Beast training plan

by

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
May 08, 2024 02:19

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WEEK 1

Day 1

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

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

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

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

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