WO R K S H E E T • BEAS T UP–CHES T S HOUL DERS T R IC EP S

Date / Week
Warm-Up

Progressive Set 15 Reps 12 Reps 8 Reps 6 Reps 6 Reps 8 Reps 15 Reps

Incline Dumbell Press W W W W W W W

Giant Set 12 Reps 10 Reps 8 Reps 12 Reps 12 Reps 12 Reps 12 Reps

On Floor Press W W W W W W W

On Floor Flys W W W W W W W

Explosive to Slow R10 R10 R10 R10 R10 R10 R10

Negative Push-Ups

Force Set 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps

Decline Dumbell Press W W W W W W W

Super Set 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps 10 Reps

Circle Flys W W W W W W W

Decline Push-Up R R R R R R R

Progressive Set 15 Reps 12 Reps 8 Reps 6 Reps 6 Reps 8 Reps 15 Reps

Military Press W W W W W W W

Single Set–Drop 12 Reps 10 Reps 8 Reps 8 Reps 12 Reps 12 Reps 12 Reps

Reverse Grip EZ Bar W W W W W W W

Delt Raise

Single Set–Drop 12 Reps 10 Reps 8 Reps 8 Reps 12 Reps 12 Reps 12 Reps

Tricep Kickbacks RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____
LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____

BONUS 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps 20 Reps

Close Grip Push-Up

Cooldown R = reps W = weight RT = right LT = left Sec = time C = completed

Equipment Weight Suggestions:

• Bench or Stability Ball • Jump Mat* 8 lbs., 15 lbs., 20 lbs., 30 lbs.
• Weights • Worksheet and Pen Weights listed are suggestions only. Please use weights
appropriate to your personal fitness and strength levels,
• EZ Curl Bar W/Weighted Plates and spring collars • Water and Towel
and review The Book of Beast before beginning. To reduce
injury risk, start with lighter weights.
*Optional
© 2016 Beachbody, LLC. All rights reserved.
 WORKS HEET • BEAS T U P–LEGS
®

Date / Week
Warm-Up

Progressive Set 15 Reps 12 Reps 8 Reps 6 Reps 6 Reps 8 Reps 6 Reps

Parallel Squat W W W W W W W

Force Set 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps

RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____

Split Squat with EZ Bar LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____

Super Set 12 Reps 10 Reps 8 Reps 8 Reps 8 Reps 8 Reps 8 Reps

Partial Sumo W W W W W W W

Bulgarian Split Squat RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____

LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____

Force Set 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps 7 Reps

Single-Leg Dead Lift RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____ RT: W _____

LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____ LT: W _____

Super Set 60 sec. 45 sec. 30 sec. 8 Reps 8 Reps 8 Reps 8 Reps

Glute Bridge W W W W W W W

Cooldown R = reps W = weight RT = right LT = left Sec = time C = completed

Equipment Weight Suggestions:

• Bench* • Jump Mat* 8 lbs., 15 lbs., 20 lbs., 30 lbs.
• EZ Curl Bar W/Weighted Plates and spring collars • Worksheet and Pen Weights listed are suggestions only. Please use weights
appropriate to your personal fitness and strength levels,
• Weights • Water and Towel
and review The Book of Beast before beginning. To reduce
injury risk, start with lighter weights.
*Optional
© 2016 Beachbody, LLC. All rights reserved.