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Beast training plan

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6 athletes joined

Program Description

This training is fast copy of Fs7 training plan

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Mar 06, 2024 07:43
  • Last Edited
    Jun 18, 2025 09:35

Summary

Unleash your inner beast with this intensive 1-week training plan designed for serious lifters. Comprising four days of targeted workouts, you'll focus on building strength and muscle through a variety of exercises, including the Seated Overhead Press and Decline Bench Press. Each session is crafted to maximize your gains, utilizing a full gym setup to ensure you have everything you need to push your limits. Get ready to transform your physique and elevate your training game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
12 reps
-
2
Pullover (EZ Bar)
4
12 reps
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
High Row
4
12 reps
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
3
12 reps
12 reps
RPE 6
-
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
-
Week 1
1 / 1 Weeks
Day 3
1
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
-
2
Lateral Raise (Cable)
4 Sets
12 Reps
-
3
Rear Delt Row
4 Sets
12 Reps
-
4
Front Raise
4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Seated Overhead Press (Barbell)
7 Sets
12 Reps
-
7
Face Pull
7 Sets
12 Reps
-
Day 1
1
Decline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Pullover (EZ Bar)
4 Sets
12 Reps
-
3A
Bench Press (Barbell)
4 Sets
12 Reps
-
3B
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3C
Chest Fly (Machine)
4 Sets
12 Reps
-
3D
Chest Press (Machine)
7 Sets
12 Reps
-
3E
Cable Crossover
7 Sets
12 Reps
-
4
Leg Curl
4 Sets
12 Reps
-
5
Leg Press
4 Sets
12 Reps
-
6
Leg Extension
7 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
-
2
High Row
4 Sets
12 Reps
-
3A
Lat Pulldown
4 Sets
12 Reps
-
3B
Seated Row (Cable)
4 Sets
12 Reps
-
3C
T-Bar Row
7 Sets
12 Reps
-
3D
Straight Arm Pulldown
7 Sets
12 Reps
-
4
Lunge (Dumbbell)
4 Sets
12 Reps
-
5
Seated Calf Raise
7 Sets
12 Reps
-
6
Standing Calf Raise
4 Sets
12 Reps
-
Day 4
1A
Bicep Curl (Barbell)
4 Sets
12 Reps
-
1B
Skull Crusher
4 Sets
12 Reps
-
1C
Hammer Curl
4 Sets
12 Reps
-
1D
Tricep Rope Push Down (Cable)
7 Sets
12 Reps
-
1E
Preacher Curl (Dumbbell)
4 Sets
12 Reps
-
1F
Incline Curl (Dumbbell)
7 Sets
12 Reps
-
1G
Reverse Wrist Curl (Dumbbell)
4 Sets
12 Reps
-
1H
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
-
1I
Reverse Bicep Curl (EZ Bar)
7 Sets
12 Reps
-
1J
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
-
2
Squat (Smith Machine)
4 Sets
12 Reps
-
3
Bulgarian Split Squat (Bodyweight)
7 Sets
12 Reps
-