Are you looking for the full Body Beast Workout Schedule? You are in the right place! One of the biggest questions I get as part of my Body Beast Journey is what the Body Beast Workout Schedule is all about. There are two specific workout schedules with the program based on your goal. This post serves to help you get the results you deserve and pick the best Body Beast workout schedule for your needs.
What I think is super impressive about Body Beast is that Sagi Kalev (the trainer), focuses on doing “Whatever it Takes”. You can lift all the heavy weights in the world, but if you neglect the “Book of Beast” that comes in the program kit, you’re setting yourself up for disappointment. Get the right supplements and the right nutrition plan, and you’ll be on your way to success.
Body Beast Workout Schedule – What is your Goal?
Are you looking to get HUGE muscles (or even, just a little bit bigger muscles)? Or, are you looking to get or stay lean while slightly adding some additional muscle tone? Depending on those goals, there is a Body Beast workout schedule for you!
First and foremost, remember that NUTRITION and FORM is crucial. Just because you get to eat a ton of calories (especially if you are doing the Huge Schedule) doesn’t mean you can have a full-out Fast Food diet. In order to get the results you deserve, focus on eating clean so you can build muscle without adding a ton of fat.
To sum it all up:
- Big Muscle, Gain Mass, Get Bigger: HUGE Beast Workout Schedule
- Lean Muscle, Muscle Definition, Lose Body Fat: LEAN Beast Workout Schedule
Both of these schedules can be downloaded and printed below!
Body Beast Workout Schedule FREE Download
Feel free to download and save the Body Beast Workout Schedules to your computer or print them out for use anytime!
Body Beast Workout Blocks
Regardless if you are doing the HUGE Beast or LEAN Beast Workout Schedule, these are the three blocks you’ll see throughout the program:
Build Block 1 Phase
For the first 3 weeks, you’ll experience the Body Beast workout schedule of the Build Phase. This is all about building the foundation. You can’t go from shrimp to hulk, or from skinny minnie to she-hulk by just picking up 50 pound weights! I will say that the Build Phase definitely has some of the longer workouts. Once you get to BULK, the workouts are only around 30-40 minutes per day. Trust me, it will be all you need. In this first phase you’ll experience:
Build Chest & Tris – Focused on chest and triceps with super, giant, and single sets (explained below) for strength and definition. Total Time: 48:53
Build Back & Bis – Create the “V” shape in your back with bigger lats and traps, and of course amazing looking biceps! Time: 50:05
Build Legs – No more chicken legs for you. Focused on building powerful quads, hamstrings, calves, and glutes. Time: 38:19
Build Shoulders – Focused on those perfect deltoids. Time: 38:19
BULK Block 2 Phase
For the next 6 weeks (if you are on the Body Beast HUGE workout schedule) or 5 weeks (for the Lean Body Beast workout schedule), you’ll be in the BULK phase. This is “not your daddy’s bodybuilding workouts”. These are new school set routines to pump you up through the concepts of dynamic set training.
Bulk Chest – Different angles and exercises to hit the different fibers of your pecs. This along with the progressive sets you’ll be introduced to in this workout for the Bulk series will focus on muscular hypertrophy. Time: 30:07
Bulk Back – Increase in resistance with more super and force sets to create a massive back. Time: 29:05
Bulk Shoulders – The back of the shoulder helps you look well rounded, and that is the focus on bulk shoulders to create a more 3D appearance. Added weight and lower reps 101. Time: 35:20
Bulk Arms – Focused training to create HUGE biceps and triceps. Get ready for the pump on this one! Time: 35:37
Bulk Legs – Quadzilla is coming to town! Transform chicken legs to tree trunks in this one for sure. Time: 41:14
BEAST Block 3 Phase
When it comes to this point in the Body Beast workout schedule, this isn’t a harder phase. The key is to cut your calories and shed the body fat that you gained during the Build & Bulk phases (which is perfectly natural).
Beast Abs – A strong core protects your lower back and helps you life heavier. Oh, and you also get sexy abs too lol. Time: 10:32
Beast Cardio – A perfect match for cutting body fat with weights! This workout is also designed to help you get bigger too. Time: 30:10
Beast Total Body – A circuit routine for your entire body. Great for days that you might have to make up due to skipped workouts! Time: 38:36
Here are some optional workouts. If you get Body Beast from Sweet Life Fitness (this site), I throw in the Lucky 7 workout for free to any kit!
TEMPO: Chest & Tris – Tempo sets are at a tempo (time). Slow up and slow down helps your muscles and strength grow like a beast! Time: 52:24
TEMPO: Back & Bis – Same drill as above, but with different muscle groups. Time: 48:25
LUCKY 7 – Seven exercises, seven pyramids, seven times bigger muscles! This can be done any time the schedule calls for a full-body workout or to make up for missed workouts. Time: 22:38
Body Beast Workout Schedule Dynamic Set Training
One of the biggest claims to fame in Body Beast (which I could see the power of as soon as I started my journey), is the Dynamic Set Training. This is what it means:
- Single Set – 1 exercise only, with a few varying reps (15 reps, 12 reps, 8 reps as you keep increasing weight)
- Super Set – any 2 exercise movements done back-to-back without rest
- Giant Set – 3 exercise movements done back-to-back all targeting the same muscle group
- Multi-Set – 3 exercises that don’t target similar muscle groups
- Force Set – is 5 sets of 5 reps, with 10 seconds of rest between each set.
- Progressive Set – is a pyramid that goes from high reps to low reps, takes a break, then back up to high reps. For example, 15 reps, 12 reps, 8 reps – rest 90 seconds – 8 reps, 12 reps, 15 reps. Get ready to see this a lot in the Bulk phase.
- Combo Set – contains a compound exercise, which is any exercise that works more than one muscle group using more than one joint
- Circuit Set – move from 1 exercise to another without rest
- Tempo Set – holds a contraction for a given amount of time. For example, 6 seconds up, 6 seconds down. Or 3 seconds up, 6 seconds down.
Be sure to also get the Body Beast worksheets to track your progress in the calendar as well.
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I hope you enjoyed this post on the Body Beast Workout Schedule. Comment below if you have any questions, and share it with others who might find good use in the calendars and info!
Yours in Success,