Beast training plan
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Bench Press (Barbell) | 4 | 12 reps |
| 2 | Pullover (EZ Bar) | 4 | 12 reps |
| Superset | |||
| 3A | Bench Press (Barbell) | 4 | 12 reps |
| 3B | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 3C | Chest Fly (Machine) | 4 | 12 reps |
| 3D | Chest Press (Machine) | 7 | 12 reps |
| 3E | Cable Crossover | 7 | 12 reps |
| 4 | Leg Curl | 4 | 12 reps |
| 5 | Leg Press | 4 | 12 reps |
| 6 | Leg Extension | 7 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 8 reps |
| 2 | High Row | 4 | 12 reps |
| Superset | |||
| 3A | Lat Pulldown | 4 | 12 reps |
| 3B | Seated Row (Cable) | 4 | 12 reps |
| 3C | T-Bar Row | 7 | 12 reps |
| 3D | Straight Arm Pulldown | 7 | 12 reps |
| 4 | Lunge (Dumbbell) | 4 | 12 reps |
| 5 | Seated Calf Raise | 7 | 12 reps |
| 6 | Standing Calf Raise | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 4 | 12 reps |
| 2 | Lateral Raise (Cable) | 4 | 12 reps |
| 3 | Rear Delt Row | 4 | 12 reps |
| 4 | Front Raise | 4 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 12 reps |
| 6 | Seated Overhead Press (Barbell) | 7 | 12 reps |
| 7 | Face Pull | 7 | 12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Barbell) | 4 | 12 reps | — |
| 1B | Skull Crusher | 4 | 12 reps | — |
| 1C | Hammer Curl | 4 | 12 reps | — |
| 1D | Tricep Rope Push Down (Cable) | 7 | 12 reps | — |
| 1E | Preacher Curl (Dumbbell) | 4 | 12 reps | — |
| 1F | Incline Curl (Dumbbell) | 7 | 12 reps | — |
| 1G | Reverse Wrist Curl (Dumbbell) | 4 | 12 reps | — |
| 1H | Reverse Bicep Curl (Dumbbell) | 1 | 12 reps | @6 |
| 3 | 12 reps | — | ||
| 1I | Reverse Bicep Curl (EZ Bar) | 7 | 12 reps | — |
| 1J | Single Arm Overhead Tricep Extension | 4 | 12 reps | — |
| 2 | Squat (Smith Machine) | 4 | 12 reps | — |
| 3 | Bulgarian Split Squat (Bodyweight) | 7 | 12 reps | — |
Common questions
Yes, Beast training plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full 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 80 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.
Beast training plan is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Beast training plan 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.
Get started
