12 week BEAST PROGRAM

12 week program

1-4 WEEKS

CHEST AND BICEPS

Bench Press 3 sets 12- 8 reps

Incline Bench Press 3 sets  12-8 reps

Incline Dumbbell Flys 3 sets 15- 10 reps

Cable Crossovers 3 sets 15 reps

Dips 3 sets 15- 10 reps

Barbell Curls 3 sets 12-8 reps

Preacher Curls 3 sets 12- 8 reps

Hammer Curls 3 sets 12- 8 reps

SHOULDERS ABS CARDIO

Barbell Overhead Press 3 sets 12- 8 reps

Front Barbell Raise 3 sets 15-10 reps

Side Laterals 3 sets 15 reps

Bent Laterals 3 sets 15 reps

Situps 3 sets 30 reps

Leg Lifts 3 sets 15 reps

Medicine Ball Turns 3 sets 20 reps

Oblique Crunches 3 sets 15 reps

20-30 cardio, either treadmill, elliptical, or swimming

Back and Triceps

Deadlifts 3 sets 12- 8 reps

Barbell Rows 3 sets 15- 10 reps

Dumbbell Rows 3 sets 12- 8 reps

Pullups 3 sets until failure

Lat Pulldowns 3 sets 15 reps

Close Grip Bench Press 3 sets 12- 8 reps

Lying  Skullcrushers 3 sets 12 -8 reps

Tricep Kickbacks 3 sets 15 reps

Rope Pushdowns 3 sets 15 reps

Traps  Forearms Abs Cardio

Barbell Shrugs 3 sets 15 reps

Behind the Back Barbell Shrugs 3 sets 15 reps

Dumbbell Shrugs 3 sets 15 reps

Close Grip Upright Rows 3 sets 15 reps

Seated Wrist Curls 3 sets til failure

Standing Wrist Curls 3 sets til failure

Standing Behind Back wrist curls 3 sets til failure

Hammer Sit ups 3 sets 10 reps

6 inches 30 second hold

Leg Lifts (to the side) 3 sets 12 reps

Oblique Crunches

20- 30 min cardio, either swimming, eliptical, treadmill, or sprinting

Legs

Squats 3 sets 12- 8 reps

Leg Presses 3 sets 12-8 reps

Hack Squats 3 sets 12- 8 reps

Quad Machine 3 sets 15 reps

Lying Leg Curl 3 sets 15 reps

Seated Leg Curl 3 sets 15 reps

Standing Calf Raises 3 sets 15 reps

Seated Calf Raises 3 sets 15 reps

REST DAY, then repeat cycle

4-8 WEEKS

Chest and Biceps

Bench Press 3 sets 10- 6 reps

Dumbbell Incline Bench Press 3 sets 10- 6 reps

Flat Dumbbell Flys 3 sets 10- 8 reps

Dips 3 sets 10- 6 reps

Fly Machine 3 set 12- 6 reps

Barbell Curl 3 sets 10- 6 reps

Incline Dumbbell Curl 3 sets 10 -6 reps

Concentration Curl 3 sets 10- 6 reps

Hammer Curl 3 sets 8- 6 reps

Shoulders Abs Cardio

Barbell Overhead Press (Seated or Standing) 3 sets 10 -6 reps

Dumbbell Overhead Press 3 sets 10- 6 reps

Upright Rows (Wide Grip) 3 sets 12- 8 reps

Side Laterals 3 sets 12- 8 reps

Rear Delt Machine 3 sets 12- 8 reps

Hammer Crunches 3 sets 15 reps

6 inches 3 sets minute long hold

Oblique Crunches 3 sets 15 reps

Medicine Ball Twists 3 sets 30 reps each side

20- 30 minute cardio, either swimming, treadmill, elliptical, sprinting, or boxing

Back and Triceps

Deadlifts 3 sets 10 -6 reps

T- BAR Rows 3 sets 12- 8 reps

Dumbbell Rows 3 sets 12-6 reps

Seated Cable Rows 3 sets 12- 8 reps

Chinups 3 sets until failure

Decline Close Grip Bench Press 3 sets 10- 6 reps

Sitting Skull Crushers 3 sets 12- 6 reps

Lying Dumbbell Extensions 3 sets 10- 6 reps

Dips off a Bench 3 sets until failure

Traps, Forearms, Abs, Cardio

Behind the Back Barbell Shrugs 3 sets 12 reps

Incline Seated Dumbbell Shrugs 3 sets 12 reps

Barbell Shrugs 3 sets 12 reps

Upright Rows 3 sets 12 reps

Behind the Back wrist curls 3 sets til failure

Seated Dumbbell Wrist curls 3 sets til failure

Standing Dumbbell Wrist curls 3 sets til failure

Crunches 3 sets 50 reps

Medicine Ball Crunches 3 sets 25 reps

Olique Crunches 3 sets 12 reps

Side Planks 3 sets 1 minute long hold

20- 30 min cardio of your choice, either swimming, elliptical, treadmill, boxing, or sprinting

Legs

Squats 3 sets 10 -6 reps

Hack Squats (Legs Close together) 3 sets 12 – 8 reps

Leg Presses 3 sets 10 -6 reps

Walking Lunges 3 sets walk 50 feet at a time

Seated Leg Curls 3 sets 10-8 reps

Lying Leg Curls 3 sets 10- 8 reps

Standing Calf Raises 3 sets 12 reps

Seated Calf Raises 3 sets 12 reps

REST DAY, THEN REPEAT CYCLE

8-12 WEEKS

Chest and Biceps

Bench Press 3 sets 8-4 reps

Dumbbell Flat Bench 3 sets 8- 4 reps

Incline Dumbbell Flys 3 sets 10-6 reps

Dips 3 sets 8- 6 reps

Cable Crossovers (start from bottom and go upwards) 3 sets 10- 8 reps

Barbell Curls 3 sets 10- 4 reps

Hammer Curls 3 sets 8- 6 reps

Preacher Curls 3 sets 8- 4 reps

Incline Dumbbell Curls 3 sets 8 reps

Shoulders Abs Cardio

Seated Overhead Press 3 sets 8- 4 reps

Dumbbell Overhead Press 3 sets 8 – 4 reps

Side Laterals 3 sets 8 reps

Standing Bent Laterals 3 sets 10 reps

1 arm side laterals 3 sets 12 reps

Crunches 3 sets 50 each

6 inches 3 sets minute long hold

Leg Lifts (to the side) 3 sets 15 reps

Standing Oblique Crunches 3 sets 20 reps

20-30 minute cardio, either swimming, sprinting, or treadmill

Back and Triceps

Deadlifts 3 sets 8- 4 reps

Dumbbell Rows 3 sets 10- 6 reps

Barbell Rows 3 sets 10- 6 reps

Reverse Grip Lat Pulldowns 3 sets 8 reps

1 arm seated cable rows 3 sets 8 reps

Decline Close Grip Bench Press 3 sets 8- 4 reps

Regular Close Grip Bench Press 3 sets 8- 4 reps

Decline Skull Crushers 3 sets 10- 6 reps

Tricep V- BAR pressdown 3 sets 12 reps

Traps, Abs, Cardio

Barbell Shrugs 3 sets 10 reps

Dumbbell Shrugs 3 sets 10 reps

Dumbbell Seated Incline Shrugs 3 sets 10 reps

Upright Rows (close grip) 3 sets 10 reps

6 inches 3 sets minute 30 second hold

Crunches 3 sets 80 each

Side Planks 3 sets 60 second hold

Hanging Leg Lifts (to the side) 3 sets 15 reps each

20-30 minute cardio, either swimming, sprinting, boxing, or treadmill

Legs

Squats 3 sets 8- 4 reps

Leg Presses 3 sets 8- 6 reps

Quad Machine 3 sets 10 reps

Hack Squats (Legs Close Together) 3 sets 10- 6 reps

Lying Leg Curls 3 sets 10- 6 reps

Standing Leg Curls 3 sets 10- 6 reps

Seated Calf Raises 3 sets 10 -8 reps

Standing Calf Raises 3 sets 10 -8 reps

REST DAY, THEN REPEAT CYCLE