Body Beast
Beast Up
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| Superset | |||
| 2A | Incline Chest Fly (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 2B | Incline Bench Press (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| Superset | |||
| 3A | Bench Press (Close Grip) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 3B | One Arm Bent Over Row | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 3C | Decline Push Up | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 4 | Skull Crusher (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| 5 | Tricep Kickback | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| 6 | Diamond Push Up | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 7 | Tricep Dip (Bodyweight) | 1 | 1 min |
| 8 | In And Outs | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| Superset | |||
| 2A | Lunge (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 2B | Step-Up To Reverse Lunge | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 3A | Parallel Squat (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 3B | Bulgarian Split Squat (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 3C | Straight Leg Deadlift (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 4A | Single Leg Calf Raise (Weighted) | 2 | 0.5 min |
| 4B | Seated Calf Raise | 2 | 0.5 min |
| 4C | In And Outs | 2 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| Superset | |||
| 2A | Pullover (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| 2B | Pull-Up (Bodyweight) | 3 | 10 reps |
| Superset | |||
| 3A | Reverse Grip Bent Over Row (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 3B | One Arm Bent Over Row | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 3C | Rear Delt Fly (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 4 | Chin-Up (Assisted) | 3 | 0.5 min |
| 5 | Bicep Curl (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| 6 | 1, 1, 2 Hammer Curl | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 7 | Bicep Curl (EZ Bar) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| 8 | Airplane Cobra | 2 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| Superset | |||
| 2A | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 2B | Upright Row (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| Superset | |||
| 3A | Underhand Press (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 3B | One Arm Bent Over Row | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 3C | Rear Delt Fly (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 4A | Shrug (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| 4B | Chest Supported Scapular Shrug (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 5 | Sagi Six Way | 1 | 12 reps |
| 1 | 8 reps | ||
| 6 | Tuck & Roll | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Bodyweight) | 2 | 15 reps |
| 1B | Push Up | 2 | 15 reps |
| 1C | Squat (Bodyweight) | 2 | 15 reps |
| 1D | Abs Crunch (Bodyweight) | 2 | 15 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 2 | 15 reps |
| 2B | Bent Over Row (Dumbbell) | 2 | 15 reps |
| 2C | Reverse Lunge (Dumbbell) | 2 | 15 reps |
| 2D | Plank Twist | 2 | 15 reps |
| Superset | |||
| 3A | 1, 1, 2 Military Press (Dumbbell) | 2 | 15 reps |
| 3B | Post Delt Raise (Dumbbell) | 2 | 15 reps |
| 3C | Stiff Leg Deadlift (Dumbbell) | 2 | 15 reps |
| 3D | Russian Twist (Dumbbell) | 2 | 15 reps |
| Superset | |||
| 4A | Bicep Curl Up Hammer Down (Dumbbell) | 2 | 15 reps |
| 4B | Tricep Kickback | 2 | 15 reps |
| 4C | Standing Calf Raise | 2 | 15 reps |
| 4D | Dynamic Side Plank | 2 | 15 reps |
| 5 | Abs Crunch (Bodyweight) | 1 | 20 reps |
| 6 | Russian Twist (Dumbbell) | 1 | 20 reps |
| 7 | Hip Up | 1 | 20 reps |
| 8 | Knee Tuck | 1 | 20 reps |
| 9 | Cobra | 1 | 10 reps |
| 10 | Plank Spiderman Crunch | 1 | 10 reps |
| 11 | Plank Twist | 1 | 10 reps |
| 12 | Rotating Plank | 1 | 10 reps |
| 13 | Windshield Wipers | 1 | 20 reps |
| 14 | Beast Abs | 3 | 0.5 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Body Beast is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Body Beast is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Body Beast is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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