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BODYWEIGHT
BEAST
PROGRAM
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WITH HARD BODYWEIGHT TRAINING YOU
ABSOLUTELY CAN MAINTAIN YOUR MUSCLE
MASS WHEN YOU DON’T HAVE ACCESS TO A
GYM.
Heck, you can even gain some muscle due to the novelty of
the stimulus. Ironically, those who can gain the most from hard
bodyweight training, are those who typically lift for low reps/heavy
weights.

This is because bodyweight training needs to rely more on the

accumulation of lactate and growth factors to stimulate growth,
which requires a long time under load and/or high reps. Often due to
the limited resistance provided on some bodyweight movements.

BODYWEIGHT BEAST PROGRAM 2

This type of training is obviously quite different from traditional
heavy lifting. As such it represents a new and powerful
stimulus.
That’s all fine and well and those who bought my If that’s the goal then we’re talking about a program
previous bodyweight programs (the “Beat the that…
Apocalypse series) experienced exactly that. 1. Requires no equipment
2. Doesn’t have any high skill exercises (so can be
BUT can you better an already impressive physical
done by most)
machine (one which is strong, fast, powerful, lean
and muscular) using only bodyweight exercises? 3. Builds muscle
4. Makes you faster and more powerful
NOT ONLY THAT; can we do all of that 5. Help get you stronger(WODs). There is a
without relying on super complex logical weekly structure as well as a week-to-
week and block-to-block progression system
gymnastic skills? to accommodate your rate of adaptation.

Tall order, right?

Well, this program does EXACTLY that!!

BODYWEIGHT BEAST PROGRAM 3

It utilizes my Omni-Contraction system (OCTs)
which combines various eccentric, isometric,
concentric and plyometric methods in a way
that will lead to muscular and neuromuscular
improvements that will allow you to reach the
“BEAST ZONE”.

Don’t expect this to be your traditional boring

bodyweight plan, this is a high-performance
schedule fit for a high-level athlete. It can
completely transform you, even when you have no
access to a gym.

ARE YOU READY FOR IT?

LET’S FIND OUT....

BODYWEIGHT BEAST PROGRAM 4

HOW TO READ THIS PROGRAM
Not all coaches use the same program structure or template. While I try to make it as simple and easily
understandable as possible, I find that some of the formatting I use might be confusing for some.

And since what you do in the gym matters more than what’s on the piece of paper, I want to make sure that
you truly understand what the program calls for.

THE PRESCRIPTION GRID A1. Front squat

Sets 3 Tempo/Method 8 sec. eccentric
First let’s look at what the program visually looks like. REPS 5 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
Each workout day has its own sheet(s). 1-2 pages are used
REPS 5 5 5 5 5 5
depending on the number of exercises for the session. Then you
RPE 5 6 7 8 8-9 9-10
have one table for each exercise as well as all the information
WEIGHT
needed to perform that movement correctly.
Notes : Lower the bar in 8 seconds, lift as fast as you can.

BODYWEIGHT BEAST PROGRAM 5

GENERAL INFORMATIONS
Let’s start by looking at the general information provided for each training day.

1 2 3 4

MUSCLE MASS BLUEPRINT - BLOCK 2 - ACCUMULATION - WEEK 2

MONDAY – BUILDING THE SNATCH PULL
5 6

1. The name of the training program. This doesn’t change for the whole 12 4. The week you are on. The program lasts 12 weeks.
weeks since it’s the program you are on. To be more precise, in periodization
terminology, this is the macrocycle you are on. 5. The weekday where this workout is done (ideally). In my programs I use
a Monday/Wednesday/Friday/Saturday structure. You can train on different
2. The block/phase you are on. There are four blocks in this program. Each days if you have to but respect the same structure (on/off/on/off/on/on/off).
block lasts 3 weeks and has one main objective.
6. The type of session. My system revolves around emphasizing each
3. The name of the block. This also gives you an idea of the nature of that type of contraction on its own day. For the first three blocks (9 weeks), the
block and what its main objective is. You have an anatomical adaptations block, daily sessions will be: eccentric emphasis, isometric emphasis, concentric
where the goal is to prepare the body to train hard. This means that there is emphasis and lower body. In the realization block, the classification switches
more “preventive” work and less heavy loading. We want to focus on technique to the level of loading (heavy, speed, technique, volume).
and joint preparation. The second block is an accumulation block where you
will perform more work at a lower level of intensity with the aim of developing
muscle mass and tendon resiliency, as well as get into the mental and physical
state to be ready to lift big weights. Then we will move on to an intensification
block, where you will focus on maximizing strength development. And finally,
we have a realization block, where you will reach peak performance. The more
you progress, the more the block becomes specific to your objective.

BODYWEIGHT BEAST PROGRAM 6

Then you have the exercise table where you have the information telling you how to train.

1 2 5 6
Then go on to set four, which has 4 reps as well. You will then reduce the weight to
A1. Front squat perform the 6 reps of your fifth set, and again to do the 8 reps of your sixth set.
3 Sets 3 Tempo/Method 8 sec. eccentric
You can also have a loading scheme name, like “Miller clusters 1” in which case the
scheme will be explained in the note section. Sometimes, you will be given a range: 6-8.
4 REPS 5 REST PERIOD 2-3 MIN This means that as long you get 6, 7 or 8 reps in your set, you are fine. This allows you to
be more aggressive with your weight selection.
8 SET 1 2 3 4 5 6 7
9 REPS 5 5 5 5 5 5 5. Tempo/method. This tells you how you will be performing you reps/sets. It can be a
10 RPE 5 6 7 8 8-9 9-10
precise tempo prescription (see the table below). In which case you will have a 4 digits
number giving you the speed prescription for your reps. The first number indicates the
11 WEIGHT duration in seconds of the eccentric phase of the movement (lowering the weight), the
second digit would indicate a pause between the eccentric and concentric. I don’t use
Notes : Lower the bar in 8 seconds, lift as fast as you can. 7 that in my prescription: if there is a pause I simply write “stato-dynamic” and mention the
position and duration of the pause in the “notes” box. The third number is the duration,
in seconds, on the concentric/lifting phase. And the last number is a pause at the end of
1. The order of the exercise. This can include either a letter (“A” in the example) or a
the concentric rep. Sometimes I simply give a repetition style (like the “slow eccentric”
letter plus a number (e.g. “D1”). When there is only a letter, it means that the exercise is
above), in which case refer to the “notes” box for more info.
performed by itself, i.e. you perform all the sets for this movement before moving on to
the next. If there is a letter and a number (e.g. D1 and D2) it indicates a combination of 2+
6. The rest period after your set. You have some leeway here. You don’t have to use
exercises. Note that this is not necessarily a superset. It simply means that you alternate
the exact rest period, especially if it kills the rhythm of your workout. But stay in the right
between a set of D1 with a set of D2. You still respect the rest intervals between both.
ballpark.
For example, if the program calls for 90 seconds of rest after D1 and 2 minutes avec D2
you would do:
7. Notes box. This is where I give you information regarding the training method used
(e.g. position and duration of a pause) or technique cues.
First set of D1 / Rest 90 seconds / First set of D2 / Rest 2 minutes / Second set of D1/
Rest 90 seconds/ Second set of D2/ rest 2 minutes, etc.
8. Workout grid/sets. This is where you fill out the weight you are using for each set. It
also gives you indication about how to perform each set. This first row is the set number
2. The name of the exercise. This is pretty straightforward info. It normally includes
ranging from 1 to 9. Normally the first 2 or 3 are warm-up sets, which is why they are of
the exercise as well as info about the grip if needed.
a different color.
3. The number of “work” sets. You’ll notice that the program grid below includes more
9. Workout grid/reps. This is the number of reps you perform on each individual set.
than the prescribed number of work sets because the grid also includes the warm-up
sets prescription (in grey).
10. Workout grid/RPE. RPE means “Rate of Perceived Effort” or how hard you are
pushing each set. This will help you with the load selection for each set.
4. The number of reps per set. This will tell you either the number of reps for your sets
or a specific loading scheme. For example, if a “5” is indicated, it means that you will do
11. Workout grid/weight. This is where you enter the weight you used for your set.
5 reps for all of your work sets. If it’s something like 8-6-4-4-6-8, it means that the first
set has 8 reps. Then you add weight for the second set, which has 6 reps. The third set
is still heavier and is done for 4 reps.

BODYWEIGHT BEAST PROGRAM 7

RPE CHART
The following table gives you an idea of what each RPE level means.

RATE OF PERCEIVED EFFORT IN LIFTING ACTIVITES

10 Maximal effort Cannot do more

9.5 Quasi-maximal effort Can’t do 1 more repetition, but might add a bit more weight

9 Extremely intense Can do 1 more repetition

8.5 Very intense Can do 1 more repetition, maybe 2

8 Intense Can do 2 more repetition

7.5 Moderately difficult Can do 2 more repetition. maybe 3

7 Moderate effort Can do 3 more repetition

5-6 Comfortable Can do 4-6 more repetition

1-4 Easy Warm Up

BODYWEIGHT BEAST PROGRAM 8

MORE ABOUT THE TEMPO…
Remember that the tempo can be prescribed as a four digits number (e.g. 3010), or as a guideline (e.g. lower the bar/perform the eccentric
in 5 seconds).

In many movements, the order of the 4 digits is the same as what happens during the exercise. The first number (duration of the eccentric
phase) also occurs first during the lift. For example, in the squat or bench press, you start the exercise by lowering the bar (eccentric).

1 2 3

For example, going from image 1 to image 2 is the eccentric phase (you are resisting the weight) and is thus the first digit in the number.
Going from image 2 to image 3 represents the concentric phase (overcoming/lifting the weight) and is noted as the third digit. The second
digit would represent a pause somewhere between image 1 and image 2 and the fourth digit a pause as the top of image 3.

But in some movements the order of the digits (which doesn’t change) and the phases of the movement are not the same. For example, in
a deadlift, military press or chin-up the concentric phase (third digit) occurs first in the movement.

BODYWEIGHT BEAST PROGRAM 9

 1 2 3

In the example above going from image 1 to 2

happens first in the movement. But since it is the SAME DIGIT AND PERFORMANCE ORDER PHASE NOTED AS THIRD DIGIT HAPPENS FIRST
concentric phase (overcoming/lifting the weight) it
Bench press variations Lay pulldown variations
is still noted as the third digit, not the first one.
Squat variations Rowing variations
The first digit is the duration of the eccentric phase.
And the eccentric phase is when you are resisting/ Romanian deadlift Duffin upright row
lowering the weight and that happens when you go
Triceps extension variations Biceps curl variations
from image 2 to image 3.
Leg press Cuban press/Seated clean & press
You thus have exercises where the digit order is the
same as what happens in the performance of the Hack squat Pretty much all cable exercises
movement and movements where you start each
DB split squat Bench press/squats from pins
rep with the concentric phase which means that
the third digit happens first when you perform the DB press* Deadlift from floor or pins
exercise.
Leg curl

*In the DB press you often have to press the DB to get them to the starting position, this could
technically be seen as using a reverse order. But I prefer not to include the pressing action you
use to get the DB up in the first place.

BODYWEIGHT BEAST PROGRAM 10

 WEEK 1
BODYWEIGHT BEAST PROGRAM - BLOCK 1 - WEEK 1

BODYWEIGHT BEAST PROGRAM 11

 MONDAY - SLOW ECCENTRIC

A. Split squat loaded stretch B. Push up loaded stretch

Sets See note Tempo/Method Loaded stretch Sets See note Tempo/Method Loaded stretch

Reps 3 min. total Rest period See note Reps 3 min. total Rest period See note
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 3 min REPS 3 min
RPE RPE
WEIGHT WEIGHT

Notes : Get into the lowest position of a split squat that you can reach. In the front leg, the knee Notes : Put both hands on boxes (or chairs, or something with which you can create some elevation)
should be roughly in-line with the toes and the back leg should almost fully extended (only a very and go down to the lowest push-up position that you can reach. Once you reach that low position
small knee bend). Once you reach that low position you should actively try to pull yourself down you should actively try to pull yourself down even further for the duration of the set (by contracting
even further for the duration of the set. The goal is a total work time of 3 minutes. If you can’t hold your back). The goal is a total work time of 3 minutes. If you can’t hold the position or contraction,
the position or contraction, pause the timer, take a short rest (3-4 deep breaths), restart the timer pause the timer, take a short rest (3-4 deep breaths), restart the timer and continue your set until
and continue your set until you have done the full 3 minutes. If you can get to 3 minutes conti- you have done the full 3 minutes. Record how many mini-sets you had to do to reach 3 minutes.
nuously you can add weight in the form of an object weighing 10-20lbs held in the Zercher position.
Record how many mini-sets you had to do to reach 3 minutes.

C. Superman loaded stretch

Sets See note Tempo/Method Loaded stretch
Reps 3 min. total Rest period See note
SET Warm-up sets 1 2 3 4 5 6
REPS 3 min
RPE
WEIGHT

Notes : Stand away from a counter, bench, table or similar (the further you are, the harder it is).
Fully extend your arms and lift them up until they are in-line with your ears. Put your hands on the
“table” and let your torso move down to the lowest position you can hold. Once you reach that low
position you should actively try to pull yourself down even further for the duration of the set. The
goal is a total work time of 3 minutes. If you can’t hold the position or contraction, pause the timer,
take a short rest (3-4 deep breaths), restart the timer and continue your set until you have done the
full 3 minutes. Record how many mini-sets you had to do to reach 3 minutes. CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 12

 MONDAY - SLOW ECCENTRIC

D. Wall squat E. Push ups

Sets 2 Tempo/Method Slow eccentric Sets 2 Tempo/Method Slow eccentric

Reps Max (20 limit) Rest period 2 min Reps Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Max Max REPS Max Max
RPE 9-9.5 9-9.5 RPE 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand with your back against the wall, feet about 8-10” from the wall. Lower yourself down Notes : Depending on strength level you can either use normal push-ups, feet elevated push-ups
while keeping the whole back against the wall at all times. Go as low as possible. The eccentric/ (harder) or push-up with hands elevated on a box (or similar, easier). The eccentric/lowering phase
lowering phase is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is getting as
is getting as many quality reps as possible, with a limit of 20. If you get to 20 find a weighted object many quality reps as possible.
of 10-30lbs to hold in the Zercher position.

F. Table row or chin-ups

Sets 2 Tempo/Method Slow eccentric

Reps Max Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS Max Max
RPE 9-9.5 9-9.5
WEIGHT

Notes : Depending on strength level and/or availability use either pull-up bars (harder) or a table
(easier). In the table row, lie down underneath the table with your chest roughly in-line with the
edge of the table. Grab the table with your hands and pull yourself up. The eccentric/lowering
phase is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is getting
as many quality reps as possible.

BODYWEIGHT BEAST PROGRAM 13

 WEDNESDAY - ISOMETRIC

A. Bulgarian split squat hold B. Maltese push-up hold

Sets 2 Tempo/Method Yielding iso Sets 2 Tempo/Method Yielding iso

Reps 60 sec Rest period 2 min Reps 60 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 60 sec 60 sec REPS 60 sec 60 sec
RPE RPE
WEIGHT WEIGHT

Notes : Get into a Bulgaria split squat position and lower yourself down to the mid-range position Notes : In a Maltese push-up, your arms stay fully extended and spread to your side (both arms
(upper thigh parallel to the floor). Hold that position for 60 seconds. If you can’t reach 60 seconds, forming a straight line). The wider your arms are, the harder it is, so you can adjust the difficulty.
pause the timer, take a short rest (3-4 deep breaths), restart the timer and resume the set until you Take your position of choice and hold it for 60 seconds. If you can’t reach 60 seconds, pause the
reach the full time period. timer, take a short rest (3-4 deep breaths), restart the timer and resume the set until you reach the
full time period. If you can’t reach 30 seconds the position might be too hard for you.

C. Wall glutes and hams

Sets 2 Tempo/Method Overcoming iso

Reps 6x10sec rounds Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS 6x10sec 6x10sec
RPE
WEIGHT

Notes : Stand with your back against the edge of a wall or door. The “working” half of your body is
against the wall, the “non-working” side of your body is not against the wall. Your working glute and
heel should be against the wall. Hinge forward around 15-20 degrees. From that position, push the
wall away with your heel as hard as you can. ONE set has 6 “reps” of 10 seconds each. You have 6
seconds of rest between each “rep”.

CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 14

 WEDNESDAY - ISOMETRIC

D. Door push-away E. Door rear delts

Sets 2 Tempo/Method Overcoming iso Sets 2 Tempo/Method Yielding iso

Reps 6x10sec rounds Rest period 2 min Reps 60 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6x10sec 6x10sec REPS 60 sec 60 sec
RPE RPE 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand in the middle of a doorway. Put the back of each hand against the inner part of the Notes : Stand in the middle of a doorway with your body slightly in front of frame. While keeping
frame. From that position, try to push out as hard as possible. ONE set has 6 “reps” of 10 seconds your arms straight, put your hands/forearms against the walls on either side of the door. Bring your
with a rest period of 6 seconds between “reps”. feet a bit further forward and “let yourself fall back” while holding yourself with your arms. Hold for
60 seconds while pushing hard against the walls.

BODYWEIGHT BEAST PROGRAM 15

 FRIDAY - PLYOMETRIC / EXPLOSIVE

A. Vertical jumps B. Push-up projection

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 5 Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 1 5 5 5 REPS 5 3 1 5 5 5
RPE 50% 75% Max Max Max Max RPE 50% 75% Max Max Max Max
WEIGHT WEIGHT

Notes : On each jump, land solidly. Reset before every jump. Each jump should be a maximal effort. Notes : You can adjust the difficulty of this exercise by changing the body angle. The higher your
hands are relative to your feet (putting your hands on a box for example) the less resistance there
is. Going from the floor is harder and elevating your feet is even harder again. Do NOT go from the
floor if you cannot be violently explosive. I don’t recommend going from the floor unless you can
bench press AT LEAST 1.5x your body weight. Likewise don’t elevate your feet unless you can bench
press close to 2x your body weight (this only applies to push-up projections, not regular push-ups).
Project yourself with as much violence as possible and reset between reps.

C. Split squat jumps D. Donkey calves jumps

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5/side Rest period 2 min Reps 15 Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 1 5 5 5 REPS 3 5 15 15 15
RPE 50% 75% Max Max Max Max RPE 50% 75% 75% 75% 75%
WEIGHT WEIGHT

Notes : On each jump, land solidly. Reset before every jump. Each jump should be a maximal effort. Notes : This is a rebound exercise using only the calf muscles. Lean against something (putting
Do not cycle legs in the air. Perform all reps on one leg before moving on to the other. your hands on a table for example). Keep your legs as straight as you can at all times. Jump in the
air using ONLY the calves. Try to go as high as possible. Upon landing immediately rebound up. The
goal is to utilise the stretch reflex.

BODYWEIGHT BEAST PROGRAM 16

 SATURDAY - STATO-DYNAMIC

A. End range step ups B. Wall-squat

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 15 sec + 8-12 Rest period 2 min Reps 15 sec + 8-12 Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6 8-12 8-12 8-12 REPS 6 8-12 8-12 8-12
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand on the lateral edge of a box (or something similar, you don’t actually need a lot of Notes : Stand with your back against the wall and your feet roughly 8-10” from the wall. Slide down
height, a few inches is enough). The working leg is stood on the edge of the box and the support until the thighs are parallel to the floor and hold there for 15 seconds. Then, immediately perform
leg is in the air, angled slightly behind you. Go down until the knee of the working leg is around 100 8-12 controlled reps. If you can easily get 12 reps, hold a weighted object against your chest or in
degrees and hold there for 15 seconds. Then, immediately perform 8-12 controlled reps. If doing the Zercher position.
12 reps is too easy, hold something weighted in a Zercher position. The warm-up sets are regular
sets with no hold.

C. Push-ups D. Table row or chin-ups

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 15 sec + 8-12 Rest period 2 min Reps 15 sec + max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6 8-12 8-12 8-12 REPS 6 Max Max Max
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Start in a push-up position (adjusted for difficulty, hands elevated, hands on the floor, feet Notes : Depending on your strength or availability, perform either a table row (explained on the
elevated) and go down until your chest is 1-2” from the floor. Hold that position for 15 seconds then, Monday workout) or a chin-up. Start your sets by holding the peak contraction for 15 seconds then,
immediately perform 8-12 reps. If 12 reps are too easy, change your position to a more challenging immediately perform as many quality reps as you can.
one. If you are at the hardest position already, perform your reps more slowly.

BODYWEIGHT BEAST PROGRAM 17

 WEEK 2
BODYWEIGHT BEAST PROGRAM - BLOCK 1 - WEEK 2

BODYWEIGHT BEAST PROGRAM 18

 MONDAY - SLOW ECCENTRIC

A. Split squat loaded stretch B. Push up loaded stretch

Sets See note Tempo/Method Loaded stretch Sets See note Tempo/Method Loaded stretch

Reps 3 min. total Rest period See note Reps 3 min. total Rest period See note
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 3 min REPS 3 min
RPE RPE
WEIGHT WEIGHT

Notes : Get into the lowest position of a split squat that you can reach. In the front leg, the knee Notes : Put both hands on boxes (or chairs, or something with which you can create some elevation)
should be roughly in-line with the toes and the back leg should almost fully extended (only a very and go down to the lowest push-up position that you can reach. Once you reach that low position
small knee bend). Once you reach that low position you should actively try to pull yourself down you should actively try to pull yourself down even further for the duration of the set (by contracting
even further for the duration of the set. The goal is a total work time of 3 minutes. If you can’t hold your back). The goal is a total work time of 3 minutes. If you can’t hold the position or contraction,
the position or contraction, pause the timer, take a short rest (3-4 deep breaths), restart the timer pause the timer, take a short rest (3-4 deep breaths), restart the timer and continue your set until
and continue your set until you have done the full 3 minutes. If you can get to 3 minutes conti- you have done the full 3 minutes. Record how many mini-sets you had to do to reach 3 minutes.
nuously you can add weight in the form of an object weighing 10-20lbs held in the Zercher position.
Record how many mini-sets you had to do to reach 3 minutes.

C. Superman loaded stretch

Sets See note Tempo/Method Loaded stretch
Reps 3 min. total Rest period See note
SET Warm-up sets 1 2 3 4 5 6
REPS 3 min
RPE
WEIGHT

Notes : Stand away from a counter, bench, table or similar (the further you are, the harder it is).
Fully extend your arms and lift them up until they are in-line with your ears. Put your hands on the
“table” and let your torso move down to the lowest position you can hold. Once you reach that low
position you should actively try to pull yourself down even further for the duration of the set. The
goal is a total work time of 3 minutes. If you can’t hold the position or contraction, pause the timer,
take a short rest (3-4 deep breaths), restart the timer and continue your set until you have done the
full 3 minutes. Record how many mini-sets you had to do to reach 3 minutes. CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 19

 MONDAY - SLOW ECCENTRIC

D. Wall squat E. Push ups

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric

Reps Max (20 limit) Rest period 2 min Reps Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Max Max Max REPS Max Max Max
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand with your back against the wall, feet about 8-10” from the wall. Lower yourself down Notes : Depending on strength level you can either use normal push-ups, feet elevated push-ups
while keeping the whole back against the wall at all times. Go as low as possible. The eccentric/ (harder) or push-up with hands elevated on a box (or similar, easier). The eccentric/lowering phase
lowering phase is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is getting as
is getting as many quality reps as possible, with a limit of 20. If you get to 20 find a weighted object many quality reps as possible.
of 10-30lbs to hold in the Zercher position.

F. Table row or chin-ups

Sets 3 Tempo/Method Slow eccentric

Reps Max Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS Max Max Max
RPE 9-9.5 9-9.5 9-9.5
WEIGHT

Notes : Depending on strength level and/or availability use either pull-up bars (harder) or a table
(easier). In the table row, lie down underneath the table with your chest roughly in-line with the
edge of the table. Grab the table with your hands and pull yourself up. The eccentric/lowering
phase is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is getting
as many quality reps as possible.

BODYWEIGHT BEAST PROGRAM 20

 WEDNESDAY - ISOMETRIC

A. Bulgarian split squat hold B. Maltese push-up hold

Sets 2 Tempo/Method Yielding iso Sets 2 Tempo/Method Yielding iso

Reps 75 sec Rest period 2 min Reps 75 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 75 sec 75 sec REPS 75 sec 75 sec
RPE RPE
WEIGHT WEIGHT

Notes : Get into a Bulgaria split squat position and lower yourself down to the mid-range position Notes : In a Maltese push-up, your arms stay fully extended and spread to your side (both arms
(upper thigh parallel to the floor). Hold that position for 75 seconds. If you can’t reach 75 seconds, forming a straight line). The wider your arms are, the harder it is, so you can adjust the difficulty.
pause the timer, take a short rest (3-4 deep breaths), restart the timer and resume the set until you Take your position of choice and hold it for 75 seconds. If you can’t reach 75 seconds, pause the
reach the full time period. timer, take a short rest (3-4 deep breaths), restart the timer and resume the set until you reach the
full time period. If you can’t reach 30 seconds the position might be too hard for you.

C. Wall glutes and hams

Sets 3 Tempo/Method Overcoming iso

Reps 6x10sec rounds Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS 6x10sec 6x10sec 6x10sec
RPE
WEIGHT

Notes : Stand with your back against the edge of a wall or door. The “working” half of your body is
against the wall, the “non-working” side of your body is not against the wall. Your working glute and
heel should be against the wall. Hinge forward around 15-20 degrees. From that position, push the
wall away with your heel as hard as you can. ONE set has 6 “reps” of 10 seconds each. You have 6
seconds of rest between each “rep”.

CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 21

 WEDNESDAY - ISOMETRIC

D. Door push-away E. Door rear delts

Sets 3 Tempo/Method Overcoming iso Sets 2 Tempo/Method Yielding iso

Reps 6x10sec rounds Rest period 2 min Reps 75 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6x10sec 6x10sec 6x10sec REPS 75 sec 75 sec
RPE RPE
WEIGHT WEIGHT

Notes : Stand in the middle of a doorway. Put the back of each hand against the inner part of the Notes : Stand in the middle of a doorway with your body slightly in front of frame. While keeping
frame. From that position, try to push out as hard as possible. ONE set has 6 “reps” of 10 seconds your arms straight, put your hands/forearms against the walls on either side of the door. Bring your
with a rest period of 6 seconds between “reps”. feet a bit further forward and “let yourself fall back” while holding yourself with your arms. Hold for
75 seconds while pushing hard against the walls.

BODYWEIGHT BEAST PROGRAM 22

 FRIDAY - PLYOMETRIC / EXPLOSIVE

A. Vertical jumps B. Push-up projection

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 5 Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 1 5 5 5 REPS 5 3 1 5 5 5
RPE 50% 75% Max Max Max Max RPE 50% 75% Max Max Max Max
WEIGHT WEIGHT

Notes : On each jump, land solidly. Reset before every jump. Each jump should be a maximal effort. Notes : You can adjust the difficulty of this exercise by changing the body angle. The higher your
hands are relative to your feet (putting your hands on a box for example) the less resistance there
is. Going from the floor is harder and elevating your feet is even harder again. Do NOT go from the
floor if you cannot be violently explosive. I don’t recommend going from the floor unless you can
bench press AT LEAST 1.5x your body weight. Likewise don’t elevate your feet unless you can bench
press close to 2x your body weight (this only applies to push-up projections, not regular push-ups).
Project yourself with as much violence as possible and reset between reps.

C. Split squat jumps D. Donkey calves jumps

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5/side Rest period 2 min Reps 15 Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 1 5 5 5 REPS 3 5 15 15 15
RPE 50% 75% Max Max Max Max RPE 50% 75% 75% 75% 75%
WEIGHT WEIGHT

Notes : On each jump, land solidly. Reset before every jump. Each jump should be a maximal effort. Notes : This is a rebound exercise using only the calf muscles. Lean against something (putting
Do not cycle legs in the air. Perform all reps on one leg before moving on to the other. your hands on a table for example). Keep your legs as straight as you can at all times. Jump in the
air using ONLY the calves. Try to go as high as possible. Upon landing immediately rebound up. The
goal is to utilise the stretch reflex.

BODYWEIGHT BEAST PROGRAM 23

 SATURDAY - STATO-DYNAMIC

A. End range step ups B. Wall-squat

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 20 sec + 8-12 Rest period 2 min Reps 20 sec + 8-12 Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6 8-12 8-12 8-12 REPS 6 8-12 8-12 8-12
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand on the lateral edge of a box (or something similar, you don’t actually need a lot of Notes : Stand with your back against the wall and your feet roughly 8-10” from the wall. Slide down
height, a few inches is enough). The working leg is stood on the edge of the box and the support until the thighs are parallel to the floor and hold there for 20 seconds. Then, immediately perform
leg is in the air, angled slightly behind you. Go down until the knee of the working leg is around 100 8-12 controlled reps. If you can easily get 12 reps, hold a weighted object against your chest or in
degrees and hold there for 20 seconds. Then, immediately perform 8-12 controlled reps. If doing the Zercher position.
12 reps is too easy, hold something weighted in a Zercher position. The warm-up sets are regular
sets with no hold.

C. Push-ups D. Table row or chin-ups

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 20 sec + 8-12 Rest period 2 min Reps 20 sec + max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6 8-12 8-12 8-12 REPS 6 Max Max Max
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Start in a push-up position (adjusted for difficulty, hands elevated, hands on the floor, feet Notes : Depending on your strength or availability, perform either a table row (explained on the
elevated) and go down until your chest is 1-2” from the floor. Hold that position for 20 seconds then, Monday workout) or a chin-up. Start your sets by holding the peak contraction for 20 seconds then,
immediately perform 8-12 reps. If 12 reps are too easy, change your position to a more challenging immediately perform as many quality reps as you can.
one. If you are at the hardest position already, perform your reps more slowly.

BODYWEIGHT BEAST PROGRAM 24

 WEEK 3
BODYWEIGHT BEAST PROGRAM - BLOCK 1 - WEEK 3

BODYWEIGHT BEAST PROGRAM 25

 MONDAY - SLOW ECCENTRIC

A. Split squat loaded stretch B. Push up loaded stretch

Sets See note Tempo/Method Loaded stretch Sets See note Tempo/Method Loaded stretch

Reps 3 min. total Rest period See note Reps 3 min. total Rest period See note
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 3 min REPS 3 min
RPE RPE
WEIGHT WEIGHT

Notes : Get into the lowest position of a split squat that you can reach. In the front leg, the knee Notes : Put both hands on boxes (or chairs, or something with which you can create some elevation)
should be roughly in-line with the toes and the back leg should almost fully extended (only a very and go down to the lowest push-up position that you can reach. Once you reach that low position
small knee bend). Once you reach that low position you should actively try to pull yourself down you should actively try to pull yourself down even further for the duration of the set (by contracting
even further for the duration of the set. The goal is a total work time of 3 minutes. If you can’t hold your back). The goal is a total work time of 3 minutes. If you can’t hold the position or contraction,
the position or contraction, pause the timer, take a short rest (3-4 deep breaths), restart the timer pause the timer, take a short rest (3-4 deep breaths), restart the timer and continue your set until
and continue your set until you have done the full 3 minutes. If you can get to 3 minutes conti- you have done the full 3 minutes. Record how many mini-sets you had to do to reach 3 minutes.
nuously you can add weight in the form of an object weighing 10-20lbs held in the Zercher position.
Record how many mini-sets you had to do to reach 3 minutes.

C. Superman loaded stretch

Sets See note Tempo/Method Loaded stretch
Reps 3 min. total Rest period See note
SET Warm-up sets 1 2 3 4 5 6
REPS 3 min
RPE
WEIGHT

Notes : Stand away from a counter, bench, table or similar (the further you are, the harder it is).
Fully extend your arms and lift them up until they are in-line with your ears. Put your hands on the
“table” and let your torso move down to the lowest position you can hold. Once you reach that low
position you should actively try to pull yourself down even further for the duration of the set. The
goal is a total work time of 3 minutes. If you can’t hold the position or contraction, pause the timer,
take a short rest (3-4 deep breaths), restart the timer and continue your set until you have done the
full 3 minutes. Record how many mini-sets you had to do to reach 3 minutes. CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 26

 MONDAY - SLOW ECCENTRIC

D. Wall squat E. Push ups

Sets 4 Tempo/Method Slow eccentric Sets 4 Tempo/Method Slow eccentric

Reps Max (20 limit) Rest period 2 min Reps Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Max Max Max Max REPS Max Max Max Max
RPE 9-9.5 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand with your back against the wall, feet about 8-10” from the wall. Lower yourself down Notes : Depending on strength level you can either use normal push-ups, feet elevated push-ups
while keeping the whole back against the wall at all times. Go as low as possible. The eccentric/ (harder) or push-up with hands elevated on a box (or similar, easier). The eccentric/lowering phase
lowering phase is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is getting as
is getting as many quality reps as possible, with a limit of 20. If you get to 20 find a weighted object many quality reps as possible.
of 10-30lbs to hold in the Zercher position.

F. Table row or chin-ups

Sets 4 Tempo/Method Slow eccentric

Reps Max Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS Max Max Max Max
RPE 9-9.5 9-9.5 9-9.5 9-9.5
WEIGHT

Notes : Depending on strength level and/or availability use either pull-up bars (harder) or a table
(easier). In the table row, lie down underneath the table with your chest roughly in-line with the
edge of the table. Grab the table with your hands and pull yourself up. The eccentric/lowering
phase is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is getting
as many quality reps as possible.

BODYWEIGHT BEAST PROGRAM 27

 WEDNESDAY - ISOMETRIC

A. Bulgarian split squat hold B. Maltese push-up hold

Sets 2 Tempo/Method Yielding iso Sets 2 Tempo/Method Yielding iso

Reps 90 sec Rest period 2 min Reps 90 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 90 sec 90 sec REPS 90 sec 90 sec
RPE RPE
WEIGHT WEIGHT

Notes : Get into a Bulgaria split squat position and lower yourself down to the mid-range position Notes : In a Maltese push-up, your arms stay fully extended and spread to your side (both arms
(upper thigh parallel to the floor). Hold that position for 90 seconds. If you can’t reach 90 seconds, forming a straight line). The wider your arms are, the harder it is, so you can adjust the difficulty.
pause the timer, take a short rest (3-4 deep breaths), restart the timer and resume the set until you Take your position of choice and hold it for 90 seconds. If you can’t reach 90 seconds, pause the
reach the full time period. timer, take a short rest (3-4 deep breaths), restart the timer and resume the set until you reach the
full time period. If you can’t reach 30 seconds the position might be too hard for you.

C. Wall glutes and hams

Sets 3 Tempo/Method Overcoming iso

Reps 6x10sec rounds Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS 6x10sec 6x10sec 6x10sec
RPE
WEIGHT

Notes : Stand with your back against the edge of a wall or door. The “working” half of your body is
against the wall, the “non-working” side of your body is not against the wall. Your working glute and
heel should be against the wall. Hinge forward around 15-20 degrees. From that position, push the
wall away with your heel as hard as you can. ONE set has 6 “reps” of 10 seconds each. You have 6
seconds of rest between each “rep”.

CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 28

 WEDNESDAY - ISOMETRIC

D. Door push-away E. Door rear delts

Sets 3 Tempo/Method Overcoming iso Sets 2 Tempo/Method Yielding iso

Reps 6x10sec rounds Rest period 2 min Reps 90 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6x10sec 6x10sec 6x10sec REPS 90 sec 90 sec
RPE RPE
WEIGHT WEIGHT

Notes : Stand in the middle of a doorway. Put the back of each hand against the inner part of the Notes : Stand in the middle of a doorway with your body slightly in front of frame. While keeping
frame. From that position, try to push out as hard as possible. ONE set has 6 “reps” of 10 seconds your arms straight, put your hands/forearms against the walls on either side of the door. Bring your
with a rest period of 6 seconds between “reps”. feet a bit further forward and “let yourself fall back” while holding yourself with your arms. Hold for
90 seconds while pushing hard against the walls.

BODYWEIGHT BEAST PROGRAM 29

 FRIDAY - PLYOMETRIC / EXPLOSIVE

A. Vertical jumps B. Push-up projection

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 5 Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 1 5 5 5 REPS 5 3 1 5 5 5
RPE 50% 75% Max Max Max Max RPE 50% 75% Max Max Max Max
WEIGHT WEIGHT

Notes : On each jump, land solidly. Reset before every jump. Each jump should be a maximal effort. Notes : You can adjust the difficulty of this exercise by changing the body angle. The higher your
hands are relative to your feet (putting your hands on a box for example) the less resistance there
is. Going from the floor is harder and elevating your feet is even harder again. Do NOT go from the
floor if you cannot be violently explosive. I don’t recommend going from the floor unless you can
bench press AT LEAST 1.5x your body weight. Likewise don’t elevate your feet unless you can bench
press close to 2x your body weight (this only applies to push-up projections, not regular push-ups).
Project yourself with as much violence as possible and reset between reps.

C. Split squat jumps D. Donkey calves jumps

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5/side Rest period 2 min Reps 15 Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 1 5 5 5 REPS 3 5 15 15 15
RPE 50% 75% Max Max Max Max RPE 50% 75% 75% 75% 75%
WEIGHT WEIGHT

Notes : On each jump, land solidly. Reset before every jump. Each jump should be a maximal effort. Notes : This is a rebound exercise using only the calf muscles. Lean against something (putting
Do not cycle legs in the air. Perform all reps on one leg before moving on to the other. your hands on a table for example). Keep your legs as straight as you can at all times. Jump in the
air using ONLY the calves. Try to go as high as possible. Upon landing immediately rebound up. The
goal is to utilise the stretch reflex.

BODYWEIGHT BEAST PROGRAM 30

 SATURDAY - STATO-DYNAMIC

A. End range step ups B. Wall-squat

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 25 sec + 8-12 Rest period 2 min Reps 25 sec + 8-12 Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6 8-12 8-12 8-12 REPS 6 8-12 8-12 8-12
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand on the lateral edge of a box (or something similar, you don’t actually need a lot of Notes : Stand with your back against the wall and your feet roughly 8-10” from the wall. Slide down
height, a few inches is enough). The working leg is stood on the edge of the box and the support until the thighs are parallel to the floor and hold there for 25 seconds. Then, immediately perform
leg is in the air, angled slightly behind you. Go down until the knee of the working leg is around 100 8-12 controlled reps. If you can easily get 12 reps, hold a weighted object against your chest or in
degrees and hold there for 25 seconds. Then, immediately perform 8-12 controlled reps. If doing the Zercher position.
12 reps is too easy, hold something weighted in a Zercher position. The warm-up sets are regular
sets with no hold.

C. Push-ups D. Table row or chin-ups

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 25 sec + 8-12 Rest period 2 min Reps 25 sec + Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6 8-12 8-12 8-12 REPS 6 Max Max Max
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Start in a push-up position (adjusted for difficulty, hands elevated, hands on the floor, feet Notes : Depending on your strength or availability, perform either a table row (explained on the
elevated) and go down until your chest is 1-2” from the floor. Hold that position for 25 seconds then, Monday workout) or a chin-up. Start your sets by holding the peak contraction for 25 seconds then,
immediately perform 8-12 reps. If 12 reps are too easy, change your position to a more challenging immediately perform as many quality reps as you can.
one. If you are at the hardest position already, perform your reps more slowly.

BODYWEIGHT BEAST PROGRAM 31

 WEEK 4
BODYWEIGHT BEAST PROGRAM - BLOCK 1 - WEEK 4

BODYWEIGHT BEAST PROGRAM 32

 MONDAY - SLOW ECCENTRIC

A. Split squat loaded stretch B. Push up loaded stretch

Sets See note Tempo/Method Loaded stretch Sets See note Tempo/Method Loaded stretch

Reps 3 min. total Rest period See note Reps 3 min. total Rest period See note
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 3 min REPS 3 min
RPE RPE
WEIGHT WEIGHT

Notes : Get into the lowest position of a split squat that you can reach. In the front leg, the knee Notes : Put both hands on boxes (or chairs, or something with which you can create some elevation)
should be roughly in-line with the toes and the back leg should almost fully extended (only a very and go down to the lowest push-up position that you can reach. Once you reach that low position
small knee bend). Once you reach that low position you should actively try to pull yourself down you should actively try to pull yourself down even further for the duration of the set (by contracting
even further for the duration of the set. The goal is a total work time of 3 minutes. If you can’t hold your back). The goal is a total work time of 3 minutes. If you can’t hold the position or contraction,
the position or contraction, pause the timer, take a short rest (3-4 deep breaths), restart the timer pause the timer, take a short rest (3-4 deep breaths), restart the timer and continue your set until
and continue your set until you have done the full 3 minutes. If you can get to 3 minutes conti- you have done the full 3 minutes. Record how many mini-sets you had to do to reach 3 minutes.
nuously you can add weight in the form of an object weighing 10-20lbs held in the Zercher position.
Record how many mini-sets you had to do to reach 3 minutes.

C. Superman loaded stretch

Sets See note Tempo/Method Loaded stretch
Reps 3 min. total Rest period See note
SET Warm-up sets 1 2 3 4 5 6
REPS 3 min
RPE
WEIGHT

Notes : Stand away from a counter, bench, table or similar (the further you are, the harder it is).
Fully extend your arms and lift them up until they are in-line with your ears. Put your hands on the
“table” and let your torso move down to the lowest position you can hold. Once you reach that low
position you should actively try to pull yourself down even further for the duration of the set. The
goal is a total work time of 3 minutes. If you can’t hold the position or contraction, pause the timer,
take a short rest (3-4 deep breaths), restart the timer and continue your set until you have done the
full 3 minutes. Record how many mini-sets you had to do to reach 3 minutes. CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 33

 MONDAY - SLOW ECCENTRIC

D. Wall squat E. Push ups

Sets 2 Tempo/Method Slow eccentric Sets 2 Tempo/Method Slow eccentric

Reps Max (20 limit) Rest period 2 min Reps Max (20 limit) Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Max Max REPS Max Max
RPE 9-9.5 9-9.5 RPE 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand with your back against the wall, feet about 8-10” from the wall. Lower yourself down Notes : Depending on strength level you can either use normal push-ups, feet elevated push-ups
while keeping the whole back against the wall at all times. Go as low as possible. The eccentric/ (harder) or push-up with hands elevated on a box (or similar, easier). The eccentric/lowering phase
lowering phase is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is getting as
is getting as many quality reps as possible, with a limit of 20. If you get to 20 find a weighted object many quality reps as possible.
of 10-30lbs to hold in the Zercher position.

F. Table row or chin-ups

Sets 2 Tempo/Method Slow eccentric

Reps Max Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS Max Max
RPE 9-9.5 9-9.5
WEIGHT

Notes : Depending on strength level and/or availability use either pull-up bars (harder) or a table
(easier). In the table row, lie down underneath the table with your chest roughly in-line with the
edge of the table. Grab the table with your hands and pull yourself up. The eccentric/lowering
phase is done in 6 seconds and the concentric/lifting phase is done explosively. The goal is getting
as many quality reps as possible.

BODYWEIGHT BEAST PROGRAM 34

 WEDNESDAY - ISOMETRIC

A. Bulgarian split squat hold B. Maltese push-up hold

Sets 2 Tempo/Method Yielding iso Sets 2 Tempo/Method Yielding iso

Reps 90 sec Rest period 2 min Reps 90 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 90 sec 90 sec REPS 90 sec 90 sec
RPE RPE
WEIGHT WEIGHT

Notes : Get into a Bulgaria split squat position and lower yourself down to the mid-range position Notes : In a Maltese push-up, your arms stay fully extended and spread to your side (both arms
(upper thigh parallel to the floor). Hold that position for 90 seconds. If you can’t reach 90 seconds, forming a straight line). The wider your arms are, the harder it is, so you can adjust the difficulty.
pause the timer, take a short rest (3-4 deep breaths), restart the timer and resume the set until you Take your position of choice and hold it for 90 seconds. If you can’t reach 90 seconds, pause the
reach the full time period. timer, take a short rest (3-4 deep breaths), restart the timer and resume the set until you reach the
full time period. If you can’t reach 30 seconds the position might be too hard for you.

C. Wall glutes and hams

Sets 2 Tempo/Method Overcoming iso

Reps 6x10sec rounds Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS 6x10sec 6x10sec
RPE
WEIGHT

Notes : Stand with your back against the edge of a wall or door. The “working” half of your body is
against the wall, the “non-working” side of your body is not against the wall. Your working glute and
heel should be against the wall. Hinge forward around 15-20 degrees. From that position, push the
wall away with your heel as hard as you can. ONE set has 6 “reps” of 10 seconds each. You have 6
seconds of rest between each “rep”.

CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 35

 WEDNESDAY - ISOMETRIC

D. Door push-away E. Door rear delts

Sets 2 Tempo/Method Overcoming iso Sets 2 Tempo/Method Yielding iso

Reps 6x10sec rounds Rest period 2 min Reps 90 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6x10sec 6x10sec REPS 90 sec 90 sec
RPE RPE
WEIGHT WEIGHT

Notes : Stand in the middle of a doorway. Put the back of each hand against the inner part of the Notes : Stand in the middle of a doorway with your body slightly in front of frame. While keeping
frame. From that position, try to push out as hard as possible. ONE set has 6 “reps” of 10 seconds your arms straight, put your hands/forearms against the walls on either side of the door. Bring your
with a rest period of 6 seconds between “reps”. feet a bit further forward and “let yourself fall back” while holding yourself with your arms. Hold for
90 seconds while pushing hard against the walls.

BODYWEIGHT BEAST PROGRAM 36

 FRIDAY - PLYOMETRIC / EXPLOSIVE

A. Vertical jumps B. Push-up projection

Sets 2 Tempo/Method Explosive Sets 2 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 5 Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 1 5 5 REPS 5 3 1 5 5
RPE 50% 75% Max Max Max RPE 50% 75% Max Max Max
WEIGHT WEIGHT

Notes : On each jump, land solidly. Reset before every jump. Each jump should be a maximal effort. Notes : You can adjust the difficulty of this exercise by changing the body angle. The higher your
hands are relative to your feet (putting your hands on a box for example) the less resistance there
is. Going from the floor is harder and elevating your feet is even harder again. Do NOT go from the
floor if you cannot be violently explosive. I don’t recommend going from the floor unless you can
bench press AT LEAST 1.5x your body weight. Likewise don’t elevate your feet unless you can bench
press close to 2x your body weight (this only applies to push-up projections, not regular push-ups).
Project yourself with as much violence as possible and reset between reps.

C. Split squat jumps D. Donkey calves jumps

Sets 2 Tempo/Method Explosive Sets 2 Tempo/Method Explosive

Reps 5/side Rest period 2 min Reps 15 Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 1 5 5 REPS 3 5 15 15
RPE 50% 75% Max Max Max RPE 50% 75% 75% 75%
WEIGHT WEIGHT

Notes : On each jump, land solidly. Reset before every jump. Each jump should be a maximal effort. Notes : This is a rebound exercise using only the calf muscles. Lean against something (putting
Do not cycle legs in the air. Perform all reps on one leg before moving on to the other. your hands on a table for example). Keep your legs as straight as you can at all times. Jump in the
air using ONLY the calves. Try to go as high as possible. Upon landing immediately rebound up. The
goal is to utilise the stretch reflex.

BODYWEIGHT BEAST PROGRAM 37

 SATURDAY - STATO-DYNAMIC

A. End range step ups B. Wall-squat

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 25 sec + 8-12 Rest period 2 min Reps 25 sec + 8-12 Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6 8-12 8-12 8-12 REPS 6 8-12 8-12 8-12
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand on the lateral edge of a box (or something similar, you don’t actually need a lot of Notes : Stand with your back against the wall and your feet roughly 8-10” from the wall. Slide down
height, a few inches is enough). The working leg is stood on the edge of the box and the support until the thighs are parallel to the floor and hold there for 25 seconds. Then, immediately perform
leg is in the air, angled slightly behind you. Go down until the knee of the working leg is around 100 8-12 controlled reps. If you can easily get 12 reps, hold a weighted object against your chest or in
degrees and hold there for 25 seconds. Then, immediately perform 8-12 controlled reps. If doing the Zercher position.
12 reps is too easy, hold something weighted in a Zercher position. The warm-up sets are regular
sets with no hold.

C. Push-ups D. Table row or chin-ups

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 25 sec + 8-12 Rest period 2 min Reps 25 sec + Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6 8-12 8-12 8-12 REPS 6 Max Max Max
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Start in a push-up position (adjusted for difficulty, hands elevated, hands on the floor, feet Notes : Depending on your strength or availability, perform either a table row (explained on the
elevated) and go down until your chest is 1-2” from the floor. Hold that position for 25 seconds then, Monday workout) or a chin-up. Start your sets by holding the peak contraction for 25 seconds then,
immediately perform 8-12 reps. If 12 reps are too easy, change your position to a more challenging immediately perform as many quality reps as you can.
one. If you are at the hardest position already, perform your reps more slowly.

BODYWEIGHT BEAST PROGRAM 38

 WEEK 5
BODYWEIGHT BEAST PROGRAM - BLOCK 2 - WEEK 5

BODYWEIGHT BEAST PROGRAM 39

 MONDAY - ECCENTRIC

A. Wall squat / Air squat B. Push ups / Incline push ups

Sets 2 Tempo/Method Slow eccentric Sets 2 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min Reps Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M REPS M+M M+M
RPE 9.5-10 9.5-10 RPE 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Set-up with your back against the wall and slide down to the full squat position then stand Notes : Perform regular push-ups with a 10 second eccentric. Then, immediately put your hands
back up (back still against the wall). Perform the eccentric in 10 seconds and the concentric ex- on a box/bench and perform as many push-ups from the box as possible. Perform these with a 5
plosively. Perform as many solid reps as possible. Then, immediately step away from the wall and second eccentric and a normal concentric.
perform as many air squats as possible with a 5 seconds eccentric and a normal concentric.

C. Bulgarian split squat / Split squat

Sets 2 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M
RPE 9.5-10 9.5-10
WEIGHT

Notes : Perform Bulgarian split squats (rear leg elevated) with a 10 seconds eccentric and an ex-
plosive concentric. When you can’t perform any more, set-up for a normal split squat (both feet
on the floor) and continue to get as many reps as possible using a 5 second eccentric and normal
concentric.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 40

 MONDAY - ECCENTRIC

D. Close-grip table row / table row E. Sit-up / Crunches

Sets 2 Tempo/Method Slow eccentric Sets 2 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min Reps Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M REPS M+M M+M
RPE 9.5-10 9.5-10 RPE 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Perform table rows with your hands together and using a 10 second eccentric and an explo- Notes : Perform a full sit-up with the feet anchored down. From the top, lower yourself down in
sive concentric. When you can’t perform any more, set-up for a table row (hands shoulder-width) 10 seconds. When you can’t perform any more reps, switch to crunches with a 5 second eccentric.
and continue to get as many reps as possible with a 5 second eccentric and normal concentric.

BODYWEIGHT BEAST PROGRAM 41

 WEDNESDAY - ISOMETRIC

A. Bulgarian split squat multi-iso B. Push-ups multi-iso

Sets 2 Tempo/Method Multi-iso Sets 2 Tempo/Method Multi-iso

Reps Max + Max + Max Rest period 2-3 min Reps Max + Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M+M M+M+M REPS M+M+M M+M+M
RPE 9.5-10 9.5-10 RPE 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Set-up in a Bulgarian split squat. Go down to the lowest position and hold for as long as you Notes : Set-up in a push-up position and go down until the chest is 1” from the floor and hold for
can (if you can get more than 60 seconds, add weight against your chest). Rest 5-10 seconds and as long as you can (if you can get more than 60 seconds, use a more challenging position). Rest
then adopt the mid-range position (thigh parallel to the floor) and hold for as long as possible. Then 5-10 seconds and then take the mid-range position (elbows 90 degrees) and hold this position for
rest another 5-10 seconds before holding the top 1/3rd position (around a 90-100 degrees knee as long as possible. Then rest another 5-10 seconds and take the top 1/3rd position and hold for as
angle) and holding it for as long as possible. This is ONE set. long as possible. This is ONE set.

C. Wall glutes and hams

Sets 2 Tempo/Method Overcoming iso

Reps 2 x 30 sec Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS 2x30sec 2x30sec
RPE
WEIGHT

Notes : Stand with your back against the edge of a wall or door. The “working” half of your body is
against the wall, the supporting side of your body is not against the wall. Your working glute and
heel should be against the wall. Hinge forward around 15-20 degrees. From that position, push the
wall away with your heel as hard as you can. ONE set has 2 “reps” of 30 seconds, with 10 seconds
of rest in-between.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 42

 WEDNESDAY - ISOMETRIC

D. Door push-away E. Door rear delts

Sets 2 Tempo/Method Overcoming iso Sets 2 Tempo/Method Yielding iso

Reps 2 x 30 sec rounds Rest period 2 min Reps 60 + 30 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2x30sec 2x30sec REPS 60 +30 60+30
RPE RPE
WEIGHT WEIGHT

Notes : Stand in the middle of a doorway. Put the back of each hand against the inner part of the Notes : Stand in the middle of a doorway. Slightly in front of the frame. While keeping your arms
frame. From that position, try to push out as hard as possible. ONE set has 2 “reps” of 30 seconds straight, put your hands/forearms against the walls either side of the door. Bring your feet a bit fur-
with 10 seconds of rest in-between. ther forward and “let yourself fall back” while holding yourself in place with your arms. Hold for 60
seconds while pushing hard against the walls, rest 10 seconds and then hold another 30 seconds.

F. Curl manual isometrics G. Crunches

Sets 2 Tempo/Method Overcoming iso Sets 2 Tempo/Method Yielding iso

Reps 2 x 30 sec rounds Rest period 2 min Reps Max + Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2x30sec 2x30sec REPS M+M M+M
RPE RPE
WEIGHT WEIGHT

Notes : Put the hand of the opposite arm on your working forearm. Hold the working arm at 90 Notes : Hold the top position of a crunch. Flex your abs as hard as possible and hold there for as
degrees of elbow flexion (mid-range of a curl). Apply pressure against your forearm using your long as possible. Then rest 10 seconds before once again returning to the top position and trying to
opposite arm while you try to “curl” as hard as possible with the working arm. ONE set has 2 “reps” contract for as long as possible. This is ONE set.
of 30 seconds, with 10 seconds of rest in-between.

BODYWEIGHT BEAST PROGRAM 43

 FRIDAY - PLYOMETRIC / EXPLOSIVE

A. Altitude drops B. Altitude split squat drop

Sets 3 Tempo/Method Reactive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 5/side Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 1 3 5 5 5 REPS 1 3 5 5 5
RPE RPE
WEIGHT WEIGHT

Notes : Stand on a box (or chair, or any other elevated surface) that is about the height of your Notes : Stand on a box (or chair, or any other elevated surface) that is about the height of your maxi-
maximum vertical jump or maybe a tad higher. Let yourself drop off, staying as relaxed as possible. mum vertical jump or maybe a tad higher. Stand sideways, with the inner leg on the box and the
Land on the floor in a half squat position. The landing should be soft (make as little noise as pos- outer leg in the air. Side-step to drop off the box. Stay as relaxed as possible while you take a split
sible) but rigid (immediately stop all movement as soon as you land). The weight should be on the squat position in the air. Land in the split squat position. The landing should be as soft as possible,
front and front-half portion of your feet while landing. In fact, in an ideal world, the heels wouldn’t but also as rigid as possible (see notes for Altitude drop above).
touch the floor or have any pressure on the floor.

C. Vertical jump series D. Single leg donkey calves jumps

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 10/side Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 2 5 5 5 REPS 3 5 10 10 10
RPE 50% 75% Max Max Max Max RPE 50% 75% 75% 75% 75%
WEIGHT WEIGHT

Notes : This is your typical vertical jump. But instead of resetting on every repetition, you jump up Notes : This is a rebound exercise using only the calf muscles. Hold yourself against something
as soon as you land. The intention is to achieve max height on every jump. (putting your hands on a table for example). One leg is on the floor, the other (non-working leg) is
bent at 90 degrees. Keep your leg as straight as you can at all times. Jump in the air using only the
calf. Try to go as high as possible. Upon landing immediately rebound up.

BODYWEIGHT BEAST PROGRAM 44

 SATURDAY - STATO-DYNAMIC

A. End range step ups B. Wall-squat

Sets 2 Tempo/Method Stato-dynamic Sets 2 Tempo/Method Stato-dynamic

Reps 15/5 contrast Rest period 2 min Reps 15/5 contrast Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6/3 15/5 15/5 REPS 6/3 15/5 15/5
RPE 9-9.5 9-9.5 RPE 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand on the lateral edge of a box (or something similar, you don’t actually need a lot of Notes : Stand with your back against the wall, feet roughly 8-10” from the wall. Slide down until
height, a few inches is enough). The working leg is on the edge of the box and the support leg (out- your thighs are parallel to the floor and hold there for 15 seconds, then immediately perform 5
side) is in the air, angled slightly behind you. With this method, you alternate between isometric explosive reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you
holds and explosive reps. Lower yourself until the knee of the working leg is at 90 degrees and hold would get 2 to 4 contrast intervals in each set.
for 15 seconds. Then immediately perform 5 explosive reps. Continue going back and forth until you
can no longer do your 5 reps. Ideally, you would get 2 to 4 contrast intervals in each set.

C. Push-ups D. Table row or chin-ups

Sets 2 Tempo/Method Stato-dynamic Sets 2 Tempo/Method Stato-dynamic

Reps 15/5 contrast Rest period 2 min Reps 15/5 contrast Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6/3 15/5 15/5 REPS 6 Max Max
RPE 9-9.5 9-9.5 RPE 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Take a push-up position (adjusted for difficulty, hands up, from floor, feet elevated) and go Notes : Depending on your strength or availability, perform either a table row (explained on the
down until your chest is 1-2” from the floor. Hold this position for 15 seconds, then perform 5 explo- Monday workout) or a chin-up. Hold the peak contraction for 15 seconds, then perform 5 explosive
sive reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you would reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you would get 2
get 2 to 4 contrast intervals in each set. to 4 contrast intervals in each set.

BODYWEIGHT BEAST PROGRAM 45

 WEEK 6
BODYWEIGHT BEAST PROGRAM - BLOCK 2 - WEEK 6

BODYWEIGHT BEAST PROGRAM 46

 MONDAY - ECCENTRIC

A. Wall squat / Air squat B. Push ups / Incline push ups

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min Reps Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M M+M REPS M+M M+M M+M
RPE 9.5-10 9.5-10 9.5-10 RPE 9.5-10 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Set-up with your back against the wall and slide down to the full squat position then stand Notes : Perform regular push-ups with a 10 second eccentric. Then, immediately put your hands
back up (back still against the wall). Perform the eccentric in 10 seconds and the concentric ex- on a box/bench and perform as many push-ups from the box as possible. Perform these with a 5
plosively. Perform as many solid reps as possible. Then, immediately step away from the wall and second eccentric and a normal concentric.
perform as many air squats as possible with a 5 seconds eccentric and a normal concentric.

C. Bulgarian split squat / Split squat

Sets 3 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M M+M
RPE 9.5-10 9.5-10 9.5-10
WEIGHT

Notes : Perform Bulgarian split squats (rear leg elevated) with a 10 seconds eccentric and an ex-
plosive concentric. When you can’t perform any more, set-up for a normal split squat (both feet
on the floor) and continue to get as many reps as possible using a 5 second eccentric and normal
concentric.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 47

 MONDAY - ECCENTRIC

D. Close-grip table row / table row E. Sit-up / Crunches

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min Reps Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M M+M REPS M+M M+M M+M
RPE 9.5-10 9.5-10 9.5-10 RPE 9.5-10 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Perform table rows with your hands together and using a 10 second eccentric and an explo- Notes : Perform a full sit-up with the feet anchored down. From the top, lower yourself down in
sive concentric. When you can’t perform any more, set-up for a table row (hands shoulder-width) 10 seconds. When you can’t perform any more reps, switch to crunches with a 5 second eccentric.
and continue to get as many reps as possible with a 5 second eccentric and normal concentric.

BODYWEIGHT BEAST PROGRAM 48

 WEDNESDAY - ISOMETRIC

A. Bulgarian split squat multi-iso B. Push-ups multi-iso

Sets 3 Tempo/Method Multi-iso Sets 3 Tempo/Method Multi-iso

Reps Max + Max + Max Rest period 2-3 min Reps Max + Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M+M M+M+M M+M+M REPS M+M+M M+M+M M+M+M
RPE 9.5-10 9.5-10 9.5-10 RPE 9.5-10 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Set-up in a Bulgarian split squat. Go down to the lowest position and hold for as long as you Notes : Set-up in a push-up position and go down until the chest is 1” from the floor and hold for
can (if you can get more than 60 seconds, add weight against your chest). Rest 5-10 seconds and as long as you can (if you can get more than 60 seconds, use a more challenging position). Rest
then adopt the mid-range position (thigh parallel to the floor) and hold for as long as possible. Then 5-10 seconds and then take the mid-range position (elbows 90 degrees) and hold this position for
rest another 5-10 seconds before holding the top 1/3rd position (around a 90-100 degrees knee as long as possible. Then rest another 5-10 seconds and take the top 1/3rd position and hold for as
angle) and holding it for as long as possible. This is ONE set. long as possible. This is ONE set.

C. Wall glutes and hams

Sets 2 Tempo/Method Overcoming iso

Reps 2 x 45 sec Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS 2x45sec 2x45sec
RPE
WEIGHT

Notes : Stand with your back against the edge of a wall or door. The “working” half of your body is
against the wall, the supporting side of your body is not against the wall. Your working glute and
heel should be against the wall. Hinge forward around 15-20 degrees. From that position, push the
wall away with your heel as hard as you can. ONE set has 2 “reps” of 45 seconds, with 10 seconds
of rest in-between.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 49

 WEDNESDAY - ISOMETRIC

D. Door push-away E. Door rear delts

Sets 2 Tempo/Method Overcoming iso Sets 3 Tempo/Method Yielding iso

Reps 2 x 45 sec rounds Rest period 2 min Reps 60 + 30 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2x45sec 2x45sec REPS 60 +30 60+30 60+30
RPE RPE
WEIGHT WEIGHT

Notes : Stand in the middle of a doorway. Put the back of each hand against the inner part of the Notes : Stand in the middle of a doorway. Slightly in front of the frame. While keeping your arms
frame. From that position, try to push out as hard as possible. ONE set has 2 “reps” of 45 seconds straight, put your hands/forearms against the walls either side of the door. Bring your feet a bit fur-
with 10 seconds of rest in-between. ther forward and “let yourself fall back” while holding yourself in place with your arms. Hold for 60
seconds while pushing hard against the walls, rest 10 seconds and then hold another 30 seconds.

F. Curl manual isometrics G. Crunches

Sets 2 Tempo/Method Overcoming iso Sets 3 Tempo/Method Yielding iso

Reps 2 x 45 sec rounds Rest period 2 min Reps Max + Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2x45sec 2x45sec REPS M+M M+M M+M
RPE RPE
WEIGHT WEIGHT

Notes : Put the hand of the opposite arm on your working forearm. Hold the working arm at 90 Notes : Hold the top position of a crunch. Flex your abs as hard as possible and hold there for as
degrees of elbow flexion (mid-range of a curl). Apply pressure against your forearm using your long as possible. Then rest 10 seconds before once again returning to the top position and trying to
opposite arm while you try to “curl” as hard as possible with the working arm. ONE set has 2 “reps” contract for as long as possible. This is ONE set.
of 45 seconds, with 10 seconds of rest in-between.

BODYWEIGHT BEAST PROGRAM 50

 FRIDAY - PLYOMETRIC / EXPLOSIVE

A. Altitude drops B. Altitude split squat drop

Sets 3 Tempo/Method Reactive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 5/side Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 1 3 5 5 5 REPS 1 3 5 5 5
RPE RPE
WEIGHT WEIGHT

Notes : Stand on a box (or chair, or any other elevated surface) that is about the height of your Notes : Stand on a box (or chair, or any other elevated surface) that is about the height of your maxi-
maximum vertical jump or maybe a tad higher. Let yourself drop off, staying as relaxed as possible. mum vertical jump or maybe a tad higher. Stand sideways, with the inner leg on the box and the
Land on the floor in a half squat position. The landing should be soft (make as little noise as pos- outer leg in the air. Side-step to drop off the box. Stay as relaxed as possible while you take a split
sible) but rigid (immediately stop all movement as soon as you land). The weight should be on the squat position in the air. Land in the split squat position. The landing should be as soft as possible,
front and front-half portion of your feet while landing. In fact, in an ideal world, the heels wouldn’t but also as rigid as possible (see notes for Altitude drop above).
touch the floor or have any pressure on the floor.

C. Vertical jump series D. Single leg donkey calves jumps

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 10/side Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 2 5 5 5 REPS 3 5 10 10 10
RPE 50% 75% Max Max Max Max RPE 50% 75% 75% 75% 75%
WEIGHT WEIGHT

Notes : This is your typical vertical jump. But instead of resetting on every repetition, you jump up Notes : This is a rebound exercise using only the calf muscles. Hold yourself against something
as soon as you land. The intention is to achieve max height on every jump. (putting your hands on a table for example). One leg is on the floor, the other (non-working leg) is
bent at 90 degrees. Keep your leg as straight as you can at all times. Jump in the air using only the
calf. Try to go as high as possible. Upon landing immediately rebound up.

BODYWEIGHT BEAST PROGRAM 51

 SATURDAY - STATO-DYNAMIC

A. End range step ups B. Wall-squat

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 15/5 contrast Rest period 2 min Reps 15/5 contrast Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6/3 15/5 15/5 15/5 REPS 6/3 15/5 15/5 15/5
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand on the lateral edge of a box (or something similar, you don’t actually need a lot of Notes : Stand with your back against the wall, feet roughly 8-10” from the wall. Slide down until
height, a few inches is enough). The working leg is on the edge of the box and the support leg (out- your thighs are parallel to the floor and hold there for 15 seconds, then immediately perform 5
side) is in the air, angled slightly behind you. With this method, you alternate between isometric explosive reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you
holds and explosive reps. Lower yourself until the knee of the working leg is at 90 degrees and hold would get 2 to 4 contrast intervals in each set.
for 15 seconds. Then immediately perform 5 explosive reps. Continue going back and forth until you
can no longer do your 5 reps. Ideally, you would get 2 to 4 contrast intervals in each set.

C. Push-ups D. Table row or chin-ups

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 15/5 contrast Rest period 2 min Reps 15/5 contrast Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6/3 15/5 15/5 15/5 REPS 6 Max Max Max
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Take a push-up position (adjusted for difficulty, hands up, from floor, feet elevated) and go Notes : Depending on your strength or availability, perform either a table row (explained on the
down until your chest is 1-2” from the floor. Hold this position for 15 seconds, then perform 5 explo- Monday workout) or a chin-up. Hold the peak contraction for 15 seconds, then perform 5 explosive
sive reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you would reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you would get 2
get 2 to 4 contrast intervals in each set. to 4 contrast intervals in each set.

BODYWEIGHT BEAST PROGRAM 52

 WEEK 7
BODYWEIGHT BEAST PROGRAM - BLOCK 2 - WEEK 7

BODYWEIGHT BEAST PROGRAM 53

 MONDAY - ECCENTRIC

A. Wall squat / Air squat B. Push ups / Incline push ups

Sets 4 Tempo/Method Slow eccentric Sets 4 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min Reps Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M M+M M+M REPS M+M M+M M+M M+M
RPE 9.5-10 9.5-10 9.5-10 9.5-10 RPE 9.5-10 9.5-10 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Set-up with your back against the wall and slide down to the full squat position then stand Notes : Perform regular push-ups with a 10 second eccentric. Then, immediately put your hands
back up (back still against the wall). Perform the eccentric in 10 seconds and the concentric ex- on a box/bench and perform as many push-ups from the box as possible. Perform these with a 5
plosively. Perform as many solid reps as possible. Then, immediately step away from the wall and second eccentric and a normal concentric.
perform as many air squats as possible with a 5 seconds eccentric and a normal concentric.

C. Bulgarian split squat / Split squat

Sets 4 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M M+M M+M
RPE 9.5-10 9.5-10 9.5-10 9.5-10
WEIGHT

Notes : Perform Bulgarian split squats (rear leg elevated) with a 10 seconds eccentric and an ex-
plosive concentric. When you can’t perform any more, set-up for a normal split squat (both feet
on the floor) and continue to get as many reps as possible using a 5 second eccentric and normal
concentric.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 54

 MONDAY - ECCENTRIC

D. Close-grip table row / table row E. Sit-up / Crunches

Sets 4 Tempo/Method Slow eccentric Sets 4 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min Reps Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M M+M M+M REPS M+M M+M M+M M+M
RPE 9.5-10 9.5-10 9.5-10 9.5-10 RPE 9.5-10 9.5-10 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Perform table rows with your hands together and using a 10 second eccentric and an explo- Notes : Perform a full sit-up with the feet anchored down. From the top, lower yourself down in
sive concentric. When you can’t perform any more, set-up for a table row (hands shoulder-width) 10 seconds. When you can’t perform any more reps, switch to crunches with a 5 second eccentric.
and continue to get as many reps as possible with a 5 second eccentric and normal concentric.

BODYWEIGHT BEAST PROGRAM 55

 WEDNESDAY - ISOMETRIC

A. Bulgarian split squat multi-iso B. Push-ups multi-iso

Sets 4 Tempo/Method Multi-iso Sets 4 Tempo/Method Multi-iso

Reps Max + Max + Max Rest period 2-3 min Reps Max + Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M+M M+M+M M+M+M M+M+M REPS M+M+M M+M+M M+M+M M+M+M
RPE 9.5-10 9.5-10 9.5-10 9.5-10 RPE 9.5-10 9.5-10 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Set-up in a Bulgarian split squat. Go down to the lowest position and hold for as long as you Notes : Set-up in a push-up position and go down until the chest is 1” from the floor and hold for
can (if you can get more than 60 seconds, add weight against your chest). Rest 5-10 seconds and as long as you can (if you can get more than 60 seconds, use a more challenging position). Rest
then adopt the mid-range position (thigh parallel to the floor) and hold for as long as possible. Then 5-10 seconds and then take the mid-range position (elbows 90 degrees) and hold this position for
rest another 5-10 seconds before holding the top 1/3rd position (around a 90-100 degrees knee as long as possible. Then rest another 5-10 seconds and take the top 1/3rd position and hold for as
angle) and holding it for as long as possible. This is ONE set. long as possible. This is ONE set.

C. Wall glutes and hams

Sets 2 Tempo/Method Overcoming iso

Reps 2 x 60 sec Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS 2x60sec 2x60sec
RPE
WEIGHT

Notes : Stand with your back against the edge of a wall or door. The “working” half of your body is
against the wall, the supporting side of your body is not against the wall. Your working glute and
heel should be against the wall. Hinge forward around 15-20 degrees. From that position, push the
wall away with your heel as hard as you can. ONE set has 2 “reps” of 60 seconds, with 10 seconds
of rest in-between.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 56

 WEDNESDAY - ISOMETRIC

D. Door push-away E. Door rear delts

Sets 2 Tempo/Method Overcoming iso Sets 3 Tempo/Method Yielding iso

Reps 2 x 60 sec rounds Rest period 2 min Reps 60 + 30 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2x60sec 2x60sec REPS 60 +30 60+30 60+30
RPE RPE
WEIGHT WEIGHT

Notes : Stand in the middle of a doorway. Put the back of each hand against the inner part of the Notes : Stand in the middle of a doorway. Slightly in front of the frame. While keeping your arms
frame. From that position, try to push out as hard as possible. ONE set has 2 “reps” of 60 seconds straight, put your hands/forearms against the walls either side of the door. Bring your feet a bit fur-
with 10 seconds of rest in-between. ther forward and “let yourself fall back” while holding yourself in place with your arms. Hold for 60
seconds while pushing hard against the walls, rest 10 seconds and then hold another 30 seconds.

F. Curl manual isometrics G. Crunches

Sets 2 Tempo/Method Overcoming iso Sets 3 Tempo/Method Yielding iso

Reps 2 x 60 sec rounds Rest period 2 min Reps Max + Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2x60sec 2x60sec REPS M+M M+M M+M
RPE RPE
WEIGHT WEIGHT

Notes : Put the hand of the opposite arm on your working forearm. Hold the working arm at 90 Notes : Hold the top position of a crunch. Flex your abs as hard as possible and hold there for as
degrees of elbow flexion (mid-range of a curl). Apply pressure against your forearm using your long as possible. Then rest 10 seconds before once again returning to the top position and trying to
opposite arm while you try to “curl” as hard as possible with the working arm. ONE set has 2 “reps” contract for as long as possible. This is ONE set.
of 60 seconds, with 10 seconds of rest in-between.

BODYWEIGHT BEAST PROGRAM 57

 FRIDAY - PLYOMETRIC / EXPLOSIVE

A. Altitude drops B. Altitude split squat drop

Sets 3 Tempo/Method Reactive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 5/side Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 1 3 5 5 5 REPS 1 3 5 5 5
RPE RPE
WEIGHT WEIGHT

Notes : Stand on a box (or chair, or any other elevated surface) that is about the height of your Notes : Stand on a box (or chair, or any other elevated surface) that is about the height of your maxi-
maximum vertical jump or maybe a tad higher. Let yourself drop off, staying as relaxed as possible. mum vertical jump or maybe a tad higher. Stand sideways, with the inner leg on the box and the
Land on the floor in a half squat position. The landing should be soft (make as little noise as pos- outer leg in the air. Side-step to drop off the box. Stay as relaxed as possible while you take a split
sible) but rigid (immediately stop all movement as soon as you land). The weight should be on the squat position in the air. Land in the split squat position. The landing should be as soft as possible,
front and front-half portion of your feet while landing. In fact, in an ideal world, the heels wouldn’t but also as rigid as possible (see notes for Altitude drop above).
touch the floor or have any pressure on the floor.

C. Vertical jump series D. Single leg donkey calves jumps

Sets 3 Tempo/Method Explosive Sets 3 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 10/side Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 2 5 5 5 REPS 3 5 10 10 10
RPE 50% 75% Max Max Max Max RPE 50% 75% 75% 75% 75%
WEIGHT WEIGHT

Notes : This is your typical vertical jump. But instead of resetting on every repetition, you jump up Notes : This is a rebound exercise using only the calf muscles. Hold yourself against something
as soon as you land. The intention is to achieve max height on every jump. (putting your hands on a table for example). One leg is on the floor, the other (non-working leg) is
bent at 90 degrees. Keep your leg as straight as you can at all times. Jump in the air using only the
calf. Try to go as high as possible. Upon landing immediately rebound up.

BODYWEIGHT BEAST PROGRAM 58

 SATURDAY - STATO-DYNAMIC

A. End range step ups B. Wall-squat

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 15/5 contrast Rest period 2 min Reps 15/5 contrast Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6/3 15/5 15/5 15/5 REPS 6/3 15/5 15/5 15/5
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand on the lateral edge of a box (or something similar, you don’t actually need a lot of Notes : Stand with your back against the wall, feet roughly 8-10” from the wall. Slide down until
height, a few inches is enough). The working leg is on the edge of the box and the support leg (out- your thighs are parallel to the floor and hold there for 15 seconds, then immediately perform 5
side) is in the air, angled slightly behind you. With this method, you alternate between isometric explosive reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you
holds and explosive reps. Lower yourself until the knee of the working leg is at 90 degrees and hold would get 2 to 4 contrast intervals in each set.
for 15 seconds. Then immediately perform 5 explosive reps. Continue going back and forth until you
can no longer do your 5 reps. Ideally, you would get 2 to 4 contrast intervals in each set.

C. Push-ups D. Table row or chin-ups

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 15/5 contrast Rest period 2 min Reps 15/5 contrast Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6/3 15/5 15/5 15/5 REPS 6 Max Max Max
RPE 9-9.5 9-9.5 9-9.5 RPE 9-9.5 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Take a push-up position (adjusted for difficulty, hands up, from floor, feet elevated) and go Notes : Depending on your strength or availability, perform either a table row (explained on the
down until your chest is 1-2” from the floor. Hold this position for 15 seconds, then perform 5 explo- Monday workout) or a chin-up. Hold the peak contraction for 15 seconds, then perform 5 explosive
sive reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you would reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you would get 2
get 2 to 4 contrast intervals in each set. to 4 contrast intervals in each set.

BODYWEIGHT BEAST PROGRAM 59

 WEEK 8
BODYWEIGHT BEAST PROGRAM - BLOCK 2 - WEEK 8

BODYWEIGHT BEAST PROGRAM 60

 MONDAY - ECCENTRIC

A. Wall squat / Air squat B. Push ups / Incline push ups

Sets 2 Tempo/Method Slow eccentric Sets 2 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min Reps Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M REPS M+M M+M
RPE 9.5-10 9.5-10 RPE 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Set-up with your back against the wall and slide down to the full squat position then stand Notes : Perform regular push-ups with a 10 second eccentric. Then, immediately put your hands
back up (back still against the wall). Perform the eccentric in 10 seconds and the concentric ex- on a box/bench and perform as many push-ups from the box as possible. Perform these with a 5
plosively. Perform as many solid reps as possible. Then, immediately step away from the wall and second eccentric and a normal concentric.
perform as many air squats as possible with a 5 seconds eccentric and a normal concentric.

C. Bulgarian split squat / Split squat

Sets 2 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M
RPE 9.5-10 9.5-10
WEIGHT

Notes : Perform Bulgarian split squats (rear leg elevated) with a 10 seconds eccentric and an ex-
plosive concentric. When you can’t perform any more, set-up for a normal split squat (both feet
on the floor) and continue to get as many reps as possible using a 5 second eccentric and normal
concentric.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 61

 MONDAY - ECCENTRIC

D. Close-grip table row / table row E. Sit-up / Crunches

Sets 2 Tempo/Method Slow eccentric Sets 2 Tempo/Method Slow eccentric

Reps Max + Max Rest period 2-3 min Reps Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M M+M REPS M+M M+M
RPE 9.5-10 9.5-10 RPE 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Perform table rows with your hands together and using a 10 second eccentric and an explo- Notes : Perform a full sit-up with the feet anchored down. From the top, lower yourself down in
sive concentric. When you can’t perform any more, set-up for a table row (hands shoulder-width) 10 seconds. When you can’t perform any more reps, switch to crunches with a 5 second eccentric.
and continue to get as many reps as possible with a 5 second eccentric and normal concentric.

BODYWEIGHT BEAST PROGRAM 62

 WEDNESDAY - ISOMETRIC

A. Bulgarian split squat multi-iso B. Push-ups multi-iso

Sets 2 Tempo/Method Multi-iso Sets 2 Tempo/Method Multi-iso

Reps Max + Max + Max Rest period 2-3 min Reps Max + Max + Max Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS M+M+M M+M+M REPS M+M+M M+M+M
RPE 9.5-10 9.5-10 RPE 9.5-10 9.5-10
WEIGHT WEIGHT

Notes : Set-up in a Bulgarian split squat. Go down to the lowest position and hold for as long as you Notes : Set-up in a push-up position and go down until the chest is 1” from the floor and hold for
can (if you can get more than 60 seconds, add weight against your chest). Rest 5-10 seconds and as long as you can (if you can get more than 60 seconds, use a more challenging position). Rest
then adopt the mid-range position (thigh parallel to the floor) and hold for as long as possible. Then 5-10 seconds and then take the mid-range position (elbows 90 degrees) and hold this position for
rest another 5-10 seconds before holding the top 1/3rd position (around a 90-100 degrees knee as long as possible. Then rest another 5-10 seconds and take the top 1/3rd position and hold for as
angle) and holding it for as long as possible. This is ONE set. long as possible. This is ONE set.

C. Wall glutes and hams

Sets 2 Tempo/Method Overcoming iso

Reps 2 x 60 sec Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS 2x60sec 2x60sec
RPE
WEIGHT

Notes : Stand with your back against the edge of a wall or door. The “working” half of your body is
against the wall, the supporting side of your body is not against the wall. Your working glute and
heel should be against the wall. Hinge forward around 15-20 degrees. From that position, push the
wall away with your heel as hard as you can. ONE set has 2 “reps” of 60 seconds, with 10 seconds
of rest in-between.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 63

 WEDNESDAY - ISOMETRIC

D. Door push-away E. Door rear delts

Sets 2 Tempo/Method Overcoming iso Sets 2 Tempo/Method Yielding iso

Reps 2 x 60 sec rounds Rest period 2 min Reps 60 + 30 sec Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2x60sec 2x60sec REPS 60 +30 60+30
RPE RPE
WEIGHT WEIGHT

Notes : Stand in the middle of a doorway. Put the back of each hand against the inner part of the Notes : Stand in the middle of a doorway. Slightly in front of the frame. While keeping your arms
frame. From that position, try to push out as hard as possible. ONE set has 2 “reps” of 60 seconds straight, put your hands/forearms against the walls either side of the door. Bring your feet a bit fur-
with 10 seconds of rest in-between. ther forward and “let yourself fall back” while holding yourself in place with your arms. Hold for 60
seconds while pushing hard against the walls, rest 10 seconds and then hold another 30 seconds.

F. Curl manual isometrics G. Crunches

Sets 2 Tempo/Method Overcoming iso Sets 2 Tempo/Method Yielding iso

Reps 2 x 60 sec rounds Rest period 2 min Reps Max + Max Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2x60sec 2x60sec REPS M+M M+M
RPE RPE
WEIGHT WEIGHT

Notes : Put the hand of the opposite arm on your working forearm. Hold the working arm at 90 Notes : Hold the top position of a crunch. Flex your abs as hard as possible and hold there for as
degrees of elbow flexion (mid-range of a curl). Apply pressure against your forearm using your long as possible. Then rest 10 seconds before once again returning to the top position and trying to
opposite arm while you try to “curl” as hard as possible with the working arm. ONE set has 2 “reps” contract for as long as possible. This is ONE set.
of 60 seconds, with 10 seconds of rest in-between.

BODYWEIGHT BEAST PROGRAM 64

 FRIDAY - PLYOMETRIC / EXPLOSIVE

A. Altitude drops B. Altitude split squat drop

Sets 2 Tempo/Method Reactive Sets 2 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 5/side Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 1 3 5 5 REPS 1 3 5 5
RPE RPE
WEIGHT WEIGHT

Notes : Stand on a box (or chair, or any other elevated surface) that is about the height of your Notes : Stand on a box (or chair, or any other elevated surface) that is about the height of your maxi-
maximum vertical jump or maybe a tad higher. Let yourself drop off, staying as relaxed as possible. mum vertical jump or maybe a tad higher. Stand sideways, with the inner leg on the box and the
Land on the floor in a half squat position. The landing should be soft (make as little noise as pos- outer leg in the air. Side-step to drop off the box. Stay as relaxed as possible while you take a split
sible) but rigid (immediately stop all movement as soon as you land). The weight should be on the squat position in the air. Land in the split squat position. The landing should be as soft as possible,
front and front-half portion of your feet while landing. In fact, in an ideal world, the heels wouldn’t but also as rigid as possible (see notes for Altitude drop above).
touch the floor or have any pressure on the floor.

C. Vertical jump series D. Single leg donkey calves jumps

Sets 2 Tempo/Method Explosive Sets 2 Tempo/Method Explosive

Reps 5 Rest period 2 min Reps 10/side Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 5 3 2 5 5 REPS 3 5 10 10
RPE 50% 75% Max Max Max RPE 50% 75% 75% 75%
WEIGHT WEIGHT

Notes : This is your typical vertical jump. But instead of resetting on every repetition, you jump up Notes : This is a rebound exercise using only the calf muscles. Hold yourself against something
as soon as you land. The intention is to achieve max height on every jump. (putting your hands on a table for example). One leg is on the floor, the other (non-working leg) is
bent at 90 degrees. Keep your leg as straight as you can at all times. Jump in the air using only the
calf. Try to go as high as possible. Upon landing immediately rebound up.

BODYWEIGHT BEAST PROGRAM 65

 SATURDAY - STATO-DYNAMIC

A. End range step ups B. Wall-squat

Sets 2 Tempo/Method Stato-dynamic Sets 2 Tempo/Method Stato-dynamic

Reps 15/5 contrast Rest period 2 min Reps 15/5 contrast Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6/3 15/5 15/5 REPS 6/3 15/5 15/5
RPE 9-9.5 9-9.5 RPE 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Stand on the lateral edge of a box (or something similar, you don’t actually need a lot of Notes : Stand with your back against the wall, feet roughly 8-10” from the wall. Slide down until
height, a few inches is enough). The working leg is on the edge of the box and the support leg (out- your thighs are parallel to the floor and hold there for 15 seconds, then immediately perform 5
side) is in the air, angled slightly behind you. With this method, you alternate between isometric explosive reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you
holds and explosive reps. Lower yourself until the knee of the working leg is at 90 degrees and hold would get 2 to 4 contrast intervals in each set.
for 15 seconds. Then immediately perform 5 explosive reps. Continue going back and forth until you
can no longer do your 5 reps. Ideally, you would get 2 to 4 contrast intervals in each set.

C. Push-ups D. Table row or chin-ups

Sets 2 Tempo/Method Stato-dynamic Sets 2 Tempo/Method Stato-dynamic

Reps 15/5 contrast Rest period 2 min Reps 15/5 contrast Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 6/3 15/5 15/5 REPS 6 Max Max
RPE 9-9.5 9-9.5 RPE 9-9.5 9-9.5
WEIGHT WEIGHT

Notes : Take a push-up position (adjusted for difficulty, hands up, from floor, feet elevated) and go Notes : Depending on your strength or availability, perform either a table row (explained on the
down until your chest is 1-2” from the floor. Hold this position for 15 seconds, then perform 5 explo- Monday workout) or a chin-up. Hold the peak contraction for 15 seconds, then perform 5 explosive
sive reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you would reps. Continue going back and forth until you can no longer do your 5 reps. Ideally, you would get 2
get 2 to 4 contrast intervals in each set. to 4 contrast intervals in each set.

BODYWEIGHT BEAST PROGRAM 66

 WEEK 9
BODYWEIGHT BEAST PROGRAM - BLOCK 3 - WEEK 9

BODYWEIGHT BEAST PROGRAM 67

 MONDAY - ECCENTRIC CONTRAST

A. Wall squat / Air squat B. Close-grip push-ups

Sets 1 Tempo/Method Contrast Sets 1 Tempo/Method Contrast

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note REPS Note
RPE RPE
WEIGHT WEIGHT

Notes : Each set is set up as follows: Notes : Each set is set up as follows:
2 reps with a 15 second eccentric and a fast concentric 2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric 2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds

C. Split squat - left leg forward

Sets 1 Tempo/Method Contrast

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note
RPE
WEIGHT

Notes : Each set is set up as follows:

2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 68

 MONDAY - ECCENTRIC CONTRAST

D. Split squat - right leg forward E. Push-ups

Sets 1 Tempo/Method Contrast Sets 1 Tempo/Method Contrast

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note REPS Note
RPE RPE
WEIGHT WEIGHT

Notes : Each set is set up as follows: Notes : Each set is set up as follows:
2 reps with a 15 second eccentric and a fast concentric 2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric 2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds

F. Table row
Sets 1 Tempo/Method Contrast

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note
RPE
WEIGHT

Notes : Each set is set up as follows:

2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds

BODYWEIGHT BEAST PROGRAM 69

 WEDNESDAY - ISOMETRIC CONTRAST

A. Paused vertical jump from parallel squat B. Paused push-up projection jump from mid-range
Sets 6 Tempo/Method Explosive stato-dynamic Sets 6 Tempo/Method Explosive stato-dynamic

Reps 2 Rest period 2-3 min Reps 2 Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2 1 2 2 2 2 2 2 REPS 2 1 2 2 2 2 2 2
RPE 75% 100% 100% 100% 100% 100% 100% 100% RPE 75% 100% 100% 100% 100% 100% 100% 100%
WEIGHT WEIGHT

Notes : On each repetition: Notes : On each repetition:

Hold a parallel squat position for 15 seconds Have hands elevated on a bench
Jump as high as possible from that position (no rebending) Hold the mid-range position for 15 seconds
Land solidly and hold the landing position for 5 seconds Project yourself as high as possible from that position (no rebending)
Rest 10 seconds and reset. Land solidly and hold the landing position for 5 seconds
The percentage refers to the effort in the jumps Rest 10 seconds and reset.
The percentage refers to the effort in the projections

BODYWEIGHT BEAST PROGRAM 70

 FRIDAY - CONCENTRIC MAX

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you got on the last set

C. Air squat
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 71

 FRIDAY - CONCENTRIC MAX

D. Close-grip push ups E. Table row

Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you get on the last set

F. Push-ups
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set

BODYWEIGHT BEAST PROGRAM 72

 SATURDAY - CONCENTRIC VOLUME

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set. of reps in any set.

C. Air squat
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 73

 SATURDAY - CONCENTRIC VOLUME

D. Close-grip push ups E. Table row

Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set. of reps in any set.

F. Push-ups
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set.

BODYWEIGHT BEAST PROGRAM 74

 WEEK 10
BODYWEIGHT BEAST PROGRAM - BLOCK 3 - WEEK 10

BODYWEIGHT BEAST PROGRAM 75

 MONDAY - ECCENTRIC CONTRAST

A. Air squat B. Close-grip push-ups

Sets 2 Tempo/Method Contrast Sets 2 Tempo/Method Contrast

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note REPS Note Note
RPE RPE
WEIGHT WEIGHT

Notes : Each set is set up as follows: Notes : Each set is set up as follows:
2 reps with a 15 second eccentric and a fast concentric 2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric 2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds

C. Split squat - left leg forward

Sets 1 Tempo/Method Contrast

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note
RPE
WEIGHT

Notes : Each set is set up as follows:

2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 76

 MONDAY - ECCENTRIC CONTRAST

D. Split squat - right leg forward E. Push-ups

Sets 1 Tempo/Method Contrast Sets 2 Tempo/Method Contrast

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note REPS Note Note
RPE RPE
WEIGHT WEIGHT

Notes : Each set is set up as follows: Notes : Each set is set up as follows:
2 reps with a 15 second eccentric and a fast concentric 2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric 2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds

F. Table row
Sets 2 Tempo/Method Contrast

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note
RPE
WEIGHT

Notes : Each set is set up as follows:

2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds

BODYWEIGHT BEAST PROGRAM 77

 WEDNESDAY - ISOMETRIC CONTRAST

A. Paused vertical jump from parallel squat B. Paused push-up projection jump from mid-range
Sets 6 Tempo/Method Explosive stato-dynamic Sets 6 Tempo/Method Explosive stato-dynamic

Reps 3 Rest period 2-3 min Reps 3 Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2 1 3 3 3 3 3 3 REPS 2 1 3 3 3 3 3 3
RPE 75% 100% 100% 100% 100% 100% 100% 100% RPE 75% 100% 100% 100% 100% 100% 100% 100%
WEIGHT WEIGHT

Notes : On each repetition: Notes : On each repetition:

Hold a parallel squat position for 15 seconds Have hands elevated on a bench
Jump as high as possible from that position (no rebending) Hold the mid-range position for 15 seconds
Land solidly and hold the landing position for 5 seconds Project yourself as high as possible from that position (no rebending)
Rest 10 seconds and reset. Land solidly and hold the landing position for 5 seconds
The percentage refers to the effort in the jumps Rest 10 seconds and reset.
The percentage refers to the effort in the projections

BODYWEIGHT BEAST PROGRAM 78

 FRIDAY - CONCENTRIC MAX

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you got on the last set

C. Air squat
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 79

 FRIDAY - CONCENTRIC MAX

D. Close-grip push ups E. Table row

Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you get on the last set

F. Push-ups
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set

BODYWEIGHT BEAST PROGRAM 80

 SATURDAY - CONCENTRIC VOLUME

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set. of reps in any set.

C. Air squat
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 81

 SATURDAY - CONCENTRIC VOLUME

D. Close-grip push ups E. Table row

Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set. of reps in any set.

F. Push-ups
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set.

BODYWEIGHT BEAST PROGRAM 82

 WEEK 11
BODYWEIGHT BEAST PROGRAM - BLOCK 3 - WEEK 11

BODYWEIGHT BEAST PROGRAM 83

 MONDAY - ECCENTRIC CONTRAST

A. Air squat B. Close-grip push-ups

Sets 2 Tempo/Method Contrast Sets 2 Tempo/Method Contrast

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note REPS Note Note
RPE RPE
WEIGHT WEIGHT

Notes : Each set is set up as follows: Notes : Each set is set up as follows:
2 reps with a 15 second eccentric and a fast concentric 2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric 2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds

C. Split squat - left leg forward

Sets 3 Tempo/Method Contrast

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note
RPE
WEIGHT

Notes : Each set is set up as follows:

2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 84

 MONDAY - ECCENTRIC CONTRAST

D. Split squat - right leg forward E. Push-ups

Sets 2 Tempo/Method Contrast Sets 2 Tempo/Method Contrast

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note REPS Note Note
RPE RPE
WEIGHT WEIGHT

Notes : Each set is set up as follows: Notes : Each set is set up as follows:
2 reps with a 15 second eccentric and a fast concentric 2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric 2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds As many fast (up and down) reps as possible in 10 seconds

F. Table row
Sets 2 Tempo/Method Contrast

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note
RPE
WEIGHT

Notes : Each set is set up as follows:

2 reps with a 15 second eccentric and a fast concentric
As many fast (up and down) reps as possible in 10 seconds
Rest 30 seconds
2 reps with a 15 second eccentric and fast concentric
As many fast (up and down) reps as possible in 10 seconds

BODYWEIGHT BEAST PROGRAM 85

 WEDNESDAY - ISOMETRIC CONTRAST

A. Paused vertical jump from parallel squat B. Paused push-up projection jump from mid-range
Sets 6 Tempo/Method Explosive stato-dynamic Sets 6 Tempo/Method Explosive stato-dynamic

Reps 4 Rest period 2-3 min Reps 4 Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS 2 1 4 4 4 4 4 4 REPS 2 1 4 4 4 4 4 4
RPE 75% 100% 100% 100% 100% 100% 100% 100% RPE 75% 100% 100% 100% 100% 100% 100% 100%
WEIGHT WEIGHT

Notes : On each repetition: Notes : On each repetition:

Hold a parallel squat position for 15 seconds Have hands elevated on a bench
Jump as high as possible from that position (no rebending) Hold the mid-range position for 15 seconds
Land solidly and hold the landing position for 5 seconds Project yourself as high as possible from that position (no rebending)
Rest 10 seconds and reset. Land solidly and hold the landing position for 5 seconds
The percentage refers to the effort in the jumps Rest 10 seconds and reset.
The percentage refers to the effort in the projections

BODYWEIGHT BEAST PROGRAM 86

 FRIDAY - CONCENTRIC MAX

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you got on the last set

C. Air squat
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 87

 FRIDAY - CONCENTRIC MAX

D. Close-grip push ups E. Table row

Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you get on the last set

F. Push-ups
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set

BODYWEIGHT BEAST PROGRAM 88

 SATURDAY - CONCENTRIC VOLUME

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set. of reps in any set.

C. Air squat
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 89

 SATURDAY - CONCENTRIC VOLUME

D. Close-grip push ups E. Table row

Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set. of reps in any set.

F. Push-ups
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set.

BODYWEIGHT BEAST PROGRAM 90

 WEEK 12
BODYWEIGHT BEAST PROGRAM - BLOCK 3 - WEEK 12

BODYWEIGHT BEAST PROGRAM 91

 MONDAY - CONCENTRIC MAX

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you get on the last set

C. Air squat
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set

CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 92

 MONDAY - ECCENTRIC CONTRAST

D. Close-grip push ups E. Table row

Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you get on the last set

F. Push-ups
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set

BODYWEIGHT BEAST PROGRAM 93

 WEDNESDAY - CONCENTRIC VOLUME

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from Monday and calculate 80% of that number. For example if Notes : Take your max reps number from Monday and calculate 80% of that number. For example if
you got 20 reps it gives you a targer of 20 x 80%= 16 reps you got 20 reps it gives you a targer of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest util you can no longer get 16 reps. When you can’t reach Keep doing sets with 2 minutes of rest util you can no longer get 16 reps. When you can’t reach
16 on a set, move on to the next exercise. Do NOT perform more than the target number of reps in 16 on a set, move on to the next exercise. Do NOT perform more than the target number of reps in
any set. any set.

C. Air squat
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from Monday and calculate 80% of that number. For example if
you got 20 reps it gives you a targer of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest util you can no longer get 16 reps. When you can’t reach
16 on a set, move on to the next exercise. Do NOT perform more than the target number of reps in
any set. CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 94

 WEDNESDAY - CONCENTRIC VOLUME

D. Close-grip push ups E. Table row

Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from Monday and calculate 80% of that number. For example if Notes : Take your max reps number from Monday and calculate 80% of that number. For example if
you got 20 reps it gives you a targer of 20 x 80%= 16 reps you got 20 reps it gives you a targer of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest util you can no longer get 16 reps. When you can’t reach Keep doing sets with 2 minutes of rest util you can no longer get 16 reps. When you can’t reach
16 on a set, move on to the next exercise. Do NOT perform more than the target number of reps in 16 on a set, move on to the next exercise. Do NOT perform more than the target number of reps in
any set. any set.

F. Push-ups
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from Monday and calculate 80% of that number. For example if
you got 20 reps it gives you a targer of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest util you can no longer get 16 reps. When you can’t reach
16 on a set, move on to the next exercise. Do NOT perform more than the target number of reps in
any set.

BODYWEIGHT BEAST PROGRAM 95

 FRIDAY - CONCENTRIC MAX

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you got on the last set Write down how many reps you get on the last set

C. Air squat
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 96

 FRIDAY - CONCENTRIC MAX

D. Close-grip push ups E. Table row

Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min Reps See note Rest period 2-3 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max REPS Note Note Max
RPE 6 8 10 RPE 6 8 10
WEIGHT WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set Write down how many reps you get on the last set

F. Push-ups
Sets 3 Tempo/Method Normal

Reps See note Rest period 2-3 min

SET Warm-up sets 1 2 3 4 5 6
REPS Note Note Max
RPE 6 8 10
WEIGHT

Notes : On set no.1: go conservative, leave a good 4-5 reps in the tank
On set no.2: still conservative but a bit harder, leave 2-3 reps in the tank
On set no.3: do reps until you cannot move one more inch
Write down how many reps you get on the last set

BODYWEIGHT BEAST PROGRAM 97

 SATURDAY - CONCENTRIC VOLUME

A. Bulgarian split squat - left leg B. Bulgarian split squat - right leg
Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set. of reps in any set.

C. Air squat
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set.
CONTINUED ON NEXT PAGE...

BODYWEIGHT BEAST PROGRAM 98

 SATURDAY - CONCENTRIC VOLUME

D. Close-grip push ups E. Table row

Sets See note Tempo/Method Normal Sets See note Tempo/Method Normal

Reps See note Rest period 2 min Reps See note Rest period 2 min
SET Warm-up sets 1 2 3 4 5 6 SET Warm-up sets 1 2 3 4 5 6
REPS REPS
RPE RPE
WEIGHT WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set. of reps in any set.

F. Push-ups
Sets See note Tempo/Method Normal

Reps See note Rest period 2 min

SET Warm-up sets 1 2 3 4 5 6
REPS
RPE
WEIGHT

Notes : Take your max reps number from yesterday and calculate 80% of that number. For example
if you got 20 reps, that gives you a target of 20 x 80%= 16 reps
Keep doing sets with 2 minutes of rest in between until you can no longer get 16 reps. When you
can’t reach 16 on a set, move on to the next exercise. Do NOT perform more than the target number
of reps in any set.

BODYWEIGHT BEAST PROGRAM 99

Christian Thibaudeau

ABOUT CHRIS
Christian Thibaudeau: has been Book of Training Secrets, Theory
involved in the business of training and Application of Modern Strength
for over the last 20 years. During and Power Methods, High Threshold
this period, he worked with athletes Muscle Building). He also co-wrote
from 28 different sports. He has the book Maximum Muscle Bible
been “Head Strength Coach” for (2017) with Paul Carter. Christian is
the Central Institute for Human also a senior author and head writer
Performance (official center of for the E-Magazine T-Nation. His
the St. Louis Blues). His work articles are read by over 200,000
method enabled him to lead several people every week. As a lecturer, he
successful athletes in a multitude has given conferences and seminars
of different disciplines. Christian around the world, to audiences
is a prolific writer with three books ranging from amateur athletes to
published, each of which translated health professionals and coaches of
into three languages (The Black all types.

Christian
Popularized the behind Christian Thibaudeau’s
Neurotyping System. The bottom line
Neurotyping System is simple: you are more likely to train
hard, be focused, and stay motivated
Neural optimization supersedes if you like the type of training you
hormonal optimization because the are doing. The training that goes
neural response affects the hormonal against your nature causes a higher
response. This is essentially the stress response that hinders optimal
founding principle and inspiration progression.