Have you ever wanted to get in shape, but didn't know where to start? Maybe you've tried a few different workouts, but they were either too challenging or not challenging enough. If this sounds like you, then the Body Beast workout might be perfect for you. Designed by fitness guru and bodybuilder Sagi Kalev, Body Beast is a 12-week program that promises to help you achieve the perfect body in just 90 minutes per week. But what if you don't have time to go to the gym? Or what if you're traveling and can't bring your weights with you? Not to worry – I've created a Body Beast workout sheet that will help you get the most out of this program, no matter where you are.
This basic report will help you establish how much time it will take you to fill out body beast workout sheet, the number of pages it has, and a few additional unique specifics of the file.
| Question | Answer |
|---|---|
| Form Name | Body Beast Workout Sheet |
| Form Length | 14 pages |
| Fillable? | No |
| Fillable fields | 0 |
| Avg. time to fill out | 3 min 30 sec |
| Other names | body beast workout sheets excel, body beast worksheets, beast body workout sheets, body beast excel |
W O R K S H E E T • B E A S T: T O TA L B O D Y
™
Date / Week |
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Circuit Set |
15 Reps |
15 Reps |
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R |
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R |
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R |
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R |
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Squat |
W |
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W |
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Crunch |
R |
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Circuit Set |
15 Reps |
15 Reps |
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Incline Press |
W |
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W |
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W |
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W |
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Reverse Alternating Lunge |
W |
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W |
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Plank |
R |
R |
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Circuit Set |
15 Reps |
15 Reps |
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1,1,2 Military Press |
W |
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W |
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Post Delt Raise |
RT: W |
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RT: W |
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LT: W |
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LT: W |
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Stiff Leg Deadlift |
W |
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W |
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Russian Twist |
R |
R |
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Circuit Set |
15 Reps |
15 Reps |
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Bicep |
W |
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W |
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Tricep |
RT: W |
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RT: W |
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LT: W |
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LT: W |
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Calf |
W |
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W |
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Side Forearm Plank |
RT: R |
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RT: R |
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LT: R |
LT: R |
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R = reps W = weight RT = right LT = left Sec = time C = completed |
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Equipment |
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• Bench (or Stability Ball) |
• Worksheet and Pen |
• |
• Water and Towel |
• |
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• Weights |
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Weight Suggestions:
30 lbs., 40 lbs., 50 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
*Optional |
© 2012 Beachbody, LLC. All rights reserved. |
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W O R K S H E E T • B U I L D : B A C K / B I S
™
Date / Week |
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Single Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
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Deadlift |
W |
W |
W |
W |
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Super Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
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Dumbbell |
W |
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W |
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W |
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W |
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10 Reps |
10 Reps |
10 Reps |
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R |
R |
R |
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Giant Set |
15 Reps |
12 Reps |
8 Reps |
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EZ Bar Row |
W |
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W |
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W |
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LT: W |
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LT: W |
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LT: W |
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RT: W
RT: W
RT: W
Reverse Fly
W
W
W
Single Set
30 Sec.
30 Sec.
8 Sec.
R
R
R
Single Set
15 Reps
12 Reps
8 Reps
8 Reps
Seated Bicep Curl
W
W
W
W
Single Set
15 Reps
12 Reps
8 Reps
1,1,2 Hammer Curl
W
W
W
Single Set
15 Reps
12 Reps
8 Reps
8 Reps
Neutral EZ Bar Curl
W
W
W
W
Single Set
30 Sec.
30 Sec.
Airplane Cobra
R
R
R = reps W = weight RT = right LT = left Sec = time C = completed
Equipment |
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• Bench (or Stability Ball) |
• EZ Curl Bar W/Weighted Plates |
• |
(And Spring Collars) |
(or Bands With Door Attachment) |
• Worksheet and Pen |
• |
• Water and Towel |
• Weights |
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Weight Suggestions:
8 lbs., 15 lbs., 20 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
*Optional
© 2012 Beachbody, LLC. All rights reserved.
™
Date / Week
Single Set
Dumbbell Chest Press
Super Set
Incline Dumbbell Fly
Incline Dumbbell Press
Giant Set
Close Grip Press
Partial Chest Fly
Decline
Single Set
Tricep Extension
Super Set
Single Arm Kickback
Tricep
Super Set
Dips on Bench
In and Outs
15 Reps
W
15 Reps
W
W
15 Reps
W
W
R
15 Reps
W
15 Reps
LT: W
RT: W
R
60 Sec.
R
R
W O R K S H E E T • B U I L D : C H E S T / T R I S
12 Reps |
8 Reps |
8 Reps |
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W |
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W |
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W |
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12 Reps |
8 Reps |
8 Reps |
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W |
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W |
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W |
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W |
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W |
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12 Reps |
8 Reps |
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W |
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W |
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W |
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W |
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R |
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R |
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12 Reps |
8 Reps |
8 Reps |
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W |
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W |
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W |
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12 Reps |
8 Reps |
8 Reps |
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LT: W |
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LT: W |
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LT: W |
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RT: W |
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RT: W |
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RT: W |
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R |
R |
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R = reps W = weight RT = right LT = left Sec = time C = completed |
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Equipment |
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• Bench (or Stability Ball) |
• Worksheet and Pen |
• Sturdy Chair |
• Water and Towel |
• Weights |
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Weight Suggestions:
8 lbs., 15 lbs., 20 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
© 2012 Beachbody, LLC. All rights reserved.
™
Date / Week
Single Set
Sumo Squat
Super Set
Alternating Lunge
Giant Set
Parallel Squat
Bulgarian Squat
Straight Leg Deadlift
Giant Set
Single Leg Calf Raise
Seated Calf Raise
In and Outs
15 Reps
W
15 Reps
W
RT: W
LT: W
15 Reps
W
LT: W
RT: W
RT: W
LT: W
30 Sec.
LT: R
RT: R
R
R
12 Reps
W
12 Reps
W
RT: W
LT: W
12 Reps
W
LT: W
RT: W
RT: W
LT: W
30 Sec.
LT: R
RT: R
R
R
W O R K S H E E T • B U I L D : L E G S
8 Reps |
8 Reps |
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W |
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W |
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8 Reps |
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W |
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RT: W |
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LT: W |
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8 Reps |
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W |
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LT: W |
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RT: W |
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RT: W |
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LT: W |
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R = reps W = weight RT = right LT = left Sec = time C = completed |
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Equipment |
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• Bench (or Stability Ball) |
• Worksheet and Pen |
• EZ Curl Bar w/Weighted Plates |
• Water and Towel |
(and Spring Collars) |
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• Weights |
|
Weight Suggestions:
8 lbs., 15 lbs., 20 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
© 2012 Beachbody, LLC. All rights reserved.
™
Date / Week
Single Set
Shoulder Press
Super Set
Lateral Raise
Upright Row
Giant Set
EZ Bar Underhand Press
1,1,2 Front Raise
Rear Delt Raise
Super Set
Standing Dumbbell Shrug
Dumbbell Scap Trap
Super Set
Sagi
Tuck & Roll
15 Reps
W
15 Reps
W
W
15 Reps
W
W
W
15 Reps
W
W
12 Reps
W
15 Reps
R
W O R K S H E E T • B U I L D : S H O U L D E R S
12 Reps |
8 Reps |
8 Reps |
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W |
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W |
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W |
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12 Reps |
8 Reps |
8 Reps |
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W |
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W |
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W |
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W |
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W |
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12 Reps |
8 Reps |
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W |
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W |
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W |
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W |
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W |
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W |
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12 Reps |
8 Reps |
8 Reps |
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W |
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W |
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W |
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W |
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W |
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8 Reps |
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W |
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15 Reps |
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R |
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R = reps W = weight RT = right LT = left Sec = time C = completed |
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Equipment |
|
• Bench (or Stability Ball) |
• Worksheet and Pen |
• EZ Curl Bar w/Weighted Plates |
• Water and Towel |
(and Spring Collars) |
|
• Weights |
|
Weight Suggestions:
8 lbs., 15 lbs., 20 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
© 2012 Beachbody, LLC. All rights reserved.
W O R K S H E E T • B U L K : A R M S
™
Date / Week |
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Progressive Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
12 Reps |
15 Reps |
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Standing Curl |
W |
W |
W |
W |
W |
W |
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Single Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
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Tricep Extension |
W |
W |
W |
W |
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Force Set |
5 Reps |
5 Reps |
5 Reps |
5 Reps |
5 Reps |
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Wide EZ Bar Curl |
W |
W |
W |
W |
W |
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Single Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
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Skull Crusher |
W |
W |
W |
W |
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Progressive Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
12 Reps |
15 Reps |
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Hammer Curl |
RT: W |
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RT: W |
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RT: W |
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RT: W |
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RT: W |
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RT: W |
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LT: W |
LT: W |
LT: W |
LT: W |
LT: W |
LT: W |
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Progressive Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
12 Reps |
15 Reps |
|||||||||||||||||||||||||||||||||
Tricep Kickback |
RT: W |
|
RT: W |
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RT: W |
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RT: W |
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RT: W |
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RT: W |
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LT: W |
LT: W |
LT: W |
LT: W |
LT: W |
LT: W |
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Single Set |
30 Reps |
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Weighted Crunch
R
R = reps W = weight RT = right LT = left Sec = time C = completed |
|
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|
Equipment |
|
• Bench (or Stability Ball) |
• Worksheet and Pen |
• EZ Curl Bar w/Weighted Plates |
• Water and Towel |
(and Spring Collars) |
|
• Weights |
|
Weight Suggestions:
25 lbs., 35 lbs., 45 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
© 2012 Beachbody, LLC. All rights reserved.
W O R K S H E E T • B U L K : B A C K
™
Date / Week |
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Super Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
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W |
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W |
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W |
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W |
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|||||||
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10 Reps |
10 Reps |
10 Reps |
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R |
R |
R |
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Progressive Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
|
12 Reps |
15 Reps |
|||||||||||||||
Reverse Grip Row |
W |
W |
W |
W |
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W |
W |
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Force Set |
5 Reps |
5 Reps |
5 Reps |
5 Reps |
|
5 Reps |
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||||||||||||
LT: W
W
W
W
W
RT: W
W
W
W
W
Single Set
15 Reps
12 Reps
8 Reps
8 Reps
Deadlift
W
W
W
W
Super Set
15 Reps
12 Reps
Reverse Fly
W
W
30 Sec.
30 Sec.
Plank Rotation
R
R
R = reps W = weight RT = right LT = left Sec = time C = completed |
|
|
|
Equipment |
|
• Bench (or Stability Ball) |
• |
• |
(and Spring Collars) |
• |
• Worksheet and Pen |
• Weights |
• Water and Towel |
Weight Suggestions:
25 lbs., 35 lbs., 45 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
*Optional
© 2012 Beachbody, LLC. All rights reserved.
W O R K S H E E T • B U L K : C H E S T
™
Date / Week |
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Super Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
|
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|||||||||||
Incline Fly |
W |
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W |
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W |
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||||||
Incline Press |
W |
W |
W |
W |
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Force Set |
5 Reps |
5 Reps |
5 Reps |
5 Reps |
5 Reps |
|
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|||||||||||||
Chest Press w/ Rotation |
W |
W |
W |
W |
W |
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Progressive Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
12 Reps |
15 Reps |
||||||||||||||||
Incline Press |
W |
W |
W |
W |
W |
W |
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Combo Set |
15 Reps |
12 Reps |
8 Reps |
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|||||||||
W |
W |
W |
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Multi Set |
15 Reps |
12 Reps |
8 Reps |
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|||||||||
Decline |
R |
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R |
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R |
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|||
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||||||||||||
|
10 Reps |
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|||
Cobra to Airplane |
R |
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|||
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30 Sec. |
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||||
Russian Twist
R
Equipment
•Bench (or Stability Ball).
•Weights
•Worksheet and Pen
•Water and Towel
R = reps W = weight RT = right LT = left Sec = time C = completed
Weight Suggestions:
25 lbs., 35 lbs., 45 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
© 2012 Beachbody, LLC. All rights reserved.
|
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|
|
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|
W O R K S H E E T • B U L K : L E G S |
|||||||||||||||||||
™ |
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Date / Week |
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Single Set |
12 Reps |
10 Reps |
8 Reps |
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|||||||||
Front to Back Lunge |
RT: W |
|
RT: W |
|
RT: W |
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||||||
|
LT: W |
LT: W |
LT: W |
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|
Progressive Set |
15 Reps |
12 Reps |
8 Reps |
|
8 Reps |
12 Reps |
15 Reps |
||||||||||||||||||||||
Squat |
W |
W |
W |
|
W |
W |
W |
||||||||||||||||||||||
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|
Force Set |
5 Reps |
5 Reps |
5 Reps |
|
5 Reps |
5 Reps |
|
|
|
|
|
|
|||||||||||||||||
Full to 1/2 Sumo Squat |
W |
W |
W |
|
W |
W |
|
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|
|||||||||||||||||
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|
Progressive Set |
15 Reps |
12 Reps |
8 Reps |
|
8 Reps |
12 Reps |
15 Reps |
||||||||||||||||||||||
Split Squat w/ EZ Bar |
RT: W |
|
RT: W |
|
RT: W |
|
|
RT: W |
|
|
RT: W |
|
|
RT: W |
|
|
|||||||||||||
|
LT: W |
LT: W |
LT: W |
|
LT: W |
LT: W |
LT: W |
||||||||||||||||||||||
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|
Super Set |
15 Reps |
12 Reps |
8 Reps |
|
8 Reps |
|
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|
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|
|
|
|||||||||||||
Stiff Leg Deadlift
W
W
W
W
10 Reps
10 Reps
10 Reps
Alt. Side Squat
W
W
W
Super Set
50 Reps
50 Reps
Calf Raise
W
W
30 Sec.
30 Sec.
Beast Abs
C
C
|
|
|
R = reps W = weight RT = right LT = left Sec = time C = completed |
||
|
|
|
Equipment |
|
• Bench* |
• Worksheet and Pen |
• EZ Curl Bar w/Weighted Plates |
• Water and Towel |
(and Spring Collars) |
|
• Weights |
|
Weight Suggestions:
25 lbs., 35 lbs., 45 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
*Optional
© 2012 Beachbody, LLC. All rights reserved.
W O R K S H E E T • B U L K : S H O U L D E R S
™
Date / Week |
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|
Super Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
|
|
|
|
|
|
|
|
|||||||
Lateral Raise |
W |
|
W |
|
W |
|
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|
|
|
|
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|
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|
|
Arnold Press |
W |
W |
W |
W |
|
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|
|||||||
|
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|
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|
|
|
|
|
|
Progressive Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
12 Reps |
15 Reps |
|||||||||||||
Upright Row |
W |
W |
W |
W |
W |
W |
|||||||||||||
|
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|
|
Super Set |
15 Reps |
12 Reps |
8 Reps |
|
|
|
|
|
|
|
|
|
|
|
|
||||
Alt. Front Raise |
W |
|
W |
|
W |
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
10 Reps |
10 Reps |
10 Reps |
|
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|
||||
Plate |
W |
W |
W |
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||||
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|
|
|
|
Progressive Set |
15 Reps |
12 Reps |
8 Reps |
8 Reps |
12 Reps |
15 Reps |
|||||||||||||
Reverse Fly |
W |
W |
W |
W |
W |
W |
|||||||||||||
|
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|
|
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|
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|
|
|
|
|
|
|
Super Set |
10 Reps |
10 Reps |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
||
Superman Stretch
R
R
30 Sec.
30 Sec.
Plank
R
R
R = reps W = weight RT = right LT = left Sec = time C = completed |
|
|
|
Equipment |
|
• Bench (or Stability Ball) |
• Worksheet and Pen |
• EZ Curl Bar w/Weighted Plates |
• Water and Towel |
(and Spring Collars) |
|
• Weights |
|
Weight Suggestions:
25 lbs., 35 lbs., 45 lbs.
Weights listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights.
© 2012 Beachbody, LLC. All rights reserved.
W O R K S H E E T • L U C K Y 7
™
Date / Week
Combo Set
EZ
W
|
Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
Circuit 5 |
Circuit 6 |
Circuit 7 |
||||||||||||||||
|
R |
R |
R |
R |
R |
R |
R |
||||||||||||||||
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Dead Lift + |
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Combo Set |
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Skull Crusher + Press + Crunch |
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
Circuit 5 |
Circuit 6 |
Circuit 7 |
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Combo Set |
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Curl + Military Press + EZ Squat |
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
Circuit 5 |
Circuit 6 |
Circuit 7 |
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Combo Set |
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Delt Raise + Reverse Lunge |
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
Circuit 5 |
Circuit 6 |
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R
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R
W O R K S H E E T • L U C K Y 7
™
Date / Week
Combo Set
Lat Oblique Twist
W
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
Circuit 5 |
Circuit 6 |
Circuit 7 |
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R |
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Combo Set |
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Upright Row + Calf Raise |
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
Circuit 5 |
Circuit 6 |
Circuit 7 |
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R = reps W = weight RT = right LT = left Sec = time C = completed |
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Equipment
•EZ Curl Bar w/Weighted Plates (and Spring Collars) Or Weights
•Worksheet and Pen
•Water and Towel
© 2012 Beachbody, LLC. All rights reserved.
™
Date / Week
W O R K S H E E T • T E M P O : B A C K / B I S
Wide Plank In & Out
Hanging Circle
Reverse
Lat Oblique Twist
Preacher Curl
Hanging Curl
Speed Mountain Climber
15 Reps
W
10 Reps
R
10 Reps
R
10 Reps
R
15 Reps
W
10 Reps
R
15 Reps
RT: W
LT: W
10 Reps
R
15 Reps
W
30 Sec.
sec.
12 Reps
W
10 Reps
R
12 Reps
W
12 Reps
RT: W
LT: W
12 Reps
W
8 Reps
W
8 Reps
R
8 Reps
W
8 Reps
RT: W
LT: W
8 Reps
W
|
R = reps W = weight RT = right LT = left Sec = time C = completed |
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Equipment |
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• Bench (or Stability Ball) |
• EZ Curl Bar w/Weighted Plates |
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• |
(and Spring Collars) |
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• |
• Worksheet and Pen |
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• Weights |
• Water and Towel |
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*Optional |
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© 2012 Beachbody, LLC. All rights reserved.
™
Date / Week
Chest Press
Figure 4 Crunch
Incline Press
Cricket Crunch
Incline Fly
Tempo Plank
Skull Crusher
EZ Bar Crunch
Tricep Kickback
Dips
Plank
15 Reps
W
10 Reps
RT: R
LT: R
15 Reps
W
10 Reps
RT: R
LT: R
15 Reps
W
10 Reps
R
15 Reps
W
10 Reps
R
15 Reps
LT: W
RT: W
R
10 Reps
R
W O R K S H E E T • T E M P O : C H E S T / T R I S
12 Reps |
8 Reps |
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W |
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12 Reps |
8 Reps |
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W |
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12 Reps |
8 Reps |
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W |
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W |
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12 Reps |
8 Reps |
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W |
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W |
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12 Reps |
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8 Reps |
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||||||
LT: W |
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LT: W |
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||||
RT: W |
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RT: W |
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||||
R |
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R |
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||||
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R = reps W = weight RT = right LT = left Sec = time C = completed |
||
|
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Equipment |
|
|
|
• Bench (or Stability Ball) |
• Worksheet and Pen |
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|
• Sturdy Chair |
• Water and Towel |
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•Weights
•EZ Curl Bar w/Weighted Plates (and Spring Collars)
© 2012 Beachbody, LLC. All rights reserved.