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Body Beast Workout Sheet

Body Beast Workout Sheet
Body Beast,

Practical Body Beast Workout Sheet Explained in Detail

Like many of the Beachbody’s programs, Body Beast has workout sheets specially designed to help you keep track of your routine.

In Body Beast workout sheet, you will find detailed exercising schedule, neatly organized for each targeted muscle group.

8 Body Beast Workouts Sheets

There are eight Body Beast Workouts sheets:

  • Bulk Legs,
  • Bulk Back,
  • Bulk Arms,
  • Bulk Shoulders,
  • Lucky 7,
  • Tempo: Back/Biceps,
  • Tempo: Chest/Triceps and
  • Beast: Total Body.

Bulk Legs – Week 4-12

  • Single set: front to back lunge, right and left – 12, 10 and 8 repetitions
  • Progressive set: squat – 15, 8, 12 and 15 repetitions
  • Force set: full to ½ sumo squat – 5×5 repetitions
  • Progressive set: split squat w/EZ bar, left and right – 15, 12 8 and 8, 12, 15 repetitions each
  • Super set: stiff leg deadlift & alt. side squat – 15/10, 12/10 each; deadlift 8, 8 and side squat 10 repetitions
  • Super set: calf raise & beast abs – 50 repetitions each

Bulk Back –Week 4-11

  • Super set: pull over & pull up – 15, 10, 12, 10, 8, 8 and 10 repetitions
  • Progressive set: reverse grip row – 15, 12, 8, 8, 12 and 15 repetitions
  • Force set: one-arm row, left and right – 5×5 repetitions each
  • Single set: deadlift – 15, 12, 8 and 8 repetitions
  • Super set: reverse fly – 15 and 12 repetitions

Bulk Arms – Week 4- 11

  • Progressive set: standing curl, 15, 12, 8, 8, 12 and 15 repetitions
  • Single set: tricep extension – 15, 12 and 8 repetitions
  • Force set: wide EZ bar curl – 5×5 repetitions
  • Single set: skull crusher – 15, 12, 8 and 8 repetitions
  • Progressive set: hammer curl, left and right – 15, 12, 8, 8, 12 and 15 repetitions each
  • Progressive set: tricep kickback, left and right – 15, 12, 8 and 8, 12, 15 repetitions each
  • Single set: weighted crunch, 30 repetitions

Bulk Shoulders – Week 4-12

  • Super set: lateral raise & Arnold press – 15, 12, 8 each and additional 8 Arnold press repetitions
  • Progressive set: upright row – 15, 12, 8, 8, 12 and 15 repetitions
  • Super set: alt. front raise & plate twist-twist – 15/10, 12/10 and 8/10 repetitions
  • Progressive set: reverse fly – 15, 12, 8, 8, 12 and 15 repetitions

Lucky 7

  • Combo set 1: EZ pushup, clean, squat – 1-7 repetitions
  • Combo set 2: deadlift, bent over row – 1-7 repetitions
  • Combo set 3: skull crusher, press, crunch – 1-7 repetitions
  • Combo set 4: curl, military press, EZ squat – 1-7 repetitions
  • Combo set 5: Delt raise, reverse lunge – 1-7 repetitions
  • Combo set 6: lat oblique twist, left and right – 1-7 repetitions

Tempo: Back / Biceps

  • Tempo single set: pull-over – 15, 12, 8 and wide plank in and out 10 repetitions
  • Tempo – single set: pull-up – 10, 10, 8 and hanging circle 10 repetitions
  • Tempo – single set: reverse bent-over row – 15, 12, 8 and lat oblique twist 10 repetitions
  • Tempo – single set: preacher curl – 15, 12, 8 and hanging curl 10 repetitions
  • Tempo – single set: all-angle bicep – 15, 12, 8 and speed mountain climber 30 repetitions

Tempo: Chest/Triceps

  • Tempo – single set: chest press – 15, 12, 8 and Figure 4 Crunch 10 repetitions
  • Tempo – single set: incline press – 15, 12, 8 and cricket crunch 10 repetitions
  • Tempo – single set: incline fly – 15, 12, 8 and tempo plank 10 repetitions
  • Tempo – single set: skull crasher – 15, 12, 8 and EZ bar crunch 10 repetitions
  • Tempo – super set: tricep kickback/dips 15/reps, 12/reps, 8/reps and plank twist-twist 10 repetitions

Beast: Total Body

  • Circuit set: pull-up, push-up, squat, crunch – 2×15 repetitions each
  • Circuit set: incline press, bent-over row, reverse alt. lunge, plank twist-twist – 2×15 repetitions each
  • Circuit set: 1,1,2 military press, post delt raise left and right, stiff leg deadlift, Russian twist – 2×15 repetitions each
  • Circuit set: bicep curl-up hammer down, tricep extension- kickback left and right, calf raise – weight at shoulder, side forearm plank left and right – 2×15 repetitions each

Detailed Body Beast workout sheets are available for download on Beachbody website.