Body By Beast

Coach
Alysha ONeil

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
Quad and Glute Focus

A1

Leg Extension

15, 15, 15, 12, 12 @ 30, 45, 60, 70, 75 lb

A2

Heel Elevated Goblet Squats

5 x 15 @ 0, 15, 20, 20, 20 lb

B

Smith Machine Squats

15, 12, 12, 12 @ 40, 50, 50, 50 lb

C

Lying Hamstring Curls

D

Barbell Hip Thrust

20, 15, 15, 12, 12

E

Glute Medius Kickback

4 x 15

F

Booty Burnout

1 x 4:00

Monday
Boulder Shoulders

A1

Seated Cable Overhead Front Raise

A2

Bent Over Rear Delt Fly

15, 12, 12, 12 @ 5, 8, 8, 8 lb

B

Single Arm Cable Lateral Raise

15, 12, 12, 12 @ 5, 7.5, 7.5, 7.5 lb

C

Seated Overhead DB Press

15, 15, 12, 12 @ 12, 15, 20, 20 lb

D

DB Lateral Raise

15, 12, 12, 12 @ 10, 12, 15, 15 lb

E1

Plate Front Raise

20, 15, 15, 15, 15 @ 10, 25, 25, 25, 25 lb

E2

Tricep Rope Pulldowns

20, 15, 12, 12, 10 @ 15, 20, 25, 25, 25 lb

Tuesday
Back and Biceps

A

Cable Lat Pullover

20, 15, 15, 15 @ 20, 25, 25, 25 lb

B

Seated Cable Row

15, 15, 12, 12

C

Lat Pulldown

D

Single Arm Bent Over DB Row

15, 15, 12

E1

Hyperextension/Back Extension

E2

Cable Bent Over Row

F1

Cable Bicep Curls

F2

DB Single Arm Preacher Curl

15, 12, 10

Thursday
Hamstring + Quads

A

Lying Leg Curl

B

Back Squat

C

Leg Extension

D

Bulgarian Split Squat

E

Lying Leg Curl Single Leg

Friday
Upper Body/Back and Shoulders

A

Cable Lateral Raise 1 @ time

@ 12

B

DB Arnold Press

@ 12

C

Bent Over Rear Delt Fly

@ 15

D

Barbell Upright Row

@ 15, 15, 12, 12

E

V Bar Cable Pulldown

@ 15, 15, 12, 10

F1

Tricep Rope Pulldowns

F2

Skull Crushers

Bikini Beast Body