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Beast Build Month 1/2
General
Intermediate
Machine strength
Plan Details
The Beast Build Month 1/2 routine by grizzled is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A Linear Progression Based PPL Program for Beginners Designed by Reddit User: Metallicadpa Reddit Thread URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Workout Notes On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set. DO NOT perform AMRAP on bench and overhead press on the same day! On push days, super set the tricep pushdown and overhead extensions with lateral raises. Compound Lifts Deadlift Bench press Squat Barbell row Overhead press Substitutions Pull ups can be substituted with pulldowns or chinups See Reddit thread for additional substitutions Warm-up WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3
Routine detail
Day 1
Beast Build Chest Tris
Est. 52 min
11 exercises
Dumbbell Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,8 Reps
Dumbbell Press (Close Grip)
3 Sets x 15,12,8 Reps
partial chest fly
3 Sets x 15,12,8 Reps
Elevated Push-Up
3 Sets x 15,12,8 Reps
Machine Fly
4 Sets x 15,12,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,8,8 Reps
Cable Tricep Kickback
3 Sets x 15,15,8 Reps
Tricep Push-Up
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15,12,8,8 Reps
Day 2
Beast Build Legs
Est. 62 min
10 exercises
Barbell Squat
6 Sets x 15,12,8,8,12,15 Reps
Machine Leg Press
5 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 15,12,8 Reps
Step up to reverse lunge
3 Sets x 15,12,8 Reps
Machine Leg Extension
4 Sets x 15,12,8,8 Reps
Parallel Squat
3 Sets x 15,12,8 Reps
Bulgarian Squat
3 Sets x 15,12,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15,12,8 Reps
Machine Seated Calf Raise
4 Sets x 20,20,15,15 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Day 3
Beast Build Back & Bi
Est. 40 min
9 exercises
Cable Rope Face Pull
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell Pullover
4 Sets x 15,12,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,8 Reps
Dumbbell Reverse Fly
3 Sets x 15,12,8 Reps
Cable Seated Row
3 Sets x 15,12,8 Reps
Dumbbell Hammer Curl
3 Sets x 15,12,8 Reps
Cable Bicep Curl
4 Sets x 15,12,8,8 Reps
Day 4
Beast Build Shoulders
Est. 45 min
8 exercises
Machine Shoulder Press
4 Sets x 15,12,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,8 Reps
Dumbbell Upright Row
4 Sets x 15,12,8,8 Reps
Ez bar Underhand Press
5 Sets x 15,12,8,12,15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15,12,8 Reps
Leaning Rear Delts row
3 Sets x 15,12,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,8,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,8 Reps
Day 5
Beast Build Arms
Est. 53 min
8 exercises
Dumbbell Rotational Curl
6 Sets x 15,12,8,8,12,15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,8,8 Reps
EZ Bar Curl
5 Sets x 5 Reps
EZ Bar Tricep Extension
4 Sets x 15,12,8,8 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 15,12,8,8,12,15 Reps
Cable Tricep Kickback
6 Sets x 15,12,8,8,12,15 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
