Body Beast Excel Details

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.

QuestionAnswer
Form NameBody Beast Workout Sheet
Form Length14 pages
Fillable?No
Fillable fields0
Avg. time to fill out3 min 30 sec
Other namesbody beast workout sheets excel, body beast worksheets, beast body workout sheets, body beast excel

Form Preview Example

W O R K S H E E T B E A S T: T O TA L B O D Y

Date / Week

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-Up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit Set

15 Reps

15 Reps

 

 

 

 

 

 

Pull-Up

R

 

 

R

 

 

 

 

 

 

 

 

Push-Up

R

 

 

R

 

 

 

 

 

 

 

 

Squat

W

 

 

W

 

 

 

 

 

 

 

 

Crunch

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit Set

15 Reps

15 Reps

 

 

 

 

 

 

Incline Press

W

 

 

W

 

 

 

 

 

 

 

 

Bent-Over Row

W

 

 

W

 

 

 

 

 

 

 

 

Reverse Alternating Lunge

W

 

 

W

 

 

 

 

 

 

 

 

Plank Twist-Twist

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit Set

15 Reps

15 Reps

 

 

 

 

 

 

1,1,2 Military Press

W

 

 

W

 

 

 

 

 

 

 

 

Post Delt Raise

RT: W

 

 

RT: W

 

 

 

 

 

 

 

 

 

LT: W

 

 

LT: W

 

 

 

 

 

 

 

 

Stiff Leg Deadlift

W

 

 

W

 

 

 

 

 

 

 

 

Russian Twist

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit Set

15 Reps

15 Reps

 

 

 

 

 

 

Bicep Curl-Up-Hammer Down

W

 

 

W

 

 

 

 

 

 

 

 

Tricep Extension-Kickback

RT: W

 

 

RT: W

 

 

 

 

 

 

 

 

 

LT: W

 

 

LT: W

 

 

 

 

 

 

 

 

Calf Raise-Weight at Shoulder

W

 

 

W

 

 

 

 

 

 

 

 

Side Forearm Plank

RT: R

 

 

RT: R

 

 

 

 

 

 

 

 

 

LT: R

LT: R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool-Down

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

R = reps W = weight RT = right LT = left Sec = time C = completed

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Equipment

 

• Bench (or Stability Ball)

• Worksheet and Pen

Chin-Up Bar (or Bands With Door Attachment)

• Water and Towel

Chin-Up Max * (and Sturdy Chair)

 

• Weights

 

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.

 

 

 

 

W O R K S H E E T B U I L D : B A C K / B I S

Date / Week

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-Up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Single Set

15 Reps

12 Reps

8 Reps

8 Reps

 

 

 

 

Deadlift

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Super Set

15 Reps

12 Reps

8 Reps

8 Reps

 

 

 

 

Dumbbell Pull-Over

W

 

W

 

W

 

W

 

 

 

 

 

 

 

10 Reps

10 Reps

10 Reps

 

 

 

 

 

 

 

Pull-Up

R

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Giant Set

15 Reps

12 Reps

8 Reps

 

 

 

 

 

 

 

EZ Bar Row

W

 

W

 

W

 

 

 

 

 

 

 

 

One-Arm Row

LT: W

 

 

LT: W

 

 

LT: W

 

 

 

 

 

 

 

 

 

RT: W

RT: W

RT: W

Reverse Fly

W

W

W

Single Set

30 Sec.

30 Sec.

8 Sec.

Close-Grip Chin-Up

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

Cool-Down

R = reps W = weight RT = right LT = left Sec = time C = completed

Equipment

 

• Bench (or Stability Ball)

• EZ Curl Bar W/Weighted Plates

Chin-Up Bar

(And Spring Collars)

(or Bands With Door Attachment)

• Worksheet and Pen

Chin-Up Max * (and Sturdy Chair)

• Water and Towel

• 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.

*Optional

© 2012 Beachbody, LLC. All rights reserved.

Date / Week

Warm-Up

Single Set

Dumbbell Chest Press

Super Set

Incline Dumbbell Fly

Incline Dumbbell Press

Giant Set

Close Grip Press

Partial Chest Fly

Decline Push-Up

Single Set

Tricep Extension

Super Set

Single Arm Kickback

Tricep Push-Up

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

 

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

W

 

 

 

 

 

 

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

W

 

 

 

 

 

 

12 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

R

 

 

R

 

 

 

 

 

 

 

 

 

 

 

 

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

W

 

 

 

 

 

 

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

LT: W

 

 

LT: W

 

 

LT: W

 

 

 

 

 

 

 

RT: W

 

 

RT: W

 

 

RT: W

 

 

 

 

 

 

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool-Down

R = reps W = weight RT = right LT = left Sec = time C = completed

 

 

Equipment

 

• Bench (or Stability Ball)

• Worksheet and Pen

• Sturdy Chair

• Water and Towel

• 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

Warm-Up

Single Set

Sumo Squat

Super Set

Alternating Lunge

Step-Up to Reverse 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

 

 

 

 

 

 

 

 

W

 

 

W

 

 

 

 

 

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

 

 

 

 

 

 

 

RT: W

 

 

 

 

 

 

 

 

 

LT: W

 

 

 

 

 

 

 

 

 

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

 

 

 

 

 

 

 

LT: W

 

 

 

 

 

 

 

 

 

RT: W

 

 

 

 

 

 

 

 

 

RT: W

 

 

 

 

 

 

 

 

 

LT: W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool-Down

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:

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

Warm-Up

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 Six-Way

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

 

 

 

 

 

 

 

 

W

 

 

W

 

 

W

 

 

 

 

 

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

 

W

 

 

W

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

W

 

 

 

 

 

12 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

 

 

 

 

 

 

 

W

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

12 Reps

8 Reps

8 Reps

 

 

 

 

W

 

 

W

 

 

W

 

 

 

 

 

W

 

 

W

 

 

 

 

 

 

 

 

 

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

15 Reps

 

 

 

 

 

 

 

 

 

 

 

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool-Down

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:

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-Up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Progressive Set

15 Reps

12 Reps

8 Reps

8 Reps

12 Reps

15 Reps

Standing Curl

W

W

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Single Set

15 Reps

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tricep Extension

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Force Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

 

 

 

 

 

 

 

Wide EZ Bar Curl

W

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Single Set

15 Reps

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Skull Crusher

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Progressive Set

15 Reps

12 Reps

8 Reps

8 Reps

12 Reps

15 Reps

Hammer Curl

RT: W

 

RT: W

 

 

RT: W

 

 

RT: W

 

 

RT: W

 

 

RT: W

 

 

 

LT: W

LT: W

LT: W

LT: W

LT: W

LT: W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Progressive Set

15 Reps

12 Reps

8 Reps

8 Reps

12 Reps

15 Reps

Tricep Kickback

RT: W

 

RT: W

 

 

RT: W

 

 

RT: W

 

 

RT: W

 

 

RT: W

 

 

 

LT: W

LT: W

LT: W

LT: W

LT: W

LT: W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Single Set

30 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Weighted Crunch

R

Cool-Down

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 B U L K : B A C K

Date / Week

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-Up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Super Set

15 Reps

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

 

Pull-Over

W

 

W

 

W

 

W

 

 

 

 

 

 

 

 

 

 

10 Reps

10 Reps

10 Reps

 

 

 

 

 

 

 

 

 

 

Pull-Up

R

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Progressive Set

15 Reps

12 Reps

8 Reps

8 Reps

 

12 Reps

15 Reps

Reverse Grip Row

W

W

W

W

 

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Force Set

5 Reps

5 Reps

5 Reps

5 Reps

 

5 Reps

 

 

 

 

One-Arm Row

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

Cool-Down

R = reps W = weight RT = right LT = left Sec = time C = completed

 

 

Equipment

 

• Bench (or Stability Ball)

E-Z Curl Bar w/Weighted Plates

Chin-Up Bar (or Bands With Door Attachment)

(and Spring Collars)

Chin-Up Max * (and Sturdy Chair)

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-Up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Super Set

15 Reps

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

Incline Fly

W

 

W

 

W

 

 

 

 

 

 

 

 

 

 

 

Incline Press

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Force Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

 

 

 

 

Chest Press w/ Rotation

W

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Progressive Set

15 Reps

12 Reps

8 Reps

8 Reps

12 Reps

15 Reps

Incline Press

W

W

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Combo Set

15 Reps

12 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

Close-Grip Press to Fly

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Multi Set

15 Reps

12 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

Decline Push-Up

R

 

 

R

 

 

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cobra to Airplane

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

30 Sec.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Russian Twist

R

Cool-Down

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.

 

 

 

 

 

 

 

 

 

 

W O R K S H E E T B U L K : L E G S

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Date / Week

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-Up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Single Set

12 Reps

10 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Front to Back Lunge

RT: W

 

RT: W

 

RT: W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

LT: W

LT: W

LT: W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Progressive Set

15 Reps

12 Reps

8 Reps

 

8 Reps

12 Reps

15 Reps

Squat

W

W

W

 

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Force Set

5 Reps

5 Reps

5 Reps

 

5 Reps

5 Reps

 

 

 

 

 

 

Full to 1/2 Sumo Squat

W

W

W

 

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Super Set

15 Reps

12 Reps

8 Reps

 

8 Reps

 

 

 

 

 

 

 

 

 

 

 

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

 

 

 

Cool-Down

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-Up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Super Set

15 Reps

12 Reps

8 Reps

8 Reps

 

 

 

 

 

 

 

 

Lateral Raise

W

 

W

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Arnold Press

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Progressive Set

15 Reps

12 Reps

8 Reps

8 Reps

12 Reps

15 Reps

Upright Row

W

W

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Super Set

15 Reps

12 Reps

8 Reps

 

 

 

 

 

 

 

 

 

 

 

 

Alt. Front Raise

W

 

W

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10 Reps

10 Reps

10 Reps

 

 

 

 

 

 

 

 

 

 

 

 

Plate Twist-Twist

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Progressive Set

15 Reps

12 Reps

8 Reps

8 Reps

12 Reps

15 Reps

Reverse Fly

W

W

W

W

W

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Super Set

10 Reps

10 Reps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Superman Stretch

R

R

30 Sec.

30 Sec.

Plank Twist-Twist

R

R

Cool-Down

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

Warm-Up

Combo Set

EZ Push-Up + Clean + Squat

W

 

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 5

Circuit 6

Circuit 7

 

R

R

R

R

R

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Combo Set

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dead Lift + Bent-Over Row

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 5

Circuit 6

Circuit 7

 

R

R

R

R

R

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Combo Set

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Skull Crusher + Press + Crunch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 5

Circuit 6

Circuit 7

 

R

R

R

R

R

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Combo Set

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Curl + Military Press + EZ Squat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 5

Circuit 6

Circuit 7

 

R

R

 

 

R

 

 

R

 

 

R

 

 

R

 

 

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Combo Set

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Delt Raise + Reverse Lunge

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 5

Circuit 6

Circuit 7

R

R

R

R

 

R

 

R

R

W O R K S H E E T L U C K Y 7

Date / Week

Warm-Up

Combo Set

Lat Oblique Twist

W

 

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 5

Circuit 6

Circuit 7

 

R

R

R

R

R

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Combo Set

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Upright Row + Calf Raise

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 5

Circuit 6

Circuit 7

 

R

R

R

R

R

R

R

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool-Down

R = reps W = weight RT = right LT = left Sec = time C = completed

 

 

 

 

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

Warm-Up

W O R K S H E E T T E M P O : B A C K / B I S

Tempo-Single Set

Pull-Over

Wide Plank In & Out

Tempo-Single Set

Pull-Up

Hanging Circle

Tempo-Single Set

Reverse Bent-Over Row

Lat Oblique Twist

Tempo-Single Set

Preacher Curl

Hanging Curl

Tempo-Single Set

All-Angle Bicep

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

 

Cool-Down

R = reps W = weight RT = right LT = left Sec = time C = completed

 

 

 

 

 

Equipment

 

 

 

• Bench (or Stability Ball)

• EZ Curl Bar w/Weighted Plates

 

Chin-Up Bar (or Bands With Door Attachment)

(and Spring Collars)

 

Chin-Up Max * (and Sturdy Chair)

• Worksheet and Pen

 

• Weights

• Water and Towel

 

*Optional

 

 

© 2012 Beachbody, LLC. All rights reserved.

Date / Week

Warm-Up

Tempo-Single Set

Chest Press

Figure 4 Crunch

Tempo-Single Set

Incline Press

Cricket Crunch

Tempo-Single Set

Incline Fly

Tempo Plank

Tempo-Single Set

Skull Crusher

EZ Bar Crunch

Tempo-Super Set

Tricep Kickback

Dips

Plank Twist-Twist

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

W

 

W

 

12 Reps

8 Reps

W

 

W

 

12 Reps

8 Reps

W

 

W

 

12 Reps

8 Reps

W

 

W

 

12 Reps

 

8 Reps

 

LT: W

 

 

LT: W

 

 

RT: W

 

 

RT: W

 

 

R

 

 

R

 

 

 

Cool-Down

R = reps W = weight RT = right LT = left Sec = time C = completed

 

 

 

 

 

Equipment

 

 

 

• Bench (or Stability Ball)

• Worksheet and Pen

 

 

• Sturdy Chair

• Water and Towel

Weights

EZ Curl Bar w/Weighted Plates (and Spring Collars)

© 2012 Beachbody, LLC. All rights reserved.

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