“Ive trained, sweated, puked, tried, erred, competed, lost, and won. What Ive learned through it all is that it was all up to me. We all face barriers, but its up to us to decide how we face them. Ive survived the military, called my car home, had no money, and lived on nothing but tuna and beans. My success came from the fact that I never let go of my passion, and I was willing to work hard. How hard are you willing to work and how bad do you want it?” ~ Sagi Kalev
You can push and pull weights all day long and not get results. It comes down to how you train. Are you going to train like you actually WANT the results? Are you going to push as hard as possible and when you complete your workout, be confident saying that, “I gave 110%”…Like Sagi says…”How bad do you want it?”
The coolest part about this program is that Sagi has designed the BODY BEAST workouts to maximize the results of those efforts. Similar to the concept of muscle confusion that we see with P90X, the BODY BEAST workout schedule is broken up into 3 different “blocks” to keep your muscles guessing and to prevent any plateauing. The result is massive gains!!! Lets now take a look at the BODY BEAST schedules that are available!
With the P90X workout schedule, you saw a few options; the classic routine, the lean routine, and a doubles routine. In BODY BEAST, there are two workout schedules for people with different goals.
Just like the title says, HUGE BEAST! This training schedule is focused purely on mass. One of the primary enemies for someone who is looking solely to gain mass and isnt so much worried about a small amount of added body fat % is going to be intense cardio. The HUGE BEAST workout schedule is only going to have 1 day of cardio per week. They even give you the option of subbing the cardio workout for a Total Body and Abs workout.
(click below to download the HUGE BEAST Worout Schedule in PDF format) 
Not everyone has a body fat percentage that is below 10% when starting a mass gaining program. The LEAN BEAST workout shedule was designed for those who want to shed some body fat as well. If you have a significant amount of weight to lose, then I dont recommend you be doing BODY BEAST at all. You should be doing P90X or Insanity and you need to visit the Nutrition Zone to find out the best way to tackle fat loss!
(click below to download the LEAN BEAST Worout Schedule in PDF format)
The primary goal whether you choose HUGE BEAST or LEAN BEAST still needs to be aimed at health! Getting big is great and muscles are awesome, but it cant come at the cost of your health. And I am going to keep saying that over and over, because what I dont want is my team getting a careless attitude about how to gain mass. It takes just as much care and precision to gain mass the right way, as it does to lose weight the right way.
All of the BODY BEAST workouts are based on the principle of Dynamic Set Training, which Sagi has developed based on a unique combination of old school and new school bodybuilding techniques. Before we get into the individual workouts, I wanted to go through each type of training set that you will see in BODY BEAST. You have probably seen some of these, but you most likely havent mixed them together like Sagi has done here!
Single Sets: 1 exercise only
Super Sets: Any 2 exercise movements done back-to-back without rest
Giant Sets: 3 exercise movements, done back-to-back and all target the same muscle group
Multi-Sets: 3 exercises that dont target similar muscle groups
Force Sets: 5 sets of 5 reps, with 10 seconds of rest between each set
Progressive Sets: A pyramid that goes from high reps to low reps, takes a break, then back up to high reps. Example: 15 reps, 12 reps, 8 reps – 90 second rest – 8 reps, 12 reps, 15 reps.
Combo Sets: Compound exercises, which is any exercise that works more than one muscle group using more than one joint.
Circuit Sets: Moving from one exercise to another without rest
Tempo Sets: Holds a contraction for a given amount of time. Example: 6 seconds of concentric action, then 6 seconds of eccentric action.
The BUILD series is going to focus on synergistic muscle groups. That means muscle that work together like chest and triceps, back and biceps, etc…What these training series allow you to do is get strong and build a solid foundation to work on. Remember what Steve Edwards said when developing P90X2; “You cant fire a canon from a canoe”. These workouts are going to use the best of “old-school bodybuilding” techniques in the most time-efficient way. But also in a way that promotes intensity, a challenge, and brings you innovative ways of doing these old school moves! When the BUILD Series is used before the BULK Series in the next block, this produces an extremely powerful mass-building effect!
BUILD: Chest/Tris
BUILD: Back/Bis
BUILD: Legs
BUILD: Shoulders
These workouts are going to take what you have built with old-school bodybuilding techniques in the BUILD phase and now focus on “new-school” techniques. Some of the new-school techniques are: keeping the muscles under tension for 40 to 70 seconds rather than focusing on reps alone. You will use both slow-twitch and fast-twitch muscles for greater testosterone production. You will get closer to 1 minute rest between sets. And the workouts will only last 30 to 60 minutes to further maximize testosterone production.
BULK: Chest
BULK: Back
BULK: Shoulders
BULK: Arms
BULK: Legs
Now its time to BEAST UP! You are going to see a lot of changes in Block 3 of BODY BEAST. Your nutrition has changed in order to shed fat and cut up. These workouts are going to focus on the same thing, getting you cut. The pace will increase, the training moves will change and you are going to sweat! In this series you are literally going to be able to feel your muscles grow because they have no choice!
BEAST: Abs
BEAST: Cardio
BEAST: Total Body
TEMPO: Chest/Tris
TEMPO: Back/Bis
LUCKY 7
This should give you a better idea of how the BODY BEAST Workout Schedule and calendar are set up! Be sure you bookmark this page for reference in case you lose your Book Of BEAST that has the BODY BEAST workout schedule in it. Also, be sure you print of whichever schedule you are going to go with so that you dont have to keep referencing the guide book.
Select package options on next page:
If this post was helpful, be sure you share with your friends who are doing BODY BEAST as well! I know these types of resources were always helpful for me with P90X!
I'm a college football player only a freshman looking to get on the field more. I did some of body beast last summer had good results with what i did. I'm only 5'7" 172 i need some suggestions for small simple things i can do to get better outside the gym
this summer hitting it much harder but would like a something to condition me for fall camp also any ideas
#thestruggle #anythinggoes
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Heya, quick question. I am currently overweight (~35% body fat), but I am also in training for a half marathon in a couple of months (slow and steady). The problem is, I don't wanna loose all the weight and look awkward just from running. Do you think Body Beast + marathon training would work for me?
@Guy1233 excess body fat is a health risk. You mission should not be whether you look awkward, your mission should be to lose as much fat as possible. @35% bf, I would not recommend Body Beast, but instead I would recommend something like Insanity or P90X which would compliment your running more. Let me know if you have any specific questions on losing the fat, cuz I lost 60lbs myself and have a ton of resources to help!
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Hi, I just finished P90X2. I'm 5'1 and weigh 108. I would like to try out Body Beast but afraid to bulk. Would you recommend this workout for me?
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Hi, my name is Mare... I have just finished P90x2. I'm interested in trying out Body Beast but I'm afraid to bulk up as I am only 5'1 and weigh 108. Would you recommend this workout for me?
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HI. I'm 5'9" 160. Finished 2 cycles of P90x and look and feel great. Ripped now. Abs. Want to attempt to get up to 165 but have fear of looking too bulky. Want to try body beast. Your recommendations on which program would be best for me. 165-170 is my max goal weight. Thanks
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Hi Coach, My name is Shubham Singh. I was 124 Kgs 60 days back. I started my work out on 20th of november. The exercise basically included treadmill and crunches. Now I am able to run for 1 hrs on treadmill and do 1500 abs exercise which includes half crunches and full crunches. I spend 3 hrs in the gym daily and now I weigh 108 Kgs. I am 6.0 feet tall. Now I am planning to go for zipped body. should I start your beast plan or I should first loose some more weight?
@coachtodd I did my BCA (body composition analysis) last week and it showed that my fat percentage is around 35%........can i send some pics of my upper body to give u some idea
@shubhy3338 no need to send pics mate. But at 35% body fat, I dont think that Body Beast is going to be a program that you want to focus on until you get that number down to around 10-15%. P90X would be a much better option as it still build lots of lean muscle mass, but it also includes some incredible cardiovascular training.
@coachtodd Coach from 25th of jan I have started circuitt exercise. The circuit is called "serious circuitt"
http://weighttraining.about.com/od/succeedingwithweights/a/advanced.htm
right now i am doing 3 reps of this circuitt and planning to take it to 6 reps in next 10 days.
Coach: I have followed a simple routine of 500 pushups 100 chins 250 bodyweight squats 150 crunches and some step runs 5 days weekly for 90 days. My cousin who is my age, height, weight did p90x. We followed diet/supplementation exactly. My lean muscle gains were better than his, any thoughts? My workout took me an hour on my rest days I strecthed.
genetics Johnny. Thats the only thing I can think of. I can lose fat super fast while others...it just takes longer. You might be able to genetically gain muscle faster than your cousin.
sure thing John! Just put in your name and email in the form at the top right of this page!
I finished my 90 days of bodybeast lean. dropped 14 lbs and maintained my pizza and cheese burger once a week diet. Yes I know diet diet diet but i finished 90 days and feel great, I also added 45 minutes of elliptical to each workout and worked out 7 days a week. starting another 90 days tomorrow but i will add insanity three days a week for the first two weeks then every day for the remaining 76 days. I hope to complete the 90 days and end up at 180 lbs with some abs HA HA HA that will be the goal abs and yeah a better diet, pizza or cheese burger only once a week.
14lbs is awesome Rick!!! Way to go bud! Keep me posted on your progress man. Hey have you joined RIPPEDCLUB yet bud?
Coach Todd I Have a Question , i ONLY PLAYED 1 MONTH TILL NOW AFTER 4 DAYS I WILL FININSH ONE MONTH SO WHAT YOU RECOMMEND ME TO DO , I WANT TO GAIN MUSCLE SO I THOUGHT THAT I CAN DO BODY BEAST WORKOUT SO I HAVE TO START FROM BLOCK ONE OR BLOCK TWO (I HAVE BEEN PLAYING FOR MONTH)SO PLEASE ANSWER ME BECAUSE I WANT TO KNOW BEFORE I FINISH THIS MONTH
i would start out in phase-1 since you will be doing moves and certain types of sets that you might not have previously incorporated into your workout regimen.
I ordered body beast last saturday, and can't wait for it to get here. I am 5'10" and about 180lbs. I am a bit flabby for my likings, bit I wouldn't mind being the weight now and just muscular, or my even being closer to 200lbs. I would like to become very muscular, but still be healthy. Do you feel these are attainable goals with this program? I'm assuming that I may have to do more than just one round to get where I want to go as well.
Hey Brad! I would say that you are going to want to do something with a little more intensity than body beast to start out if you want to get ripped...THEN focus on getting bigger. But you CAN lose weight with body beast if your nutrition is right! Check out the "nutrition zone" tab up above for my 1900 calorie diet. its a fat shredder plan I used to get ripped! Hope that helps bud!
Hi Coach Todd! I'm getting ready to start Body Beast and I'm so excited! But looking at the schedule I see that often you work a certain muscle group twice in a week, say for example Week 1 Build-Chest/Tris. I'm a female and I have breast implants. I'm not really looking for huge gains in my chest. Do you think that I could substitute the second workout with maybe another round of Legs? I know more men want a better upper body while we women often want a little more focus on the lower. Is this ok to do?
Hi Haley! No worries...your chest muscularity will not show "huge gains". Unless you are juicing (testosterone), it near impossible for women to make those kinds of "gains". You might noticed more muscle tone, but definitely impossible for you to get "bulky". You want to focus on all around fitness and I would not recommend neglecting an entire muscle group.
Hi Coach Todd! I actually just finished Body Beast (bulk) yesterday & will most likely continue with another round of bulk & sub in tempo since I just ordered the DVD on my last week of Body Beast. Today is my first rest day after completing Body Beast, but I would specifically like to know if I need an entire rest week before starting up again. Or should I do specific workouts during my "rest week" so I don't lose any gains? I also just received the Super Suma which is the only supplement I'm using for Beach Body (along w/a weight gainer). Any assistance is greatly appreciated!
Hey Marjorie! I would recommend following one of the schedules exactly as they lay it out. As for a rest week, you might try a few other workouts from a P90X recovery week like yoga-x, core synergistics, etc...you have P90X?
Hey Alonzo! You arent going to lose fat as quickly as you would with a program like P90X or Insanity, but ya...you can absolutely increase muscle and reduce body fat. You just have to modify your nutrition plan to reflect a fat shredding plan similar to that found in "my 1900 calorie diet" under the "nutrition zone" tab at the top of the site here. Let me know if you have any other questions!
Terrific. Thank you for writing that. I will check to this site to see what's new and tell my friends about this site
Hi Karla!!! I would ask what type of workouts that you enjoy the most? Resistance training, cardio, heavy lifting??
hey coach! i have already completed a round of p90x and im only 15. i only weigh 135lbs and i was wondering if this program would help me gain some mass?
Hey Jake. I would love to help bro, but legally, since you are not 18, i can not give you any advice. I cant stop you from browsing my site though... :)
Hi, I am just doing some research on body beast, I am nearly finished round 2 of p90x and was interested in a new challenge. I am 55.9kg and 5ft 4inch, what would you recommend bf% to be for a female beginning body beast?
Hey Daisy! If you are looking to lose some fat with body beast, you can modify the nutrition plan to do so. So really it doesnt matter what bf% you are at. For men though who actually want to bulk I recommend getting down to 10% before hitting a bulking diet. For women, I would say getting down to around 12-14% would be okay.
where can i find your Body Beast Review article? and which program do u recommend more, the Huge Beast or Lean Beast?
Its one of my more recent articles and should be on the home page. And it depends on what your goals is...If you dont want to gain as much fat during your journey, then Lean is a good option. Otherwise stick to Huge Beast and alter your nutrition macros to avoid fat gain.
I just ordered body beast and want to gain muscle mass. I did insanity and p90x/insanity hybrid twice. I lost a lot of weight. Feel good now. Currently at 14% body fat and weight 155. I feel as I am too skinny with not enough muscle definition. My diet was 70-90% where it should be during the program. Is this good enough to start the program? My bf is in the healthy range and I don't mind gaining weight for more bulk.
You can absolutely start Jose! I recommend getting down closer to 10% body fat, but you can modify your bulking diet a bit to help you burn more fat. I am actually extending the BEAST phase of the program from 3 weeks to 6 weeks so that I can cut more fat.
im 130 right now, as of now i would like to get to 145 maybe 150, but leaning more towards 145
Hey Richard! in order to gain muscle mass, especially 15lbs of it - you are going to need to eat a calorie surplus (more calories than you burn each day). One of the aspects of bulking and eating at a surplus is extra fat. You have to expect to gain some fat...its necessary to produce muscle mass, but you can minimize that fat gain by eating CLEAN! Read my Body Beast Review article where I explain an important note about bulking nutrition. Hope that helps man!
Hey Todd, im a skinny guy, i did p90x for a while and when i started i weighed about 106lbs after i did it for a while i now weigh 130lbs, i have muscle definition but im looking to bulk up some more. im 6'0 tall and i weigh 130lbs, i dont want to get huge like some of the people on the body beast but i want to gain a good amount of muscle but stay cut, i dont wanna just bulk up i want to remain cut/shredded. what body beast program do you recomend and what else do you recomend i do to get close to my goal?
Hi Todd :) Thanks so much for getting back with me. I watched the video and it made perfect since. The only thing I'm concerned about is it seems like 1400 - 1600 calories would be a bit low even while trying to cut fat. I don't have that much fat to lose. I've been working out with Beachbody workouts for about four years now and I tend to keep my calories around 1800 - 2200. Eating small meals and snacks every two to three hours. I've lost over forty pounds and have kept it off over three years now. Just need help with the little bit of fat I have left on my stomach. That's really my only problem area. It's frustrating because I've never had children. I will try the lower calorie plan.
Usually most women only need between 1200-1600 while trying to cut fat. You should be just fine. Be sure to check out the nutrition zone tab up above though and check out the links on what to do if you are "hungry" or "full" all the time. It talks about "my 1900 calorie diet", but the same principals apply.
started week 3(lean) with Tapout XT (night) BodyBeast (morning) and elliptical to finish off. I want to shed about 10% BF. I have lost 11 pounds and 2 inches, my downfall:-) I still like to eat so I added the Elliptical so I can eat some pizza:-)
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