Plan Details
Beast Mode Blueprint
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Intermediate Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 158 |
| Total Workouts | 32 |
| Equipment Required | Body weight, Cable, Leverage machine, Barbell, Dumbbell, Smith machine, Weighted, Rope, Band, Suspension, Medicine Ball, Bosu ball, Assisted, Resistance Band, Kettlebell, EZ Barbell |
Fitness Plan Description
Activate beast mode and conquer your fitness journey with this strategic strength training blueprint.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Wide Grip Bench Press | 4 | 10 reps | 60 sec |
| Smith Wide Grip Decline Bench Press | 4 | 10 reps | 60 sec |
| Weighted Drop Push Up | 3 | 12 reps | 60 sec |
| Wide Hand Push up | 3 | 12 reps | 60 sec |
| Medicine Ball Chest Push Single Response | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flutter Kicks | 4 | 12 reps | 30 sec |
| Vertical Mountain Climber | 4 | 12 reps | 30 sec |
| Resistance Band Air Bike | 4 | 1 min | 60 sec |
| Alternating Punching | 4 | 30 sec | 30 sec |
| Frogger | 4 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bent Over Row | 4 | 8 reps | 90 sec |
| Barbell Incline Row | 3 | 10 reps | 60 sec |
| Alternating Lateral Pulldown | 3 | 12 reps | 60 sec |
| Assisted Pull-up | 3 | 8 reps | 90 sec |
| Barbell Pullover To Press | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Seated Squat Calf Raise on Leg Press Machine | 4 | 12 reps | 90 sec |
| Seated Calf Stretch | 3 | 30 sec | 60 sec |
| Smith Reverse Calf Raises | 3 | 12 reps | 60 sec |
| Standing Gastrocnemius Calf Stretch | 3 | 30 sec | 60 sec |
| Band Calf Raise (Version 3) | 4 | 15 reps | 90 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Alternating Side Press | 3 | 12 reps | 60 sec |
| Dumbbell Arnold Press (version 2) | 3 | 12 reps | 60 sec |
| Air Twisting Crunch | 3 | 12 reps | 60 sec |
| Dumbbell Cuban Press | 3 | 12 reps | 60 sec |
| Dumbbell Front Raise (version 2) | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walk Wave Machine | 3 | 3 min | 60 sec |
| Walking on Stepmill | 3 | 3 min | 60 sec |
| Band Upper Body Lying Air Bike | 4 | 12 reps | 60 sec |
| Walk Elliptical Cross Trainer | 3 | 10 reps | 60 sec |
| Jump Box | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deep Push Up | 4 | 12 reps | 60 sec |
| Drop Push Up | 4 | 12 reps | 60 sec |
| Dumbbell Decline One Arm Fly | 3 | 10 reps | 60 sec |
| Dumbbell Incline One Arm Fly | 3 | 10 reps | 60 sec |
| Dumbbell Incline One Arm Fly on Exercise Ball | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Triceps Extension | 4 | 10 reps | 60 sec |
| Dumbbell Single Spider Curl with Chest Support | 4 | 10 reps | 60 sec |
| EZ-Barbell Lying Triceps Extension | 4 | 10 reps | 60 sec |
| Dumbbell Seated Alternating Biceps Curl | 4 | 10 reps | 60 sec |
| Dumbbell Preacher Curl over Exercise Ball | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat On Bosu Ball | 3 | 12 reps | 60 sec |
| Assisted Prone Lying Quadriceps Stretch | 3 | 15 reps | 60 sec |
| Single Leg Squat (pistol) | 3 | 8 reps | 60 sec |
| Dumbbell Goblet Squat | 3 | 10 reps | 60 sec |
| Single Leg Squat with Support (pistol) | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cross Jacks | 3 | 20 reps | 60 sec |
| 3/4 Sit-up | 3 | 3 min | 60 sec |
| Kettlebell Full Swing | 4 | 15 reps | 60 sec |
| Push to Run | 3 | 1 min | 60 sec |
| Walking High Knees Lunge | 3 | 16 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Standing Military Press | 4 | 10 reps | 90 sec |
| Barbell Standing Military Press (without rack) | 3 | 12 reps | 60 sec |
| Suspension Middle Row | 3 | 12 reps | 60 sec |
| Suspension Single Arm Rear Delt Row | 3 | 12 reps | 60 sec |
| Suspension Split Fly | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Side Plank Hip Adduction | 3 | 10 reps | 60 sec |
| Reclining Lower Trunk Extensor Stretch | 3 | 30 sec | 30 sec |
| Lying Knee To Chest Stretch | 3 | 30 sec | 60 sec |
| Standing Knee To Chest Stretch | 3 | 30 sec | 60 sec |
| Hip Circles Stretch | 3 | 30 sec | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspension Upper Back Stretch | 4 | 8 reps | 90 sec |
| Cable One Arm Twisting Seated Row | 3 | 10 reps | 60 sec |
| Cable Twisting Standing Row | 3 | 12 reps | 60 sec |
| Lever Lying T-bar Row | 3 | 8 reps | 90 sec |
| Jumping Pull-up | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking | 3 | 12 reps | 60 sec |
| Briskly Walking | 3 | 12 reps | 60 sec |
| Elbow To Knee Twists | 3 | 12 reps | 60 sec |
| Side Shuttle | 3 | 12 reps | 60 sec |
| Back And Forth Step | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Shoulder Grip Upright Row | 4 | 8 reps | 90 sec |
| Dumbbell Standing Overhead Press | 4 | 8 reps | 90 sec |
| Dumbbell One Arm Shoulder Press (version 2) | 4 | 8 reps | 90 sec |
| Dumbbell Arnold Press | 4 | 8 reps | 90 sec |
| Band Single Arm Shoulder Press | 4 | 8 reps | 90 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Reverse Wrist Curl (version 2) | 4 | 12 reps | 60 sec |
| Barbell Reverse Curl | 4 | 10 reps | 90 sec |
| Barbell Standing Reverse Grip Curl | 4 | 10 reps | 90 sec |
| Barbell Wrist Curl (version 2) | 4 | 12 reps | 60 sec |
| Cable Hammer Curl (with rope) | 4 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Rear Delt Row (with rope) | 3 | 15 reps | 60 sec |
| Cable Seated Rear Lateral Raise | 3 | 15 reps | 60 sec |
| Cable Standing Crossover High Reverse Fly | 3 | 15 reps | 60 sec |
| Cable Standing Rear Delt Row (with rope) | 3 | 15 reps | 60 sec |
| Cable Supine Reverse Fly | 3 | 15 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Full Can Lateral Raise | 4 | 12 reps | 90 sec |
| Cable Pushdown | 4 | 12 reps | 90 sec |
| Cable Straight Back Seated Row | 4 | 10 reps | 90 sec |
| Dumbbell Standing Calf Raise | 4 | 15 reps | 90 sec |
| Finger Curls | 4 | 12 reps | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift High Pull | 4 | 8 reps | 90 sec |
| Smith Standing Shoulder Press | 3 | 10 reps | 60 sec |
| Cable twisting overhead press | 3 | 12 reps | 60 sec |
| Standing Plate Presses | 3 | 12 reps | 60 sec |
| Dumbbell Incline Front Raise | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Two Arm Seated Hammer Curl on Exercise Ball | 4 | 10 reps | 60 sec |
| Forearm Pronator Stretch | 4 | 10 reps | 60 sec |
| Barbell Incline Reverse grip Spider Curl with Chest Support | 4 | 10 reps | 60 sec |
| Dumbbell One Arm Seated Neutral Wrist Curl | 4 | 10 reps | 60 sec |
| Dumbbell Behind Back Finger Curl | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Back Shrug | 4 | 8 reps | 90 sec |
| Smith Shrug | 3 | 10 reps | 60 sec |
| Slopes Towards Stretch | 2 | 30 sec | 30 sec |
| Side-To-Side Chin | 3 | 12 reps | 60 sec |
| Weighted Pull-Up | 3 | 8 reps | 90 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Squat | 3 | 12 reps | 60 sec |
| Cable One Arm Lateral Raise | 3 | 12 reps | 60 sec |
| Lever Back Extension (version 2) | 3 | 12 reps | 60 sec |
| Crunch - Back (WRONG-RIGHT) | 3 | 12 reps | 60 sec |
| Barbell Wide-grip Drag Curl | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bent Side Knee Push-up | 4 | 10 reps | 90 sec |
| Bridge Hip Abduction | 4 | 12 reps | 90 sec |
| Cable Standing Hip Extension | 3 | 12 reps | 60 sec |
| Crossover Kneeling Hip Flexion Stretch | 3 | 10 reps | 60 sec |
| Bench Hip Extension | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Incline Hammer Chest Press | 4 | 8 reps | 60 sec |
| Lever Lying Chest Press (plate loaded) | 4 | 8 reps | 60 sec |
| Dumbbell Seated Upright Alternating Squeeze Press | 3 | 10 reps | 60 sec |
| Twist Push-up | 3 | 10 reps | 60 sec |
| Finger Push-up | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hyght Dumbbell Fly | 4 | 12 reps | 60 sec |
| Korean dips | 4 | 12 reps | 60 sec |
| Barbell Weighted Bench Press | 3 | 10 reps | 60 sec |
| Barbell Bench Press (with hanging band technique) | 3 | 10 reps | 60 sec |
| Dumbbell Straight Arm Pullover (with hanging band technique) | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat (with hanging band technique) | 3 | 10 reps | 60 sec |
| Archer Push up | 3 | 12 reps | 60 sec |
| Straddle planche | 3 | 8 reps | 60 sec |
| Skin the cat | 3 | 10 reps | 60 sec |
| Dumbbell One Arm Floor Fly | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Reverse Grip Triceps Pushdown (SZ-bar) | 4 | 10 reps | 60 sec |
| Cable Biceps Curl (SZ-bar) | 4 | 10 reps | 60 sec |
| Cable Reverse Grip Biceps Curl (SZ-bar) | 4 | 10 reps | 60 sec |
| Cable One Arm Side Triceps Pushdown | 4 | 10 reps | 60 sec |
| Lever Preacher Curl (version 2) | 4 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Crossover Lateral Pulldown | 4 | 8 reps | 90 sec |
| Cable Front Seated Row | 3 | 10 reps | 60 sec |
| Cable Floor Seated Wide-grip Row | 3 | 12 reps | 60 sec |
| Cable Incline Pushdown | 3 | 8 reps | 90 sec |
| Barbell Shrug | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Lunge | 3 | 12 reps | 60 sec |
| Cable Front Squat (VERSION 2) | 3 | 12 reps | 60 sec |
| Resistance Band Leg Extension | 3 | 15 reps | 60 sec |
| Stair Up | 3 | 10 reps | 60 sec |
| Cable Lateral Lunge (VERSION 2) | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking High Knees Lunge | 3 | 20 reps | 60 sec |
| Ski Step | 3 | 20 reps | 60 sec |
| Side Bear Crawl | 3 | 10 reps | 30 sec |
| Bicycle | 1 | 3 min | 90 sec |
| Walking on Stepmill | 1 | 3 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Posterior Tibialis Stretch | 3 | 30 sec | 30 sec |
| Seated Toe Flexion Stretch | 3 | 30 sec | 30 sec |
| Standing Gastrocnemius | 3 | 30 reps | 30 sec |
| Band calf raise | 3 | 15 reps | 60 sec |
| Smith Toe Raise | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Rear Delt Row_shoulder | 4 | 10 reps | 60 sec |
| Dumbbell Rear Fly | 4 | 10 reps | 60 sec |
| Dumbbell Rear Lateral Raise (support head) | 4 | 10 reps | 60 sec |
| Dumbbell Reverse Fly | 4 | 10 reps | 60 sec |
| Dumbbell One Arm Reverse Fly (with support) | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.
3 days ago
Took the words right out of my mouth!
3 days ago
Beautiful combination of colors!
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.