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Body Beast

Body Beast Exercises
Body Beast,

Body Beast Exercises Guide: Introducing Higher Intensity Exercises

Anyone who is interested in building up some serious lean muscle has already heard of Body Beast.

This post will provide more detailed information about this fitness program with an emphasis on special Body Beast Exercises in each of the routine phases.

Body Beast program lasts for 90 days during which you will follow the program combined with a detailed meal plan for optimal results. Of course, the overall progress varies and depends on individual preferences and starting level. Moreover, you can repeat Body Beast as many times as you want until you achieve satisfactory results.

Start working on getting huge

If you are ready to start working on getting huge, prepare yourself to work out one hour 6 times a week. Body Beast is one of the most intensive Beach Body’s programs and it is based on the combination of:

  • sets – resistance and
  • repetitions with only a short recovery.

Dynamic Set Training

This is Dynamic Set Training and it is specially designed to help you get rid of any excessive fat and start building up lean muscle. Body Beast has given amazing results for both men and women.

Three Blocks

There are three phases, or as team Body Beast named them – blocks. Each phase lasts for one month and will put you through various intensity exercises for:

  • arms,
  • legs,
  • back and shoulders,
  • abs and
  • finally cardio.

Build phase

The program begins with the Build phase where you will start with the heavy liftings and doing super, giant and single sets. Since this block is rather intensive, it will help you with muscle definition for the first month. Moreover, it will also prepare you for the next phase, or the Bulk block.

Bulk block

During this phase, you will be introduced to higher intensity exercises. Bulk phase contains even higher intensity exercises with progressive combo and force sets which will additionally increase your body mass and of course help creating more lean muscle.

Beast phase

Finally, the third phase, also known as the Beast will demand from you to do all of the 12 Body Beast workouts with the addition of more abs and cardio.

There are several reasons why Body Beast program provides such amazing results. One of those reasons is definitely a winning combo of warm up sets followed by the heavy lifting sets.

The routine has two different set plans

Firstly you will do 15 repetitions with one weight, and after that, you will add more weight while bringing down on the repetitions.

Therefore, the first scenario is 15, 12 and 8 repetitions, followed by yet another 8 repetitions and lighter weights repetitions 12 and 15.

The second round has the same pattern of 4 sets for you to repeat 15, 12, 8 and again 8 times.

Full body workout

The Body Beast is a full body workout and the results will be visible on your entire body. Of course, don’t get disappointed if you don’t get everything the first time around. Results may vary from person to person since there are many factors that should be taken into consideration prior starting with the program.

Things like age, genetics and in what kind of shape is the person may affect the overall results. However, even with everything into consideration, if you strictly follow the eating plan and workout schedule, your results will still be much faster compared to standard workout regimes.

Body Beast Transformation
Body Beast,

Change Your Life and Get Body Beast Transformation

The world is already familiar with Sagi Kalev’s amazing muscle gain program and Body Beast transformation is proven and tested numerous times. You don’t need to take up a lot of time to research the results of Body Beast routine; you are just a few clicks away from success stories of celebrities but also the ordinary people.

Everyone get to see the results

What is amazing with Body Beast transformation is that results are visible with a short period of time. The program is suitable for both men and women and on top of all you don’t have to be a professional athlete or a bodybuilder in order to complete this 90-day program.

As you can see from the success stories on Beach Body website, there are absolutely no limitations whatsoever in terms of:

  • age,
  • sex, or
  • your muscle structure

anyone can do it and what is best everyone get to see the results.

Now, the results may vary depending on the phase you are starting from and your genetics plays an important role (some people naturally have more lean muscle than others, some are fitter etc.). But either way, your body will highly benefit after completing Body Beast program.

Body Beast transformation

Furthermore, people who got great results from Body Beast program were people of all age and with all kinds of goals. It doesn’t matter if you initially want to lose that extra fat and get only lean muscle, or if you need to put on some mass. Body Beast can provide results in both cases and you will find Body Beast transformation to be fast and awe-inspiring.

Body Beast eating plan

Of course, it is important to follow the eating plan as well, since it is essential for getting the optimal results. Sagi Kalev together with the other experts from Beach Body ensured you don’t need to think about anything, but rather to just follow all of the instructions they provided and neatly organized for you. Apart from the program itself, the exercises and guide on how and when to do them, the Body Beast transformation can’t be achieved without the eating plan.

Regardless whether or not you are up for preparing meals, Beach Body created such a diet plan that is easy to follow. You can look at the list of approved food or if you lack cooking ideas, you can opt for one of the delicious recipes. For those of you with busy schedules, there is an option to prepare your meals in advance for the entire week, so you won’t have to waste time on cooking after a busy day, and yet you will have what is necessary for the Body Beast transformation to happen.


Among the case studies and success stories, you will find:

  • young moms who wanted to lose baby fat after giving birth,
  • middle-aged people who needed to get back in shape and
  • numerous other people who both wanted to gain and lose weight.

You have the opportunity to get lean muscles and get ripped. Body Beast will help you to build up a body you’ve always dreamed of and you will end up feeling great in the process.

Body Beast Mobile App
Body Beast,

Body Beast Mobile App: Get Motivated and Inspired Anytime You Want

With the benefit of its clients in mind, Beach Body created Body Beast Mobile App.

What is great about the app is that Beach Body made it slightly different than traditional apps you can find in the iPhone or Android store. This application is designed to allow access to anyone who uses any kind of device that connects to the internet. What this means is that you can now use your:

  • iPhone,
  • iPad,
  • iPod Touch,
  • Android,
  • Macbook or
  • PC to access Body Beast app.

With this said, any device that can connect to the internet is eligible to be used for this application.


Just go to the following link  It is very easy to download and use. The first time you visit you can opt to add the app to your home screen for instant access.


The Body Beast app enables you to see pictures and descriptions of every move. Furthermore, the app has a workout tracker that tracks your measurements and the overall progress.

You can set up individual goals, and then you get access to the personal calorie calculator which is based on those individual goals.

Another amazing thing is that you can find tons of delicious healthy recipes and see your workout history. Also, the Body Beast app has a support you can contact by email anytime if you encounter any troubleshooting or have any kinds of questions.

Sign-up Process

The sign-up process is simple; you need an email and a password. Like in the most of the registration forms, upon the purchase, you will receive login information on your email. Use these access credentials to log in the app and start enjoying. If you notice you are not getting the confirmation email, make sure you check your spam folder.

Log in for the first time

After you log in the app for the first time, you will be offered an option to create a shortcut on the phone’s home screen. If you want this option, just click confirm and Body Beast icon shortcut will be placed on your home screen.

Beach Body has an exclusive offer for Body Beast DVD program owners who get the Body Beast Mobile App for free. Moreover, every coach and customer who had purchased Body Beast prior to 21/01/2013 got the access information on their email addresses, while for new orders confirmation emails are usually sent within two days from the purchase of the Body Beast package.


Even though the most important thing is the program and nutrition plan, however, the app can be a rather handy tool, especially in the terms of monitoring your progress. This can have a surprisingly motivating effect on you, because once you actually get to see all of the pictures, recipes, workout moves, schedules and calories you will have the additional awareness of how much you are doing to improve your body and feel better.

Also, with such an easy access from any device, it is really practical to have all of the information in one place and within the reach. Access your Body Beast personal account and join to get motivated and inspired anytime you want.

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.

Body Beast Diet Guide Building Muscles
Body Beast, Fitness And Muscle Building,

Body Beast Diet Guide for Building Muscles

In order to get the best results from Body Beast workout program, you have to follow Body Beast Diet Plan.

It is well-known how much a proper diet is important for reaching your body’s full potential. Therefore, Sagi Kalev came up with the professional Body Beast diet plan, specially developed for bodybuilding.

Proper nutrition is essential for our bodies. What we eat breaks down in our system, going directly to our brain and other organs, including hormones, bones, and muscles. Logically, the better care we take about our nutrition, healthier and stronger we will be. Not to mention overall performance, concentration, and endurance improvements.

Body Beast diet for building muscles

Body Beast is a workout regime that aims to build your muscles. Therefore, you need calories in order to get huge and a lot of them. Actually, Body Beast diet is the core of the entire routine.

According to the meal plan, you have 5-6 meals a day. In some cases, even more, depending on your calorie level. Don’t forget to hydrate your muscles between the meals.

As for the meals, each of them is a mixture of three primary macronutrients – protein, carbs, and fats. Despite the popular belief that one is better than another, the reality is your body needs all of them since they work together in building muscles.

Of course, protein is essential for gaining mass, since it is the only nutrient that can be converted to muscle. After consuming proteins, it breaks down in your system in amino acids. Amino acids reassemble in your body’s own proteins, creating a muscle-like tissue.

Carbohydrates are a vital source of the energy for any weight lifting workout. The reason they work best is because they supply your body with quick energy uplift. If you don’t eat enough carbs, your body will compensate them from another source, which means it can break down its own muscle.

As for the fat, apart from adding up the energy as well, it helps fight inflammation from joint pain. Fat also provides the relief from muscle soreness. In overall, digesting fats will significantly affect quicker recovery. Additionally, omega-3 fatty acids support growth and hormone production.

The Body Beast diet plan may seem complicated but eating in accordance with it is rather simple.

Calculate your calories

This is the first step when starting with Body Beast diet. In a detailed meal plan, you will find Body Beast Calorie Calculator to determine your daily needs. After doing that, you just find Body Beast Portion Chart appropriate for your calorie bracket.

Food Portions

Finally, after establishing your calories and portions, all you need to do is eat the proper amount of foods. There isn’t a specific meal plan; you can be creative as you like, assembling your own meals from the Food Portion Lists. The only rule is to stay within allotted portions.

And if you are not up for brainstorming for new recipes, there are Body Beast Recipes, specially created for bodybuilders.

Naturally, all of the recipes have the right amount of ingredients from each of Food Portion Lists. If you have a busy schedule, you can make a larger quantity, share into portions and freeze. That way you have meals ready for the entire week.

Finally, the Beast-0-Matic Mass Gainer Shakes are high-calorie shakes you can make using Food Portion list as an inspiration.

It doesn’t matter if you are experienced in nutrition or you are starting for the first time. Body Beast diet is carefully designed to build you up and you will easily fit within this framework.

Sagi Kalev
Body Beast,

Sagi Kalev – The Legendary Man Behind Body Beast

Sagi Kalev, once skinny and bullied kid, today a successful professional with one of the most recognizable faces in the world of fitness and bodybuilding.

He first caught the public eye in his home Israel after winning two Mr. Israel titles.

In 1993 Kalev decided to move to the US and further pursue a career in modeling and bodybuilding. He was first discovered in 1996 while working out in the local gym in Los Angeles.

Not long after that followed the numerous photo shootings for:

  • Muscle & Fitness,
  • Iron Man,
  • Reps,
  • Men’s Workout

and various other hardcore muscle magazines. Moreover, Kalev had guest appearances on hit show Baywatch and The Young and the Restless series.

Functional medical expert

After getting a degree in physical education from the University of Central Florida, Kalev further advanced by becoming clinical nutritionist and functional medical expert as well as the Senior Director of Professional Personal Trainers Association (PROPTA). PROPTA is one of the most respectable institutes for Fitness and Nutrition Certifications, located in Los Angeles.

Sagi Kalev & Beachbody

Kalev partnered with Beachbody in 2011, when he developed and trained Body Beast workouts program which was launched the following year.

As oppose to Beachbody’s numerous programs focused on weight loss, the Body Beast is created for everyone who want to gain muscles.

Gain lean muscle mass, size and confidence with Body Beast

The purpose of Body Beast is to gain lean muscle mass, to also gain size and to gain confidence. It’s so unique that there’s nothing like it. It’s not focused on weight loss, even though everything out there is weight loss, weight loss, weight loss.

The main thing about Body Beast is how to get bigger, Kalev said about the program.

Within the 90 days, which is the time needed for Body Beast program, there are three phases:

  • Build,
  • Bulk and
  • Beast.

The first phase is the one where the author will introduce you to all the moves including detailed instructions on how to lift, breathe and engage.

Once you’ve got familiar with the technique, you will move on the Bulk phase for some heavy lifting within the next 6 weeks.

Finally, the third or the Beast phase is for final touch of your workout.

Note that program is rather intensive and regardless of the phase, you will need to work out six times a week. Body Beast is designed to push your body’s limits, with the special focus on specific muscle groups in addition to minimal rest.

Dynamic set training

Kalev defined the philosophy behind Body Beast as dynamic set training:

When you have the philosophy of super sets, drop sets, progressive sets merged with everything that is in the old-school training, you can recruit more muscle in a shorter period of time.

According to Sagi Kalev, precisely this dynamics will provide the most effective workout, by putting your muscles under tension for extended time.

The combination of lighter weights and higher repetitions followed by gradually introducing more weight with fewer repetitions is exactly the dynamics that will get you ripped.

Another great feature of Body Beast program is that everything is prepared for you. The reason it is working is because you have it all in one place:

  • workouts,
  • tracking,
  • supplements recommendation as well as
  • the meals plans.

And as Kalev said, with Body Beast there is no guessing, just the ultimate results.