Body Beast Workout Sheets (With Download Links)

If you love strength training and building lean muscle you’re going to love Body Beast. It is a good program for people who prefer to exercise at home. This includes stay-at-home moms and dads. With this program, everyone can be ripped and lean.

The Body Beast program lasts for 90 days where you will do different kinds of workouts every day for six days a week. Along with this program, you are also given the eating plan. To get muscle you need to eat right and that is what the eating plan is for.

During those 90 days, you need to record your progress in the worksheet. The Body Beast workout sheet contains 14 sheets in total. So, let’s discuss more about the schedules, equipment needed, workouts, and the workout sheet.

Schedules

There are two schedules that you can follow; the lean beast and the Huge Beast. The Lean Beast schedule has more cardio workouts in it. It is designed for people who do not wish to get too bulky. Some women are afraid if they follow strength/weight training program they will end up really big. It’s really a myth but some people are hard to convince and I think that’s why there are two different schedules there. Just go with the Huge Beast schedule and don’t worry about getting too big. Why? Because it’s simply not possible for anyone to turn into The Hulk in just 90 days. To get really big and bulky muscles you need to spend years of continuous training.

For both the Lean Beast and the Huge Beast schedules, the time frame is divided into three phases; Build, Bulk, and Beast.

The Build phase is when you condition your body and preparing for the Bulk. The eating plan for Build and Bulk is that you need to eat a lot. It’s a very logical plan. You’re going to need to feed your muscle if you want to get bigger. On the Beast phase, you cut down on the carb but keep the protein. The workouts on this phase are similar to the previous two phases but the ordering is different.

Equipment

For the equipment, you’re going to need some dumbbells, EZ curl bar with weighted plates, resistance bands, bench/stability ball, chin up bar, and some weights. In short, you only need the basic equipment you already have in your home gym. The good news is even if you only have some of those equipment you won’t need to break the bank to buy the rest.

The Workouts

There are various workouts you need to do. For instance, the total body workout have pull-up, push-up, squat, crunch, incline press, bent-over row, reverse alternating lunge, plank twist, military press, post delt raise, Russian twist, bicep curl-up-hammer down, tricep extension-kickback, calf raise, and side forearm plank. Those exercises will work the muscles on your whole body. None are left behind.

Body Beast program follows Dynamic Set Training principle. You won’t be doing the same set of set structure over and over again. There are different types of sets you will do. They are Single Sets, Super Sets, Giant Sets, Multi Sets, Force Sets, Progressive Sets, Combo Sets, Circuit Sets, and Tempo Sets. There will be a mix of low rep sets with high weight and high rep sets with low weights guaranteed to exhaust every muscle fiber in your body.

By the way, don’t skip on warm up. It increases your blood flow, muscles, heart, and prepares your body for the upcoming stress. You have better mobility after you do a proper warm up. Cooling down is also important. It ensures your heart, muscles, and brain continues to get proper blood flow.

Workout Sheet

Every time you do the workouts, you need to fill the workout sheets. They are available online and you should print them before starting the program. Print some extras just in case you lose or misplace them.

Filling out the Body Beast workout sheet is simple. Before you start the exercise, you need to write the date when you do each workout and write down the weight you’re going to use on each exercise.

You also make annotations if you cannot do complete reps. Let’s say you need to do 15 reps of dumbbell chest press but you can only manage 10, make a note to decrease the load next time. If you force yourself to keep doing it with the same weight you’re missing out on it. There is no shame in admitting that you need to drop weight. As you continue with the program, you will gain the necessary strength to go with heavier weights. If you can do all 15reps with good form make a note to increase the weight. When the weight is too low your progress will be slow.

If you prefer there are plenty of modified workout sheets available on the internet for download. The content is the same yet the formatting is modified to suit people’s taste and needs. For example, some worksheets are simply the condensed version of those 14 different worksheets. That means you only need to print fewer sheets and use it for the next 90 days.

There’s also a Microsoft Excel version for those who prefer to record their progress in digital format. You have plenty of freedom in making notes and formatting when you use Excel. Since many smartphones support this file type you will appreciate this more when you go to the gym to do Body Beast workouts. It’s really convenient to have those worksheets in your phone.

Summary

The Body Beast program is an excellent choice for anyone to want to get lean or big. The plan is set up in such a way than almost anyone cat stick to it. Of course, before you start with this regime you need to consult with your physician first. It is important to know if there are some modifications required to the schedule, workout, or the meal plan to fit your specific condition. If your physician gives the okay then go for it. Download and print the Body Beast workout sheet and start your 90 days transformation into The Beast.