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Beast Athletics Phase 1

by Orzumanbek Nurmukhamedov
1 athletes joined

Program Description

Phase 1 focuses on building a robust physical foundation for the upcoming training blocks. The primary goal is to increase general strength and targeted hypertrophy while developing movement quality and work capacity, without excessive neural or metabolic fatigue. Submaximal power work is used to maintain explosiveness, while volume-driven strength training addresses individual weaknesses (hips, core, calves, arms) and improves structural resilience. This phase prepares the nervous system, muscles, and connective tissues to tolerate higher intensities and speed demands in the subsequent phases. Weekly Overview Day 1: Upper Power + Strength Day 2: Lower Strength (Squat) Day 3: Conditioning + Core Day 4: Lower Strength (Hinge) Day 5: Upper Push + Hypertrophy Day 6: Recovery (optional Low-Impact Cardio) Day 7: Sprint

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 17, 2025 10:21
  • Last Edited
    Dec 20, 2025 05:17
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.5%
Quadriceps
9.8%
Hamstrings
9.3%
Upper Back
8.9%
Front Delts
6.6%
Biceps
6.4%
Abs
6.1%
Triceps
6.1%
Lats
5.6%
Lower Back
4.6%
Other
4.2%
Middle Delts
4%
Calves
3.6%
Chest
3.2%
Adductors
2.6%
Forearms
2.3%
Cardio
2.1%
Olympic
1.9%
Rear Delts
1.8%
Full-Body
0.3%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 7
2A
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 7
RPE 8
3A
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5A
Chin-Up (Bodyweight)
3
8 reps
RPE 7.5
6
Ab Wheel
3
12-15 reps
RPE 8
7
Y Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 7
2A
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 7
RPE 8
3A
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5A
Chin-Up (Bodyweight)
3
8 reps
RPE 7.5
6
Ab Wheel
3
12-15 reps
RPE 8
7
Y Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 7
2A
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 7
RPE 8
3A
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5A
Chin-Up (Bodyweight)
3
8 reps
RPE 7.5
6
Ab Wheel
3
12-15 reps
RPE 8
7
Y Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 7
2A
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 7
RPE 8
3A
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5A
Chin-Up (Bodyweight)
3
8 reps
RPE 7.5
6
Ab Wheel
3
12-15 reps
RPE 8
7
Y Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
2
3 reps
RPE 7
2A
Bench Press (Barbell)
2
8 reps
RPE 7
3A
Chest Supported Row (Dumbbell)
2
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Ab Wheel
3
12-15 reps
RPE 8
6
Y Raise
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Sprints
1
8 reps
RPE 8
2A
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7.5
RPE 8
3A
Vertical Jump
4
3-5 reps
RPE 7.5
4
Lying Leg Curl
3
8 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
6A
Calf Raise (Machine)
4
15 reps
RPE 7.5
7A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Sprints
1
8 reps
RPE 8
2A
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7.5
RPE 8
3A
Vertical Jump
4
3-5 reps
RPE 7.5
4
Lying Leg Curl
3
8 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
6A
Calf Raise (Machine)
4
15 reps
RPE 7.5
7A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Sprints
1
8 reps
RPE 8
2A
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7.5
RPE 8
3A
Vertical Jump
4
3-5 reps
RPE 7.5
4
Lying Leg Curl
3
8 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
6A
Calf Raise (Machine)
4
15 reps
RPE 7.5
7A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Sprints
1
8 reps
RPE 8
2A
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7.5
RPE 8
3A
Vertical Jump
4
3-5 reps
RPE 7.5
4
Lying Leg Curl
3
8 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
6A
Calf Raise (Machine)
4
15 reps
RPE 7.5
7A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
30 mins
-
2
Seated Cable Crunch
4
15 reps
RPE 7
3
Hyperextension
3
12 reps
RPE 7
4
Copenhagen Plank
3
0.5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
6
4 mins
RPE 8
2
Seated Cable Crunch
4
15 reps
RPE 7
3
Hyperextension
3
12 reps
RPE 7
4
Copenhagen Plank
3
0.5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
6
4 mins
RPE 8
2
Seated Cable Crunch
4
15 reps
RPE 7
3
Hyperextension
3
12 reps
RPE 7
4
Copenhagen Plank
3
0.5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
6
4 mins
RPE 8
2
Seated Cable Crunch
4
15 reps
RPE 7
3
Hyperextension
3
12 reps
RPE 7
4
Copenhagen Plank
3
0.5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
6
4 mins
RPE 8
2
Seated Cable Crunch
4
15 reps
RPE 7
3
Hyperextension
3
12 reps
RPE 7
4
Copenhagen Plank
3
0.5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
6 reps
RPE 7.5
2A
Squat (Barbell)
1
1
5 reps
5 reps
RPE 7.5
RPE 8
3
Lying Leg Curl
2
8 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5A
Calf Raise (Machine)
3
15 reps
RPE 7.5
6A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Broad Jump
3
4 reps
RPE 7
2A
Deadlift (Barbell)
1
2
1
4 reps
4 reps
4 reps
77%
80%
82.5%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Reverse Lunge (Barbell)
3
6 reps
RPE 8.5
5
Hip Thrust (Barbell)
2
8 reps
RPE 7
6
Seated Hamstring Curl
3
10 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Broad Jump
3
4 reps
RPE 7
2A
Deadlift (Barbell)
1
2
1
4 reps
4 reps
4 reps
77%
80%
82.5%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Reverse Lunge (Barbell)
3
6 reps
RPE 8.5
5
Hip Thrust (Barbell)
2
8 reps
RPE 7
6
Seated Hamstring Curl
3
10 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Broad Jump
3
4 reps
RPE 7
2A
Deadlift (Barbell)
1
2
1
4 reps
4 reps
4 reps
77%
80%
82.5%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Reverse Lunge (Barbell)
3
6 reps
RPE 8.5
5
Hip Thrust (Barbell)
2
8 reps
RPE 7
6
Seated Hamstring Curl
3
10 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Broad Jump
3
4 reps
RPE 7
2A
Deadlift (Barbell)
1
2
1
4 reps
4 reps
4 reps
77%
80%
82.5%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Reverse Lunge (Barbell)
3
6 reps
RPE 8.5
5
Hip Thrust (Barbell)
2
8 reps
RPE 7
6
Seated Hamstring Curl
3
10 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
5 reps
RPE 7.5
2A
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
T-Bar Row
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
6A
Bayesian Curl
3
10 reps
RPE 7
7A
Lateral Raise (Cable)
3
10 reps
RPE 7
8
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
5 reps
RPE 7.5
2A
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
T-Bar Row
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
6A
Bayesian Curl
3
10 reps
RPE 7
7A
Lateral Raise (Cable)
3
10 reps
RPE 7
8
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
5 reps
RPE 7.5
2A
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
T-Bar Row
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
6A
Bayesian Curl
3
10 reps
RPE 7
7A
Lateral Raise (Cable)
3
10 reps
RPE 7
8
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
5 reps
RPE 7.5
2A
Chin-Up (Weighted)
4
6 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
T-Bar Row
4
8 reps
RPE 7.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
6A
Bayesian Curl
3
10 reps
RPE 7
7A
Lateral Raise (Cable)
3
10 reps
RPE 7
8
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Broad Jump
3
4 reps
RPE 7
2A
Deadlift (Barbell)
3
6 reps
60%
3
Seated Hamstring Curl
2
10 reps
RPE 7.5
4
Military Press (Barbell)
3
6 reps
RPE 7
5
T-Bar Row
3
8 reps
RPE 6.5
6
Chest Press (Machine)
3
8 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Seated Calf Raise
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
4 reps
2 reps
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
4 reps
2 reps
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
4 reps
2 reps
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
4 reps
2 reps
RPE 8
RPE 8
Week 1
1 / 5 Weeks
Day 6
1
Stretching
1 Set
15 mins
@6
Day 2
1
Sled Sprints
1 Set
8 Reps
@8
2A
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7.5
@8
3A
Vertical Jump
4 Sets
3-5 Reps
@7.5
4
Lying Leg Curl
3 Sets
8 Reps
@7.5
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
6A
Calf Raise (Machine)
4 Sets
15 Reps
@7.5
7A
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
Day 3
1
SkiErg
6 Sets
4 mins
@8
2
Seated Cable Crunch
4 Sets
15 Reps
@7
3
Hyperextension
3 Sets
12 Reps
@7
4
Copenhagen Plank
3 Sets
0.5 mins
@6.5
Day 5
1A
Push Press (Barbell)
4 Sets
5 Reps
@7.5
2A
Chin-Up (Weighted)
4 Sets
6 Reps
@8
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
4
T-Bar Row
4 Sets
8 Reps
@7.5
5
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@8
6A
Bayesian Curl
3 Sets
10 Reps
@7
7A
Lateral Raise (Cable)
3 Sets
10 Reps
@7
8
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 4
1A
Broad Jump
3 Sets
4 Reps
@7
2A
Deadlift (Barbell)
1 Set
2 Sets
1 Set
4 Reps
4 Reps
4 Reps
77%
80%
82.5%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Reverse Lunge (Barbell)
3 Sets
6 Reps
@8.5
5
Hip Thrust (Barbell)
2 Sets
8 Reps
@7
6
Seated Hamstring Curl
3 Sets
10 Reps
@7.5
7
Seated Calf Raise
3 Sets
15 Reps
@7
Day 1
1
Hang Power Clean
5 Sets
3 Reps
@7
2A
Bench Press (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@7
@8
3A
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
5A
Chin-Up (Bodyweight)
3 Sets
8 Reps
@7.5
6
Ab Wheel
3 Sets
12-15 Reps
@8
7
Y Raise
3 Sets
12-15 Reps
@7
Day 7
1
Sprint
1 Set
2 Sets
4 Reps
2 Reps
@8
@8