Beast Month

by Mariano N.

Program Description

Science basesd workout to grow muscle for aesthetics. To be suplemented with proper nutrition.

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
May 27, 2025 08:11
Last Edited
May 27, 2025 08:17

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

5 reps

RPE 9

2

Pull-Up (Weighted)

3

6 reps

RPE 9

3

Incline Bench Press (Dumbbell)

3

10 reps

RPE 9

4

Seated Row (Cable)

3

10 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

15 reps

RPE 8

6

Face Pull

3

12 reps

RPE 9

Day 1

1

Bench Press (Barbell)

4

5 reps

RPE 9

2

Pull-Up (Weighted)

3

6 reps

RPE 9

3

Incline Bench Press (Dumbbell)

3

10 reps

RPE 9

4

Seated Row (Cable)

3

10 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

15 reps

RPE 8

6

Face Pull

3

12 reps

RPE 9

Day 1

1

Bench Press (Barbell)

4

5 reps

RPE 9

2

Pull-Up (Weighted)

3

6 reps

RPE 9

3

Incline Bench Press (Dumbbell)

3

10 reps

RPE 9

4

Seated Row (Cable)

3

10 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

15 reps

RPE 8

6

Face Pull

3

12 reps

RPE 9

Day 1

1

Bench Press (Barbell)

4

5 reps

RPE 9

2

Pull-Up (Weighted)

3

6 reps

RPE 9

3

Incline Bench Press (Dumbbell)

3

10 reps

RPE 9

4

Seated Row (Cable)

3

10 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

15 reps

RPE 8

6

Face Pull

3

12 reps

RPE 9

Day 2

1

Squat (Barbell)

4

6 reps

RPE 9

2

Romanian Deadlift (Barbell)

3

8 reps

RPE 9

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

RPE 8

4

Leg Curl

3

12 reps

RPE 9

5

Calf Raise (Machine)

4

15 reps

RPE 8

Day 2

1

Squat (Barbell)

4

6 reps

RPE 9

2

Romanian Deadlift (Barbell)

3

8 reps

RPE 9

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

RPE 8

4

Leg Curl

3

12 reps

RPE 9

5

Calf Raise (Machine)

4

15 reps

RPE 8

Day 2

1

Squat (Barbell)

4

6 reps

RPE 9

2

Romanian Deadlift (Barbell)

3

8 reps

RPE 9

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

RPE 8

4

Leg Curl

3

12 reps

RPE 9

5

Calf Raise (Machine)

4

15 reps

RPE 8

Day 2

1

Squat (Barbell)

4

6 reps

RPE 9

2

Romanian Deadlift (Barbell)

3

8 reps

RPE 9

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

RPE 8

4

Leg Curl

3

12 reps

RPE 9

5

Calf Raise (Machine)

4

15 reps

RPE 8

Day 3

1

Deadlift (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Dumbbell)

3

8 reps

RPE 9

3

Lat Pulldown

3

10 reps

RPE 9

4

Dip (Weighted)

3

10 reps

RPE 9

5

Plank (Weighted)

3

30 reps

RPE 9

Day 3

1

Deadlift (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Dumbbell)

3

8 reps

RPE 9

3

Lat Pulldown

3

10 reps

RPE 9

4

Dip (Weighted)

3

10 reps

RPE 9

5

Plank (Weighted)

3

30 reps

RPE 9

Day 3

1

Deadlift (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Dumbbell)

3

8 reps

RPE 9

3

Lat Pulldown

3

10 reps

RPE 9

4

Dip (Weighted)

3

10 reps

RPE 9

5

Plank (Weighted)

3

30 reps

RPE 9

Day 3

1

Deadlift (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Dumbbell)

3

8 reps

RPE 9

3

Lat Pulldown

3

10 reps

RPE 9

4

Dip (Weighted)

3

10 reps

RPE 9

5

Plank (Weighted)

3

30 reps

RPE 9

Day 1

1

Bench Press (Barbell)

4 Sets

5 Reps

@9

2

Pull-Up (Weighted)

3 Sets

6 Reps

@9

3

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

@9

4

Seated Row (Cable)

3 Sets

10 Reps

@8

5

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@8

6

Face Pull

3 Sets

12 Reps

@9

Day 2

1

Squat (Barbell)

4 Sets

6 Reps

@9

2

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@9

3

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

@8

4

Leg Curl

3 Sets

12 Reps

@9

5

Calf Raise (Machine)

4 Sets

15 Reps

@8

Day 3

1

Deadlift (Barbell)

3 Sets

5 Reps

@9

2

Overhead Press (Dumbbell)

3 Sets

8 Reps

@9

3

Lat Pulldown

3 Sets

10 Reps

@9

4

Dip (Weighted)

3 Sets

10 Reps

@9

5

Plank (Weighted)

3 Sets

30 Reps

@9