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BODY BEAST Workout Schedule

“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!

 

What are my options? – BODY BEAST Workout Schedule

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.

 

BODY BEAST Workout Schedule #1 – HUGE BEAST

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)

 

BEAST Workout Schedule #2 – LEAN BEAST

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.

 

BODY BEAST Workout Principle: Dynamic Set Training

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 Workout Blocks – BODY BEAST Workout Schedule

 

BLOCK 1 – BUILD Series

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

  • Focused on the muscles of your chest and triceps, a combination of Super, Giant, and Single Sets will create strength and definition. Time: 48:53

BUILD: Back/Bis

  • Create that “V” shape with bigger lats, traps, rhomboids, and biceps. You are going to see lots of pulling and curling! Time: 50:05

BUILD: Legs

  • Focused on building powerful quads, hamstrings, calves, and glutes. Time: 38:19

BUILD: Shoulders

  • Focused on creating the perfect diamond shaped deltoids. Time: 38:19

 

Block 2 – BULK Series

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

  • Uses Super Sets, Force Sets, Progressive Sets, Combo Sets, and Multi-Sets with an increase in resistance to help bulk you pecs. The pec is a fan shaped muscle and with different angle and exercises, you will be able to hit all the different fibers in that fan shape. The addition of Progressive sets is going to focus on muscular hypertrophy. Time: 30:07

BULK: Back

  • Uses Super Sets and Force Sets with an increase in resistance to create a massive back. The addition of Force Sets creates a focus on hypertrophy. Time: 29:05

BULK: Shoulders

  • Super Sets and Progressive Sets that focus on the posterior delt (the back of the shoulder), creates a more 3D appearance. Added weight and lower reps pronounce the hypertrophy effect. Time: 35:20

BULK: Arms

  • Focused training with Progressive Set, Force Sets and Super Sets to create huge biceps and triceps. Time 35:37

BULK: Legs

  • Progressive Sets, Force Sets, and Super Sets will help you build massive quads, hams, and calves. Time 41:14

 

Block 3 – BEAST Series

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

  • We all know that abs arent just for washing your laundry. A strong core is essential for lifting heavier weights safely and helps to improve your posture. Time: 10:32

BEAST: Cardio

  • This is a performance oriented cardio workout that will not only help you cut, but it will also increase your ability to get bigger! Time: 30:10

BEAST: Total Body

  • A circuit routine for you entire body. This workout is great to use as a makeup when you…miss a workout (gasp!) Time: 38:36

 

Optional Workouts

TEMPO: Chest/Tris

  • Uses Tempo Sets to promote hypertrophy where you can feel your muscles grow. Time: 52:24

TEMPO: Back/Bis

  • Same as above, just a different muscle group. Time: 48:25

LUCKY 7

  • Seven exercises, seven pyramids, seven time more gains! Similar to Total Body, this workout can be done anytime the schedule calls for a full body workout, or to make up for a missed workout. Time: 22:38

 

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:

body beast review

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!

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119 comments
JasonSolberg
JasonSolberg

I am 41 have 24% bodyfat. I'm active and strong but I want to go to the next level. I also enjoy obstacle runs like Tough MUdder and Spartan Race. Would Body Beast help in any way getting prepared for those?

coryg3232
coryg3232

@coachtodd .  I am planning on starting Body Beast next week.  I'm coming off P90X and about 3 months of lifting and running on my own.  I've dropped about 30lbs since January and am down to about 15% body fat.  I am still carrying some lower mid section body fat.  It's reeeaaalllllyyyy hard to get rid of at 35 years old I'm finding.  When I was 25 I could shed fat no problem whenever I wanted.  I really want to get rid of the last of this spare tire and put on muscle mass everywhere else.  Will body beast work for this you think?  Or should I do one more round of P90X and then do body beast.  I've heard different opinions on this.  thanks!!

JimmyKryzak
JimmyKryzak

Todd, I just ran across your site while looking for a Body Beast training schedule. I don't need help with the program or fitness but just wanted to compliment you on the site. It looks to be well run and organized with you getting back to people quickly. Don't worry not trying to sell anything , just wanted to say great job here.

MaidPerfect
MaidPerfect

@coachtodd im about to start tonight ive just completed t25 i really want to tone up im using a friends old copy so any advice would be great ive started to understand eating clean a bit more however im getting much better at eating good foods so hoping it will start to show more with my workouts , your before and after are amazing :)

MaidPerfect
MaidPerfect

in block 2 on lean do u just do the same workout for 6 weeks?

mdesign
mdesign

I don't understand the schedule, it looks like a bunch of the weeks they are having you do the same workout back to back on day 7 and again on day 1. Is that correct? 

Graziano
Graziano

I've been contemplating whether I should try this routine or not.  I am a true ectomorph.  I'm, 34 yo, 6' tall and about 153 lbs.  I've made "massive" gains for me when I realized I was finally able to gain weight when I hit 30 yo.  Since then, I've been doing calisthenic exercises (1050 sit ups, 50 push ups, 35 consecutive pull ups, 35 consecutive chin ups, 10 min squat routine/3x a week).  Only 3 years ago, I was struggling to break 120 lbs.  Well, I think I've hit my max doing calisthenic exercises as I'm not making anymore real gains in weight or size at the speed I want to.  So, I purchased the Bowflex Selecttech 1090 thinking that this was the next logical step for me.  Only problem is that I have no idea what to do with them!  Which is where Body Beast comes in.  

After doing a lot of research, I've read that the best way to gain weight is by exercising only 3x a week as anything more would just burn off any gains I would make.  As a result, I think Body Beast may be counter productive for me if I did it 6x a week.  Is it possible to modify this to be effective as a 3x a week program for a true ectomorph like me?  If so, how would I go about putting together the routine?  Or should I try the the program as designed?  Anyone have any thoughts?  Thanks folks!

Jrees
Jrees

I am looking for a change. I am 6' 178lbs and have been doing some combo of P90X, Insanity, biking or running for past few years now. I went from 208 to 162 with insanity then up to my current 180ish with a 6 day a week routine. I am looking for more size from my efforts and will have less time to workout soon. ( I spend 1 hr + on the p90x weight routines). I'm 40 and just can't do more than 3 to 4 p90x routines Ina week because of overlapping muscle groups. Is body beast right for me?

Moviemaniaxx
Moviemaniaxx

Hi...41 female, 5'10", 144 lbs, bf 17%. I want to try this but am running a half marathon in 2.5 months. I'm not new to running but wondering if the two goals can be undertaken at one time. In the next 2 on this my weekly mileage will be high....running 3*week with Lon runs in excess of 22 km. can I do both?

NewGuySteve
NewGuySteve

Thanks for following up.  Maintenance is ~2400 calories per day.

NewGuySteve
NewGuySteve

My body fat is ~14%, I am in decent shape.  Finished P90X and play hoops 1 day a week and walk 18 holes of golf 1-2 days a week with my bag on my back.  Is BodyBeast right for me?  Looking to put on some muscle but as most of us, I could afford to lose a few lbs around the midsection.  Thoughts?


greatdayner
greatdayner

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

Guy1233
Guy1233

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?

Mare76
Mare76

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?

Mare76
Mare76

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?

DRPATETE
DRPATETE

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

shubhy3338
shubhy3338

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
coachtodd

@JasonSolberg I dont thnk so Jason - I would say something more in the High Intensity Interval Training workout world would better prepare you (Insanity, Asylum, T25, P90X). Something with more cardio.

booboy189
booboy189

@coryg3232 @coachtodd


I am planing on starting Body beast next week, but I do morning workouts and wanted to help setting up the best way to get all my meals in. I get to the gym at 5am, and dont eat before i go now. 

coachtodd
coachtodd

@coryg3232 Body Beast can absolutely work man! I just would not recommend following the Body Beast nutrition plan if you are looking to cut that last bit of fat. I would recommend sticking to a fat shredder plan, like "my 1900 calorie diet" >> http://rippedclub.net/nutrition/my-1900-calorie-diet/ 

Are you using anything to track your nutrition?

coachtodd
coachtodd

@MaidPerfect @coachtodd You are going to LOVE body beast! I wish more women would go for it cuz they would seriously fall in love with the result that lifting weights would give them! With that said, I would need to know what your primary goals concerning fat loss...Are you looking to lose a little more fat and tone or have you reached your desired fat loss so far?

...and thanks :)

PS: how did you like T25?

coachtodd
coachtodd

@mdesign  once you complete day-7 of week-1, you move to day-1 of week-2. Make sense? :)

coachtodd
coachtodd

@Graziano I would follow the program exactly as its designed! Sagi Kalev knows what he's doin! :) The program is only 5x per week though, not 6. And when you get into the BULK phase the workouts are not longer than 35 minutes! I have seen AWESOME gains with it!

coachtodd
coachtodd

@Jrees body beast will definitely have more focus on specific muscle groups and be better at targeting them! And plus, if its size you are looking for, then Body Beast is perfect! I am doing a Body Beast hybrid right now and I am seeing awesome gains!

coachtodd
coachtodd

@Moviemaniaxx this would not be my area of expertise, but this body beast seems like it would conflict with your current training goals...

coachtodd
coachtodd

@NewGuySteve you could make some decent gains and lose fat with a small calorie deficit at a 40/40/20 macronutrient ratio. Have you calculated your calorie intake for maintenance yet?

coachtodd
coachtodd

@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!

coachtodd
coachtodd

@Mare76 this workout is specifically design to gain mass and bulk...If you are female, then thats a different story. this workout will get you very very toned, not bulky.

coachtodd
coachtodd

@DRPATETE Body Beast is the PERFECT program for mass. Its designed for exactly that whereas something like P90X is for all around fitness. Not saying you cant gain mass with P90X, but Body Beast would be the better choice. Have you ever done a bulking routine before bud?

coachtodd
coachtodd

Sometimes I drink a serving of whey protein 30 minutes BEFORE my workouts for the BCAA's. If you workout THAT early, then you just want something light. You dont want a full meal in your belly while you are working out because your body will draw blood to your organs to help digest and process the food. You want maximum bloodflow to the muscles!

coryg3232
coryg3232

@booboy189

I just started on monday. Had a couple tattoo sessions to sit for so had to wait a month to start it. Its amazing how much stength you can lose in just a month. My legs are wasted from the build/legs workout. Booboy, I work out after work around 5. Todd can answer better probably but these workouts are fairly intense. I'd worry about loss of energy doing these on an empty stomach. But everyones different I guess.

coryg3232
coryg3232

@coachtodd I use my fitness pal. I'm 6'2" and fluctuate between 195 and 198 right now. I have a pretty lean build so putting on muscle mass has never been easy for me. All I do for supplements right now is a preworkout drink, creatine and protein post workout and I take fish oil pills once a day. I eat about 2000 calories a day. Recently I've upped my carb intake a little because I seemed to be in a rut with the fat burning. I will check out your diet plan for sure. Any other tips would be appreciated. Thanks for getting right back to me.

MaidPerfect
MaidPerfect

@coachtodd @MaidPerfect  t25 was great so fast and good results ive done insanity too, ive just always took longer then others to loose weight and tone up ....i really dont know why , maybe because ive always been over weight that its taking longer who knows?? i just really want to see results in the respect of a toned body and weights are a good way to go so ive heard so any tips you may have will be fab, :)

 

mdesign
mdesign

@coachtodd @mdesign Ahh that makes more sense, thanks for the quick response, and your website is really great :)

Graziano
Graziano

@coachtodd Thanks for replying to my message!  I'm a little confused about the routine.  In the beast schedules above, it shows 6 days on and 1 day off for each week during each block.  Where do you see 5x a week?  Am I reading it wrong?

shubhy3338
shubhy3338

 @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

coachtodd
coachtodd

@coryg3232 cool man! ya let me know if you have any questions on my 1900 cal diet. I thought I would toss this out there cuz based on everything you have told me so far, getting you plugged into our next online challenge group sounds like a PERFECT fit for you and your goals. Does that sound like something you want more info on?

coachtodd
coachtodd

@MaidPerfect @coachtodd cool! Shoot me an email to: coachtodd@rippedclub.net asking for details and we can talk there :) you on facebook?

MaidPerfect
MaidPerfect

@coachtodd @MaidPerfect yeah that would be great thank you i do like a challenge it really keeps me focused thank you for all your help , 

regards 

sarah donovan 

sarahdonovan01@live.co.uk :)

coachtodd
coachtodd

@MaidPerfect @coachtodd awesome!!! When you get a chance, be sure you go through the links I have compiled within the "nutrition zone" tab here on my site. That will give you a great foundational understanding of how to get the BEST results possible!

And also, we are starting a 30 day online challenge starting on Dec. 2nd. That sound like something you would want more info on?

coachtodd
coachtodd

@Graziano @coachtodd holy cow! I am an idiot, lol. I had just responded to a question about Focus T25 before I responded to yours. T25 is 5 days a week and I totally just blended the thoughts together. You are right, Body Beast is 6 days on, 1 day off.

coachtodd
coachtodd

 @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.

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