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

Beast Athletics Phase 1

default

Week 1

Week 2

Week 3

Week 4

Week 5

Stretching

Sled Sprints

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

SkiErg

Seated Cable Crunch

Hyperextension

Copenhagen Plank

Incline Bench Press (Barbell)

T-Bar Row

Farmer's Walk (Weighted)

Bicep Curl (Machine)

Hang Power Clean

Seated Shoulder Press (Dumbbell)

Ab Wheel

Y Raise

Sprint

Seated Hamstring Curl

Military Press (Barbell)

Chest Press (Machine)

Seated Calf Raise

Romanian Deadlift (Barbell)

Reverse Lunge (Barbell)

Hip Thrust (Barbell)

undefined reviews for Beast Athletics Phase 1