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Beast Mode/Monsta Workout (Full Body--REVISED)
Bulking
Advanced
Machine strength
Plan Details
The Beast Mode/Monsta Workout (Full Body--REVISED) routine by YesImaGymaholic is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 Week program, 3x week. Alternating Workout Days: Week 1: Day 1 Day 2 and Day 3 Week 2: Day 1 Day 2 and Day 3 Week 3: Day 3, Day 2 and Day 1 Week 4: Day 3, Day 2 and Day 1
Routine detail
Day 1
Full Body-Day 1 (Pyramid Sets)
Est. 143 min
30 exercises
Dumbbell Incline Bench Press
1 Set x 25 Reps
Cable Cross-Over
1 Set x 25 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
1 Set x 25 Reps
Dumbbell Lateral Raise
1 Set x 25 Reps
Barbell Shrug
1 Set x 25 Reps
Dumbbell Seated Arnold Press
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Shrug
2 Sets x 20 Reps
Machine Leg Press
1 Set x 25 Reps
Machine Leg Extension
1 Set x 25 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 20 Reps
Machine Seated Row
1 Set x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 15 Reps
Machine Seated Row
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 25 Reps
Cable Rope Overhead Tricep Extension
1 Set x 25 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Barbell Curl
1 Set x 25 Reps
Dumbbell Preacher Hammer Curl
1 Set x 20 Reps
Barbell Curl
2 Sets x 15 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 15 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Barbell Seated Calf Raise
1 Set x 30 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Barbell Seated Calf Raise
2 Sets x 30 Reps
Day 2
Full Body-Day 2
Est. 121 min
30 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Curl Against an Incline
1 Set x 10 Reps
Dumbbell Preacher Hammer Curl
1 Set x 10 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 10 Reps
Barbell Curl Against an Incline
2 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Day 3
Exercise Ball, BFR bands, Kettlebell
Est. 116 min
18 exercises
BFR Arm Band Dumbell Press-Exercise Ball (Occlusion Training)
4 Sets x 10 Reps
BFR BAND Exercise Ball PUSHUPS-Occlusion Training
4 Sets x 10 Reps
BFR BAND EXERCISE BALL DUMBELL FLYES
4 Sets x 10 Reps
BFR BAND DUMBELL BENTOVER ROW
3 Sets x 10 Reps
BFR BAND One Arm Row
3 Sets x 10 Reps
BFR BAND Ecercise Ball INCLINE DUMBELL ROW
3 Sets x 10 Reps
BFR BAND Bicep Curls-Exercise Ball (Occlusion Training)
3 Sets x 10 Reps
BFR BAND TRICEPS KICKBACK-Exercise Ball
3 Sets x 10 Reps
BFR Bands Hammer Curls-Exercise Ball (Occlusion Training)
3 Sets x 10 Reps
BFR BAND WIDE ARM BICEP CURLS-Exercise Vall
3 Sets x 10 Reps
BFR ARM BAND Overhead Triceps Extension-Exercise Ball
3 Sets x 10 Reps
BFR BAND Triceps Rope Pulldown (Occlusion Training)
3 Sets x 10 Reps
BFR Dumbell SHOULDER PRESS-Exercise Ball
3 Sets x 10 Reps
BFR DUMBELL Lateral Raise-Exercise Ball
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Day 4
Full Body-Day 4 (Pyramid Sets)
Est. 143 min
30 exercises
Dumbbell Incline Bench Press
1 Set x 25 Reps
Cable Cross-Over
1 Set x 25 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
1 Set x 25 Reps
Dumbbell Lateral Raise
1 Set x 25 Reps
Barbell Shrug
1 Set x 25 Reps
Dumbbell Seated Arnold Press
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Shrug
2 Sets x 20 Reps
Machine Leg Press
1 Set x 25 Reps
Machine Leg Extension
1 Set x 25 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 20 Reps
Machine Seated Row
1 Set x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 15 Reps
Machine Seated Row
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 25 Reps
Cable Rope Overhead Tricep Extension
1 Set x 25 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Barbell Curl
1 Set x 25 Reps
Dumbbell Preacher Hammer Curl
1 Set x 20 Reps
Barbell Curl
2 Sets x 15 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 15 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Barbell Seated Calf Raise
1 Set x 30 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Barbell Seated Calf Raise
2 Sets x 30 Reps
Day 5
Full Body-Day 5
Est. 110 min
28 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Curl Against an Incline
1 Set x 10 Reps
Dumbbell Preacher Hammer Curl
1 Set x 10 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 10 Reps
Barbell Curl Against an Incline
2 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Day 6
Exercise Ball, BFR bands, Kettlebell
Est. 116 min
18 exercises
BFR Arm Band Dumbell Press-Exercise Ball (Occlusion Training)
4 Sets x 10 Reps
BFR BAND Exercise Ball PUSHUPS-Occlusion Training
4 Sets x 10 Reps
BFR BAND EXERCISE BALL DUMBELL FLYES
4 Sets x 10 Reps
BFR BAND DUMBELL BENTOVER ROW
3 Sets x 10 Reps
BFR BAND One Arm Row
3 Sets x 10 Reps
BFR BAND Ecercise Ball INCLINE DUMBELL ROW
3 Sets x 10 Reps
BFR BAND Bicep Curls-Exercise Ball (Occlusion Training)
3 Sets x 10 Reps
BFR BAND TRICEPS KICKBACK-Exercise Ball
3 Sets x 10 Reps
BFR Bands Hammer Curls-Exercise Ball (Occlusion Training)
3 Sets x 10 Reps
BFR BAND WIDE ARM BICEP CURLS-Exercise Vall
3 Sets x 10 Reps
BFR ARM BAND Overhead Triceps Extension-Exercise Ball
3 Sets x 10 Reps
BFR BAND Triceps Rope Pulldown (Occlusion Training)
3 Sets x 10 Reps
BFR Dumbell SHOULDER PRESS-Exercise Ball
3 Sets x 10 Reps
BFR DUMBELL Lateral Raise-Exercise Ball
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Day 7
Full Body-Day 7
Est. 111 min
28 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
1 Set x 10 Reps
Barbell Curl Against an Incline
1 Set x 10 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 10 Reps
Barbell Curl Against an Incline
2 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Day 8
Exercise Ball, BFR bands, Kettlebell
Est. 116 min
18 exercises
BFR Arm Band Dumbell Press-Exercise Ball (Occlusion Training)
4 Sets x 10 Reps
BFR BAND Exercise Ball PUSHUPS-Occlusion Training
4 Sets x 10 Reps
BFR BAND EXERCISE BALL DUMBELL FLYES
4 Sets x 10 Reps
BFR BAND DUMBELL BENTOVER ROW
3 Sets x 10 Reps
BFR BAND One Arm Row
3 Sets x 10 Reps
BFR BAND Ecercise Ball INCLINE DUMBELL ROW
3 Sets x 10 Reps
BFR BAND Bicep Curls-Exercise Ball (Occlusion Training)
3 Sets x 10 Reps
BFR BAND TRICEPS KICKBACK-Exercise Ball
3 Sets x 10 Reps
BFR Bands Hammer Curls-Exercise Ball (Occlusion Training)
3 Sets x 10 Reps
BFR BAND WIDE ARM BICEP CURLS-Exercise Vall
3 Sets x 10 Reps
BFR BAND Triceps Rope Pulldown (Occlusion Training)
3 Sets x 10 Reps
BFR ARM BAND Overhead Triceps Extension-Exercise Ball
3 Sets x 10 Reps
BFR Dumbell SHOULDER PRESS-Exercise Ball
3 Sets x 10 Reps
BFR DUMBELL Lateral Raise-Exercise Ball
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Day 9
Full Body-Day 9 (Pyramid Sets)
Est. 143 min
30 exercises
Dumbbell Incline Bench Press
1 Set x 25 Reps
Cable Cross-Over
1 Set x 25 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
1 Set x 25 Reps
Dumbbell Lateral Raise
1 Set x 25 Reps
Barbell Shrug
1 Set x 25 Reps
Dumbbell Seated Arnold Press
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Shrug
2 Sets x 20 Reps
Machine Leg Press
1 Set x 25 Reps
Machine Leg Extension
1 Set x 25 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 20 Reps
Machine Seated Row
1 Set x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 15 Reps
Machine Seated Row
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 25 Reps
Cable Rope Overhead Tricep Extension
1 Set x 25 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Barbell Curl
1 Set x 25 Reps
Dumbbell Preacher Hammer Curl
1 Set x 20 Reps
Barbell Curl
2 Sets x 15 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 15 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Barbell Seated Calf Raise
1 Set x 30 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Barbell Seated Calf Raise
2 Sets x 30 Reps
Day 10
Full Body-Day 10
Est. 127 min
31 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Machine Seated Row
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Curl Against an Incline
1 Set x 10 Reps
Dumbbell Preacher Hammer Curl
1 Set x 10 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 10 Reps
Barbell Curl Against an Incline
2 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 11
Exercise Ball, BFR bands, Kettlebell
Est. 116 min
18 exercises
BFR Arm Band Dumbell Press-Exercise Ball (Occlusion Training)
4 Sets x 10 Reps
BFR BAND Exercise Ball PUSHUPS-Occlusion Training
4 Sets x 10 Reps
BFR BAND EXERCISE BALL DUMBELL FLYES
4 Sets x 10 Reps
BFR BAND DUMBELL BENTOVER ROW
3 Sets x 10 Reps
BFR BAND One Arm Row
3 Sets x 10 Reps
BFR BAND Ecercise Ball INCLINE DUMBELL ROW
3 Sets x 10 Reps
BFR BAND Bicep Curls-Exercise Ball (Occlusion Training)
3 Sets x 10 Reps
BFR BAND TRICEPS KICKBACK-Exercise Ball
3 Sets x 10 Reps
BFR Bands Hammer Curls-Exercise Ball (Occlusion Training)
3 Sets x 10 Reps
BFR BAND WIDE ARM BICEP CURLS-Exercise Vall
3 Sets x 10 Reps
BFR ARM BAND Overhead Triceps Extension-Exercise Ball
3 Sets x 10 Reps
BFR BAND Triceps Rope Pulldown (Occlusion Training)
3 Sets x 10 Reps
BFR Dumbell SHOULDER PRESS-Exercise Ball
3 Sets x 10 Reps
BFR DUMBELL Lateral Raise-Exercise Ball
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Day 12
Full Body-Day 12 (Pyramid Sets)
Est. 143 min
30 exercises
Dumbbell Incline Bench Press
1 Set x 25 Reps
Cable Cross-Over
1 Set x 25 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
1 Set x 25 Reps
Dumbbell Lateral Raise
1 Set x 25 Reps
Barbell Shrug
1 Set x 25 Reps
Dumbbell Seated Arnold Press
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Shrug
2 Sets x 20 Reps
Machine Leg Press
1 Set x 25 Reps
Machine Leg Extension
1 Set x 25 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 20 Reps
Machine Seated Row
1 Set x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 15 Reps
Machine Seated Row
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 25 Reps
Cable Rope Overhead Tricep Extension
1 Set x 25 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Barbell Curl
1 Set x 25 Reps
Dumbbell Preacher Hammer Curl
1 Set x 20 Reps
Barbell Curl
2 Sets x 15 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 15 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Barbell Seated Calf Raise
1 Set x 30 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Barbell Seated Calf Raise
2 Sets x 30 Reps
