Become a Beast
General
Intermediate
Machine strength
Plan Details
The Become a Beast routine is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a routine designed to help you build/gain clean and lean muscle through high volume training. The length of performing this routine will last around 1 - 3 months depending on if you follow through with the amount of days you should do as well as keeping up with intensity and your diet. In this routine you will be training 7 days a week, using major muscle building exercises to stimulate growth and high reps to help burn calories for a defined/cut look. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire. ***************** Notes ********************* Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.
Routine detail
Mon
Biceps and Triceps
Est. 78 min
14 exercises
Dumbbell One-Arm Bent-Over Reverse Fly
2 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Curl
4 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 14,12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Tue
Shoulders & Abs
Est. 78 min
12 exercises
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Barbell Military Press
4 Sets x 14,12,10,8 Reps
Barbell Upright Row
4 Sets x 14,14,12,12 Reps
Barbell Shrug
4 Sets x 16 Reps
Barbell Front Raise
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Barbell Bradford Rocky Press
3 Sets x 16 Reps
Dumbbell Seated Arnold Press
3 Sets x 14,12,10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leg Raise
4 Sets
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Wed
Chest and Back
Est. 57 min
12 exercises
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 14,12,12,10 Reps
Dumbbell Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Seated Row
4 Sets x 14,12,10,8 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Thu
Legs & Abs
Est. 76 min
14 exercises
Machine Leg Press
4 Sets x 14 Reps
Calf Press On Leg Press
4 Sets x 14 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 14,12,10,8 Reps
Barbell Standing Calf Raise
3 Sets x 14 Reps
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Barbell Front Squat
4 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Fri
Biceps and Triceps
Est. 78 min
14 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
2 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Curl
4 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 14,12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Sat
Chest and Back
Est. 57 min
12 exercises
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 14,12,12,10 Reps
Dumbbell Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Seated Row
4 Sets x 14,12,10,8 Reps
Pull-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Sun
Legs & Abs
Est. 81 min
11 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Walking
1 Set
Barbell Squat
4 Sets x 14,12,10,8 Reps
Barbell Standing Calf Raise
5 Sets x 16 Reps
Machine Seated Calf Raise
5 Sets x 16 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 14,12,10,8 Reps
