Secor Be (0 a BO Bench Press 4 x08 Rid” @ roras east Perteem as 10-120 HELL Set for Gases, 30 second vests within. OFT throwghout Weighted Chins 4:x6-8 RA” @ 101A. EAS Portoem as 10-12AM HELL Set for 6 Minates. 30 second rests within. OITT throaghout, Bicep Bar Breaker 15D - 216 rep (8 second may ioe hold) fest 30 seconds betwoon ISO cats Arornating Reverse Barbell Lunges - 3 10-12 AMY EZ bar Heep Extenstone 8 10:12 Ra Of gh Puls - 3. 10-12 RB Pearse aia oan swig Bal ou a rane wo #0 DENRTEM ETT MGA canes raising goursinchConationing Werhent copies 2a.8b Shale Woshoet Seed Eo eae ‘Band Pall Rparts x 15, ‘Band Pall Rparts (5 il Shuffle « 2 round trips | am seine x3 round trips Hip Band Ladder x Ladder to 10 Hip Band Ladder x Ladder to 10 Toky Sheile x 2 round tripe [fey Stitt x 3 round teins Netator Calf Em x 15 each arm High Konaos = 2 round tips ‘i She x 5 round tripe ‘Hip Band Ladder x Ladder to 10 Teky Sheila x $ round tise | High Knees = 3 romnd tripe High Aneer x § round f ee ee — _ WE 1. Gyctone Mina Bax Jumps (Box Jump ase Mode)» 3 ets ot 30 seconds each (rost 00 seconds between) 2 Barbet! Kang Clean and Pros. 2x 8 (use GO% ef 1 RM) (est 60 seconds Between vets) | Base Mode - DE Mang Clean and Prove biete both arma each set re (828 orm - com. {2.BB Dead Rows - 3x 8 (use 60P% of TRAN (Vest 60 seconds between sets) POWERILADDER 1 x (ase = 2 a1 246 reps each, Beast = 4 at 2/46 reps each@) TOTAL BEAST = 4 at 2/476i@ reps encl) Rast twice as tong as takes to complete eact se ter explosively 444. vo Putlupa (Base Mode - Fy tverted Rows) 48. iyo Pushups 4€. Squat Jumps Me ETT aes snihiay your Mush Condtening Westout,sampleie «xb Shue Wskout Ct Gest frac {ean /Thnarte/ Row Conepler wich Bar Only x 6 | Cloun/Thrurer/ Ree Complex with ip Band badder x Ladder to 10 Hip Band Ladder x Ladder to 10 ip Band Ladder x Ladder to 10 | ean amsien/Rew Complex with Bas Only <6 | tlean/Piusier/Row Cemalcs with Bar-+ 21K x | hean/Tiswotes/ Row Foasaen with Bas 450 Ih 6 Rotator Cuff ER x 15 each arm Rotates Cuff ER x 15 each arm Pete te — DE @ VOTH BEAST: Pertearn a5 W0-12RM HELL Set for é Blinutes, 30 second rents within. DIT thromghout, Squat Pn Press 190-2 6 rapa (@ encond max ea hold) Rest 20 seconds betwoon 190 sats © TOTAL BEAST Pertoom ss 1O- 12MM WELL Sel for BMwtes. 2044Cend Fests within. CITT Bought [Leaning Pashout 150-26 reps (0 second maxis fot) Rest 30 seconds betwoen ISO sets SSarbelt Rows - 4 x6-8 RM @ 101A BEAST Pertorm.s 10-120 HELL Set for 6 Minutes. 30 second rests wilin. OFT throughout ‘ent Row Fan Fu 180 =2 1 eps (6 second max Iso hots) Rest 20 secones beeen 150.08 ‘Barbet tp Thrusts - 3 10-12 Aon” ‘Weighted Dips 310-12 fe [Barbet Curis - 3x 10-12 FM” 7 Pesaro Tabara cang a weghtthal ous Manage WG a SE Cea Alternating Reverse Barbell Linges- 46-8 RM @ TOT Log Lockout iSO - 2 6 reps (B second max Io hold) Mest 38 seconds between ISO ets EZBar Ticap Extensions - 8 6-8 AM (@ TOTAL BEAST Perform as 10-128 Triceps roundoreakar 1S0~2 6 raps (8 second max iso hale) RastO econds between ISU sats DE High Pulls - 46-8 Rht* o Cable High Ful 160 -21c6 reps (6 secoad max so hold) Rest 30 seconds between ISO sets LL Set for 6 iru Deadlift 3x 10-12 1B of BB Bonch Press 3 10-12 RAY Wielghted Chins - 210-12 RM EEXECCOOUSUSNOSIO we atypia onteing ae glen sa ae Weed Por Boi eed (Band Pull Aparts x 15 (Map Wand Ladder x Ladder to 10 er Cr ee Ce er - ee DAY 24 - POWER DAY I es ences [| Dreratrscrinn | 1. Cyclase Minis Box Jumps (Box Juris ~ Base Meda) -9 setset 45 seconds each (est 60 seconds betwee) 2, Barbell Hang Clean and Press = dx 6 (use 70% of IRM (res160 seconds between sels) Base Made «08 Hang Ciean and Press 6 each ant came plete both arms each set 3. BB Dead Rows - 4x6 (use 70% of TR) (rest 60 seconds between sels) POWER LADOER2 x Gane = 2 at 2/6 vps each, Beast = 4a 2476 ropa each, @D Compateeacizep ter expanciny <4h_Piyo XB Gontts Rows AST = at 47076 reps cael) Rest twice as eng as it takes to ‘aK Speed Press 4. KB Swings - ye OTE «Ate tinishing your Much Condisioning Wochout, complete an Ab Shullle Workout — —aRER ET ear ane Si Oma saa | iy Trust Pn Pest S026 rap @ secre ma blest seconds Beton 15 et Weighed Dips x6-8 RAP e Gronover 60-21 ep (6 second anc bol eat 20 acon between 10 ots Garten Grea Ra eo tlceps Greakout 0 -2 x6 reps (6 second max ts hold Rest 30 seconds between 50 sets Barbe Sts 9190-12 AA Barbell ONP -3 x 90-12:aM Babel Rows 2 x1 aR yy oo — (ee Se a ree tba str Siete wins ns bcis eae en a ou Pane: 216hg1 6 SoSTeDs hat ei os ww Weighted Chins 4 16-8 6 (© 0161 BEAST Peetorm on 10-12RM HELL Set for 6 Minute. 20'secome rests within. OFTT trout. ices Bar Besahier 190 - 2 reps (6 second mks Ino hak est 30 seconds between #90 ses ‘Akornatng Reverse Barbell anges - 314 10-12 RM Ez Bas ricnp Extonsiss 3.4 1012 RAP 0 oigh Puts 33 10-12 Pert & allre wag a weigh a you an manage wit a uber TTD

    You might also like