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WORKS HEET BEAS T: TOTAL BODY Date / WeekWarm-UpCircuit Set15 Reps15 RepsPull-UpRRPush-UpRRSquatWWCrunchRRCircuit Set15 Reps15 RepsIncline PressWWBent-Over RowWWReverse Alternating LungeWWPlank Twist-TwistRRCircuit Set15 Reps15 Reps1,1,2 Military PressWWPost Delt RaiseRT: WRT: WLT: WLT: WStiff Leg DeadliftWWRussian TwistRRCircuit Set15 Reps15 RepsBicep Curl-Up-Hammer DownWWTricep Extension-KickbackRT: WRT: WLT: WLT: WCalf Raise-Weight at ShoulderWWSide Forearm PlankRT: RRT: RLT: RLT: RCool-DownEquipment Bench (or Stability Ball) Chin-Up Bar (or Bands With Door Attachment) Chin-Up Max * (and Sturdy Chair) Weights*OptionalR reps W weight RT right LT left Sec time C completed Worksheet and Pen Water and TowelWeight Suggestions:30 lbs., 40 lbs., 50 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights. 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUIL D: BACK/B IS Date / WeekWarm-UpSingle Set15 Reps12 Reps8 Reps8 RepsDeadliftWWWWSuper Set15 Reps12 Reps8 Reps8 RepsDumbbell Pull-OverWWWW10 Reps10 Reps10 RepsPull-UpRRRGiant Set15 Reps12 Reps8 RepsEZ Bar RowWWWOne-Arm RowLT: WLT: WLT: WRT: WRT: WRT: WReverse FlyWWWSingle Set30 Sec.30 Sec.8 Sec.Close-Grip Chin-UpRRRSingle Set15 Reps12 Reps8 Reps8 RepsSeated Bicep CurlWWWWSingle Set15 Reps12 Reps8 Reps1,1,2 Hammer CurlWWWSingle Set15 Reps12 Reps8 Reps8 RepsNeutral EZ Bar CurlWWWWSingle Set30 Sec.30 Sec.Airplane CobraRRCool-DownEquipment Bench (or Stability Ball) Chin-Up Bar(or Bands With Door Attachment) Chin-Up Max * (and Sturdy Chair) WeightsR reps W weight RT right LT left Sec time C completed EZ Curl Bar W/Weighted Plates(And Spring Collars) Worksheet and Pen Water and TowelWeight Suggestions:8 lbs., 15 lbs., 20 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights.*Optional 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUIL D: CHES T /T R IS Date / WeekWarm-UpSingle Set15 Reps12 Reps8 Reps8 RepsDumbbell Chest PressWWWWSuper Set15 Reps12 Reps8 Reps8 RepsIncline Dumbbell FlyWWWIncline Dumbbell PressWWWGiant Set15 Reps12 Reps8 RepsClose Grip PressWWWPartial Chest FlyWWWDecline Push-UpRRRSingle Set15 Reps12 Reps8 Reps8 RepsTricep ExtensionWWWWSuper Set15 Reps12 Reps8 Reps8 RepsSingle Arm KickbackLT: WLT: WLT: WLT: WRT: WRT: WRT: WRT: WTricep Push-UpRRRSuper Set60 Sec.Dips on BenchRIn and OutsRCool-DownEquipment Bench (or Stability Ball) Sturdy Chair WeightsWR reps W weight RT right LT left Sec time C completed Worksheet and Pen Water and TowelWeight Suggestions:8 lbs., 15 lbs., 20 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights. 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUIL D: L EGS Date / WeekWarm-UpSingle Set15 Reps12 Reps8 Reps8 RepsSumo SquatWWWWSuper Set15 Reps12 Reps8 RepsAlternating LungeWWWStep-Up to Reverse LungeRT: WRT: WRT: WLT: WLT: WLT: WGiant Set15 Reps12 Reps8 RepsParallel SquatWWWBulgarian SquatLT: WLT: WLT: WRT: WRT: WRT: WRT: WRT: WRT: WLT: WLT: WLT: WGiant Set30 Sec.30 Sec.Single Leg Calf RaiseLT: RLT: RRT: RRT: RSeated Calf RaiseRRIn and OutsRRStraight Leg DeadliftCool-DownEquipment Bench (or Stability Ball) EZ Curl Bar w/Weighted Plates(and Spring Collars) WeightsR reps W weight RT right LT left Sec time C completed Worksheet and Pen Water and TowelWeight Suggestions:8 lbs., 15 lbs., 20 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights. 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUIL D: S HOULDE R S Date / WeekWarm-UpSingle Set15 Reps12 Reps8 Reps8 RepsShoulder PressWWWWSuper Set15 Reps12 Reps8 Reps8 RepsLateral RaiseWWWUpright RowWWWGiant Set15 Reps12 Reps8 RepsEZ Bar Underhand PressWWW1,1,2 Front RaiseWWWRear Delt RaiseWWWSuper Set15 Reps12 Reps8 Reps8 RepsStanding Dumbbell ShrugWWWWDumbbell Scap TrapWWWSuper Set12 Reps8 RepsSagi Six-WayWW15 Reps15 RepsRRTuck & RollCool-DownEquipment Bench (or Stability Ball) EZ Curl Bar w/Weighted Plates(and Spring Collars) WeightsWR reps W weight RT right LT left Sec time C completed Worksheet and Pen Water and TowelWeight Suggestions:8 lbs., 15 lbs., 20 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights. 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUL K: ARMS Date / WeekWarm-UpProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsStanding CurlWWWWWWSingle Set15 Reps12 Reps8 Reps8 RepsTricep ExtensionWWWWForce Set5 Reps5 Reps5 Reps5 Reps5 RepsWide EZ Bar CurlWWWWWSingle Set15 Reps12 Reps8 Reps8 RepsSkull CrusherWWWWProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsHammer CurlRT: WRT: WRT: WRT: WRT: WRT: WLT: WLT: WLT: WLT: WLT: WLT: WProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsTricep KickbackRT: WRT: WRT: WRT: WRT: WRT: WLT: WLT: WLT: WLT: WLT: WLT: WSingle Set30 RepsWeighted CrunchRCool-DownEquipment Bench (or Stability Ball) EZ Curl Bar w/Weighted Plates(and Spring Collars) WeightsR reps W weight RT right LT left Sec time C completed Worksheet and Pen Water and TowelWeight Suggestions:25 lbs., 35 lbs., 45 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights. 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUL K: BAC K Date / WeekWarm-UpSuper Set15 Reps12 Reps8 Reps8 RepsPull-OverWWWW10 Reps10 Reps10 RepsPull-UpRRRProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsReverse Grip RowWWWWWWForce Set5 Reps5 Reps5 Reps5 Reps5 RepsOne-Arm RowLT: WWWWWRT: WWWWWSingle Set15 Reps12 Reps8 Reps8 RepsDeadliftWWWWSuper Set15 Reps12 RepsReverse FlyWW30 Sec.30 Sec.RRPlank RotationCool-DownEquipment Bench (or Stability Ball) Chin-Up Bar (or Bands With Door Attachment) Chin-Up Max * (and Sturdy Chair) WeightsR reps W weight RT right LT left Sec time C completed E-Z Curl Bar w/Weighted Plates(and Spring Collars) Worksheet and Pen Water and TowelWeight Suggestions:25 lbs., 35 lbs., 45 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights.*Optional 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUL K: CHE ST Date / WeekWarm-UpSuper Set15 Reps12 Reps8 RepsIncline FlyWWWIncline PressWWWWForce Set5 Reps5 Reps5 Reps5 Reps5 RepsChest Press w/ RotationWWWWWProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsIncline PressWWWWWWCombo Set15 Reps12 Reps8 RepsClose-Grip Press to FlyWWWMulti Set15 Reps12 Reps8 RepsRRRDecline Push-Up8 Reps10 RepsCobra to AirplaneR30 Sec.Russian TwistCool-DownEquipment Bench (or Stability Ball). Weights Worksheet and Pen Water and TowelRR reps W weight RT right LT left Sec time C completedWeight Suggestions:25 lbs., 35 lbs., 45 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights. 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUL K: L EGS Date / WeekWarm-UpSingle Set12 Reps10 Reps8 RepsFront to Back LungeRT: WRT: WRT: WLT: WLT: WLT: WProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsSquatWWWWWWForce Set5 Reps5 Reps5 Reps5 Reps5 RepsFull to 1/2 Sumo SquatWWWWWProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsSplit Squat w/ EZ BarRT: WRT: WRT: WRT: WRT: WRT: WLT: WLT: WLT: WLT: WLT: WLT: WSuper Set15 Reps12 Reps8 Reps8 RepsStiff Leg DeadliftWWWW10 Reps10 Reps10 RepsAlt. Side SquatWWWSuper Set50 Reps50 RepsCalf RaiseWW30 Sec.30 Sec.CCBeast AbsCool-DownEquipment Bench* EZ Curl Bar w/Weighted Plates(and Spring Collars) WeightsR reps W weight RT right LT left Sec time C completed Worksheet and Pen Water and TowelWeight Suggestions:25 lbs., 35 lbs., 45 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights.*Optional 2012 Beachbody, LLC. All rights reserved.
WORKS HEET BUL K: S HOULDER S Date / WeekWarm-UpSuper Set15 Reps12 Reps8 RepsLateral RaiseWWWArnold PressWWWWProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsUpright RowWWWWWWSuper Set15 Reps12 Reps8 RepsAlt. Front RaiseWWW10 Reps10 Reps10 RepsPlate Twist-TwistWWWProgressive Set15 Reps12 Reps8 Reps8 Reps12 Reps15 RepsReverse FlyWWWWWWSuper Set10 Reps10 RepsSuperman StretchRR30 Sec.30 Sec.RRPlank Twist-TwistCool-DownEquipment Bench (or Stability Ball) EZ Curl Bar w/Weighted Plates(and Spring Collars) Weights8 RepsR reps W weight RT right LT left Sec time C completed Worksheet and Pen Water and TowelWeight Suggestions:25 lbs., 35 lbs., 45 lbs.Weights listed are suggestions only. Please use weightsappropriate to your personal fitness and strength levels,and review The Book of Beast before beginning. To reduceinjury risk, start with lighter weights. 2012 Beachbody, LLC. All rights reserved.
WORKS HEET L UCKY 7 Date / WeekWarm-UpCombo SetEZ Push-Up Clean SquatWCircuit 1Circuit 2Circuit 3Circuit 4Circuit 5Circuit 6Circuit 7RRRRRRRCombo SetDead Lift Bent-Over RowWCircuit 1Circuit 2Circuit 3Circuit 4Circuit 5Circuit 6Circuit 7RRRRRRRCombo SetSkull Crusher Press CrunchWCircuit 1Circuit 2Circuit 3Circuit 4Circuit 5Circuit 6Circuit 7RRRRRRRCombo SetCurl Military Press EZ SquatWCircuit 1Circuit 2Circuit 3Circuit 4Circuit 5Circuit 6Circuit 7RRRRRRRCombo SetDelt Raise Reverse LungeWCircuit 1Circuit 2Circuit 3Circuit 4Circuit 5Circuit 6Circuit 7RRRRRRR
WORKS HEET L UCKY 7 Date / WeekWarm-UpCombo SetLat Oblique TwistWCircuit 1Circuit 2Circuit 3Circuit 4Circuit 5Circuit 6Circuit 7RRRRRRRCombo SetUpright Row Calf RaiseWCircuit 1Circuit 2Circuit 3Circuit 4Circuit 5Circuit 6Circuit 7RRRRRRRCool-DownR reps W weight RT right LT left Sec time C completedEquipment EZ Curl Bar w/Weighted Plates (and Spring Collars) Or Weights Worksheet and Pen Water and Towel 2012 Beachbody, LLC. All rights reserved.
WORKS HEET TEMPO: BAC K /BIS Date / WeekWarm-UpTempo-Single Set15 Reps12 Reps8 RepsPull-OverWWW10 RepsWide Plank In & OutRTempo-Single Set10 Reps10 Reps8 RepsPull-UpRRR10 RepsHanging CircleRTempo-Single Set15 Reps12 Reps8 RepsReverse Bent-Over RowWWW10 RepsLat Oblique TwistRTempo-Single Set15 Reps12 Reps8 RepsPreacher CurlRT: WRT: WRT: WLT: WLT: WLT: W10 RepsHanging CurlRTempo-Single Set15 Reps12 Reps8 RepsAll-Angle BicepWWW30 Sec.Speed Mountain Climbersec.Cool-DownEquipment Bench (or Stability Ball) Chin-Up Bar (or Bands With Door Attachment) Chin-Up Max * (and Sturdy Chair) WeightsR reps W weight RT right LT left Sec time C completed EZ Curl Bar w/Weighted Plates(and Spring Collars) Worksheet and Pen Water and Towel*Optional 2012 Beachbody, LLC. All rights reserved.
WORKS HEET TEMPO: CHEST /T R IS Date / WeekWarm-UpTempo-Single Set15 Reps12 Reps8 RepsChest PressWWW10 RepsFigure 4 CrunchRT: RLT: RTempo-Single Set15 Reps12 Reps8 RepsIncline PressWWW10 RepsCricket CrunchRT: RLT: RTempo-Single Set15 Reps12 Reps8 RepsIncline FlyWWW10 RepsTempo PlankRTempo-Single Set15 Reps12 Reps8 RepsSkull CrusherWWW10 RepsEZ Bar CrunchRTempo-Super Set15 Reps12 Reps8 RepsTricep KickbackLT: WLT: WLT: WRT: WRT: WRT: WRRRDips10 RepsPlank Twist-TwistRCool-DownEquipment Bench (or Stability Ball) Sturdy Chair Weights EZ Curl Bar w/Weighted Plates(and Spring Collars)R reps W weight RT right LT left Sec time C completed Worksheet and Pen Water and Towel 2012 Beachbody, LLC. All rights reserved.
injury risk, start with lighter weights. Circuit Set Pull-Up Push-Up Squat Crunch Circuit Set Incline Press Bent-Over Row Reverse Alternating Lunge Plank Twist-Twist Circuit Set 1,1,2 Military Press Post Delt Raise Stiff Leg Deadlift Russian Twist Circuit Set Bicep Curl-Up-Hammer Down Tricep Extension-Kickback Calf Raise-Weight at Shoulder Side Forearm Plank 15 Reps R R W R 15 Reps W W W R 15 .
