Beast training plan

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!

Muscle Engagement

Front

Back

MuscleSet

Biceps

11.1%

Chest

10.7%

Triceps

10.3%

Upper Back

10.2%

Front Delts

10.1%

Lats

10%

Quadriceps

8.6%

Middle Delts

6.3%

Rear Delts

5.1%

Hamstrings

4.6%

Glutes

4.5%

Calves

3.6%

Forearms

3.1%

Adductors

0.8%

Abs

0.5%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Decline Bench Press (Barbell)

12 reps

Pullover (EZ Bar)

12 reps

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Chest Fly (Machine)

12 reps

Chest Press (Machine)

12 reps

Cable Crossover

12 reps

Leg Curl

12 reps

Leg Press

12 reps

Leg Extension

12 reps

Day 2

Bent Over Row (Barbell)

8 reps

High Row

12 reps

Lat Pulldown

12 reps

Seated Row (Cable)

12 reps

T-Bar Row

12 reps

Straight Arm Pulldown

12 reps

Lunge (Dumbbell)

12 reps

Seated Calf Raise

12 reps

Standing Calf Raise

12 reps

Day 3

Seated Overhead Press (Dumbbell)

12 reps

Lateral Raise (Cable)

12 reps

Rear Delt Row

12 reps

Front Raise

12 reps

Lateral Raise (Dumbbell)

12 reps

Seated Overhead Press (Barbell)

12 reps

Face Pull

12 reps

Day 4

Bicep Curl (Barbell)

12 reps

Skull Crusher

12 reps

Hammer Curl

12 reps

Tricep Rope Push Down (Cable)

12 reps

Preacher Curl (Dumbbell)

12 reps

Incline Curl (Dumbbell)

12 reps

Reverse Wrist Curl (Dumbbell)

12 reps

Reverse Bicep Curl (Dumbbell)

12 reps

RPE 6

Reverse Bicep Curl (EZ Bar)

12 reps

Single Arm Overhead Tricep Extension

12 reps

Squat (Smith Machine)

12 reps

Bulgarian Split Squat (Bodyweight)

12 reps

Day 3

Seated Overhead Press (Dumbbell)

4 Sets

12 Reps

Lateral Raise (Cable)

4 Sets

12 Reps

Rear Delt Row

4 Sets

12 Reps

Front Raise

4 Sets

12 Reps

Lateral Raise (Dumbbell)

4 Sets

12 Reps

Seated Overhead Press (Barbell)

7 Sets

12 Reps

Face Pull

7 Sets

12 Reps

Day 1

Decline Bench Press (Barbell)

4 Sets

12 Reps

Pullover (EZ Bar)

4 Sets

12 Reps

Bench Press (Barbell)

4 Sets

12 Reps

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

Chest Fly (Machine)

4 Sets

12 Reps

Chest Press (Machine)

7 Sets

12 Reps

Cable Crossover

7 Sets

12 Reps

Leg Curl

4 Sets

12 Reps

Leg Press

4 Sets

12 Reps

Leg Extension

7 Sets

12 Reps

Day 2

Bent Over Row (Barbell)

4 Sets

8 Reps

High Row

4 Sets

12 Reps

Lat Pulldown

4 Sets

12 Reps

Seated Row (Cable)

4 Sets

12 Reps

T-Bar Row

7 Sets

12 Reps

Straight Arm Pulldown

7 Sets

12 Reps

Lunge (Dumbbell)

4 Sets

12 Reps

Seated Calf Raise

7 Sets

12 Reps

Standing Calf Raise

4 Sets

12 Reps

Day 4

Bicep Curl (Barbell)

4 Sets

12 Reps

Skull Crusher

4 Sets

12 Reps

Hammer Curl

4 Sets

12 Reps

Tricep Rope Push Down (Cable)

7 Sets

12 Reps

Preacher Curl (Dumbbell)

4 Sets

12 Reps

Incline Curl (Dumbbell)

7 Sets

12 Reps

Reverse Wrist Curl (Dumbbell)

4 Sets

12 Reps

Reverse Bicep Curl (Dumbbell)

1 Set

3 Sets

12 Reps

Reverse Bicep Curl (EZ Bar)

7 Sets

12 Reps

Single Arm Overhead Tricep Extension

4 Sets

12 Reps

Squat (Smith Machine)

4 Sets

12 Reps

Bulgarian Split Squat (Bodyweight)

7 Sets

12 Reps