The purpose of the Build Phase is to get your body used to overloading your muscles and to know what you are getting yourself into. By no means does the Beast take it easy on you. By day 2 you will know that the program is no joke and the real deal.
Lean Beast - Build Schedule
Week 1- Day 1 - BUILD: Chest/Tris
- Day 2 - BUILD: Legs
- Day 3 - BUILD: Back/Bis
- Day 4 - BEAST Cardio / BEAST Abs
- Day 5 - BUILD: Shoulders
- Day 6 - REST
- Day 7 - BUILD: Chest/Tris or TEMPO: Chest/Tris
- Day 1 - BUILD: Legs
- Day 2 - BUILD: Back/Bis or TEMPO: Back/Bis
- Day 3 - BEAST Cardio / BEAST Abs
- Day 4 - BUILD: Shoulders
- Day 5 - REST
- Day 6 - BUILD: Chest/Tris or TEMPO: Chest/Tris
- Day 7 - BUILD: Legs
- Day 1 - BUILD: Back/Bis or TEMPO: Back/Bis
- Day 2 - BEAST Cardio / BEAST Abs
- Day 3 - BUILD: Shoulders
- Day 4 - REST
- Day 5 - BUILD: Chest/Tris or TEMPO: Chest/Tris
- Day 6 - BUILD: Legs
- Day 7 - BUILD: Back/Bis or TEMPO: Back/Bis
Build Chest/Tris
The Build:Chest/Tris workout blasts your chest from all angles and directions with a progression of presses and flys. Once your chest is blasted Sagi moves on to finish punishing your triceps with extensions, kickbacks and dips. You'll be shaking when you're done.Build: Legs
You've never experienced a leg workout like Build:Legs. Going through lunges, squats, and step-ups over and over, you'll be a sweaty mess. Finish that off with blasting your upper and lower calves and you'll have a hard time walking up the stairs for a couple days.Build: Back/Bis
If you thought P90x Back and Bis was rough, you need to give this a shot. You start off crushing your back with pull-ups and rows until you can't move any more weights. Then you pump your biceps with a series of curls until you think they might pop out of your skin.Build: Shoulders
The Build: Shoulders routine will leave you spent. A seemingly never-ending rotation of presses and raises hits your delts from all angles. The fronts, tops, outsides, and backs get worked until you can't move your arms anymore. And then, you get a quick rest and finish with even more shoulder work.Beast: Cardio
When you push play on the Beast: Cardio workout and see that it's just over 30 minutes, you'll think you're in for an easy ride. I've done Insanity, Asylum, P90x, and P90x2 and Beast: Cardio is a whole different animal. Why? Weights. It's a fast-paced total body workout that gets the blood flowing, the sweat dripping, and the muscles burning.Beast: Abs
You might say, why abs only once a week? Each Body Beast workout closes with some ab work and you should always be stabilizing with your core anyway. Beast: Abs is nothing special but it will work your core. The B-E-A-S-T abs is kind of corny, but something different. The 10 minutes go by quickly, but you will feel it, especially if it's following the cardio workout and you're a bit spent already. More advanced people may want to supplement this with another favorite from time to time, but as a basic ab workout, this fits the bill.Body Beast - Tempo Workouts
The Tempo workouts, TEMPO: Chest/Tris and TEMPO Back/Bis and bonus workouts that can be used in place of the Build workouts in the schedule. If you are looking to mix things up, I would definitely recommend the Tempo workouts. Instead of pushing through reps quickly and explosively, the Tempo workouts go slow and emphasize the negative portion of the reps. Most set progressions go as follows: 15 reps with 6 seconds up and 6 seconds down. 12 reps with 3 seconds up and 6 seconds down. 8 reps with 3 seconds up and 3 seconds down.Conclusion
The Body Beast Build Phase gets you ready for what's to come. It teaches you the basics of Sagi's approach to hypertrophy and how to really work your muscles for size and strength. The schedule is a bit different than you may be used to with a different rest day every week, but variety is the spice of life.
Now GO BEAST UP!!!
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