Beast30
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Non-Linear Progression
Day 1-Chest and Shoulders
Day 2-Legs
Day 3-Arms
Day 4-OFF/REST
Day 5-Legs and Abs
Day 6-Back
Day 7-OFF/REST
Week 1 -Power
Chest -Day 1
Incline Dumbbell Press -2-3 warmup sets, then 5x5
Flat bench flyes- 5 sets x 10 last set to failure
Incline flyes- one set x 15 to failure
Standing barbell presses- 5 x 5 (same as chest).
bent over dumbbell laterals 2 sets x 20 to fail
side laterals 2 sets x 15 to fail
Legs -Day 2
extensions 5 sets x 10 none to failure
squats 2-4 warm up sets then 5 x 5
Romanian deads 2-4 warm ups 5 x 5
any kind of calf raise 6 sets x 12 go up each set
Arms -Day 3
e-z curl bar curls or barbell curls 2-4 warm ups then 5 x 5
incline dumbbell curls 3 x 10
hammer curls 1 sets x 20
close grip dumbbell press or bar or smith 2-4 warm ups 5 x 5
pressdowns 3 x 10
one arm reverse pressdowns 1 set x 20 each arm
Day 4 -OFF/REST
Legs and Abs -Day 5
Leg Extension 3xFAILURE (all you can do with a good weight) HackSquats 3xFAILURE (Same^) Lying Leg Curls 3xFAILURE (Same^) BB Lunges 3x10 (Each Leg HEAVY) leg raises 3 sets x 20-30
weighted crunches (rope or hold dumbbell or medicine ball) 3 sets x 30-35 reps
Back- Day 6
RackDeads 3-4 Warmup sets, then 5x6 -do what you can handle
decline dumbbell pullovers 4 sets x 15 reps add weight to each
seated cable rows 5 x 5
pull ups 2 sets x fail
Day 7- Off/Rest
Week 2 -Intensity
Day 1-Chest and Shoulders
1-Incline dumbbell presses 5 sets x 12 reps add each set fail on last
2-Incline flyes start off doing a set with the incline set one notch lower than shoulder press then each set lower the incline until your flat do all sets x 12 focus on form vs weight and squeezing the **** out your chest
3-Cable cross over 3 sets x 15 reps each side
4-Push ups 5 sets x failure
5-Run the rack laterals start with 30's drop to 25 20 15 10 5 failure on all (even partial failure) do that twice
6-Forehead down on incline bench bent laterals 5 sets x 15 reps add to each
7-Standing arnold presses 3 sets x 10 fail on last
Day 2-Legs
1-Leg extensions 5 sets x 15 fail on last
2-Front squats 5 sets x 10 add to each
3-Barbell Lunges -3x10 (10 reps each leg)
4-Laying leg curls 4 sets x 12 add to each
5-Calf raises (your favorite machine) 6x12
Day 3 -Arms
1-Incline dumbbell curls supersetted with Dumbbell skull crushers 5 rounds all x 10
2-Cable curls supersetted with Pressdowns 5 rounds 10 on all
3-Two arm dumbbell hammer curls supersetted with DB Kickbacks 5 rounds 10 on all
Day 4 -OFF
Day 5 - Chest and Abs
1-fst 7- incline flyes 7 sets x 12 reps with 30 seconds rest between sets
2-flat bench barbell press (in rack poles set slightly above chest) 2 sets wide 2 sets shoulder width 2 sets close (no lock) all sets x 15 reps
3-incline flyes rest pause 1 set until you do 35 reps...pick a weight youll fail x 10 reps...take 15 breathes after failure each time...keep going until you hit 35!!
4-giant set leg raises crunches bicycle crunches 30-40 reps each one 5 rounds
Day 6 -Back
1-Barbell rows 4 sets x 10 fail on last
2-Seated cable rows 4 sets x 8 fail on last
3-Pull ups 4 sets all x fail change grips each set
4-Stiff arm cable pullovers 3 sets x 15 reps
5-Barbell shrugs 6 sets x 8 reps
Day 1-Chest and Shoulders
Day 2-Legs
Day 3-Arms
Day 4-OFF/REST
Day 5-Legs and Abs
Day 6-Back
Day 7-OFF/REST
Week 1 -Power
Chest -Day 1
Incline Dumbbell Press -2-3 warmup sets, then 5x5
Flat bench flyes- 5 sets x 10 last set to failure
Incline flyes- one set x 15 to failure
Standing barbell presses- 5 x 5 (same as chest).
bent over dumbbell laterals 2 sets x 20 to fail
side laterals 2 sets x 15 to fail
Legs -Day 2
extensions 5 sets x 10 none to failure
squats 2-4 warm up sets then 5 x 5
Romanian deads 2-4 warm ups 5 x 5
any kind of calf raise 6 sets x 12 go up each set
Arms -Day 3
e-z curl bar curls or barbell curls 2-4 warm ups then 5 x 5
incline dumbbell curls 3 x 10
hammer curls 1 sets x 20
close grip dumbbell press or bar or smith 2-4 warm ups 5 x 5
pressdowns 3 x 10
one arm reverse pressdowns 1 set x 20 each arm
Day 4 -OFF/REST
Legs and Abs -Day 5
Leg Extension 3xFAILURE (all you can do with a good weight) HackSquats 3xFAILURE (Same^) Lying Leg Curls 3xFAILURE (Same^) BB Lunges 3x10 (Each Leg HEAVY) leg raises 3 sets x 20-30
weighted crunches (rope or hold dumbbell or medicine ball) 3 sets x 30-35 reps
Back- Day 6
RackDeads 3-4 Warmup sets, then 5x6 -do what you can handle
decline dumbbell pullovers 4 sets x 15 reps add weight to each
seated cable rows 5 x 5
pull ups 2 sets x fail
Day 7- Off/Rest
Week 2 -Intensity
Day 1-Chest and Shoulders
1-Incline dumbbell presses 5 sets x 12 reps add each set fail on last
2-Incline flyes start off doing a set with the incline set one notch lower than shoulder press then each set lower the incline until your flat do all sets x 12 focus on form vs weight and squeezing the **** out your chest
3-Cable cross over 3 sets x 15 reps each side
4-Push ups 5 sets x failure
5-Run the rack laterals start with 30's drop to 25 20 15 10 5 failure on all (even partial failure) do that twice
6-Forehead down on incline bench bent laterals 5 sets x 15 reps add to each
7-Standing arnold presses 3 sets x 10 fail on last
Day 2-Legs
1-Leg extensions 5 sets x 15 fail on last
2-Front squats 5 sets x 10 add to each
3-Barbell Lunges -3x10 (10 reps each leg)
4-Laying leg curls 4 sets x 12 add to each
5-Calf raises (your favorite machine) 6x12
Day 3 -Arms
1-Incline dumbbell curls supersetted with Dumbbell skull crushers 5 rounds all x 10
2-Cable curls supersetted with Pressdowns 5 rounds 10 on all
3-Two arm dumbbell hammer curls supersetted with DB Kickbacks 5 rounds 10 on all
Day 4 -OFF
Day 5 - Chest and Abs
1-fst 7- incline flyes 7 sets x 12 reps with 30 seconds rest between sets
2-flat bench barbell press (in rack poles set slightly above chest) 2 sets wide 2 sets shoulder width 2 sets close (no lock) all sets x 15 reps
3-incline flyes rest pause 1 set until you do 35 reps...pick a weight youll fail x 10 reps...take 15 breathes after failure each time...keep going until you hit 35!!
4-giant set leg raises crunches bicycle crunches 30-40 reps each one 5 rounds
Day 6 -Back
1-Barbell rows 4 sets x 10 fail on last
2-Seated cable rows 4 sets x 8 fail on last
3-Pull ups 4 sets all x fail change grips each set
4-Stiff arm cable pullovers 3 sets x 15 reps
5-Barbell shrugs 6 sets x 8 reps
