Beast Mode/Monsta Workout (Full Body--REVISED)

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Beast Mode/Monsta Workout (Full Body--REVISED) - JEFIT

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

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Beast Mode/Monsta Workout (Full Body--REVISED)

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