1

Step 1

Block 1. Build / Week 1/ Build Legs

2

Step 2

Block 1. Build / Week 1/ Build Chest/Tris

3

Step 3

Block 1. Build / Week 1/ Build Back/Bis

4

Step 4

Block 1. Build / Week 1/ Build Shoulders

5

Step 5

Block 1. Build / Week 1/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

6

Step 6

Block 1. Build / Week 1/ Build Chest/Tris or Tempo Chest/Tris

7

Step 7

Block 1. Build / Week 2/ Build Legs

8

Step 8

REST

9

Step 9

Block 1. Build / Week 2/ Build Back/Bis or Tempo Back/Bis

10

Step 10

Block 1. Build / Week 2/ Build Shoulders & Beast Abs

11

Step 11

REST

12

Step 12

Block 1. Build / Week 2/ Build Chest/Tris or Tempo Chest/Tris

13

Step 13

Block 1. Build / Week 2/ Build Legs

14

Step 14

Block 1. Build / Week 2/ Build Back/Bis or Tempo Back/Bis

15

Step 15

Block 1. Build / Week 3/ Build Legs

16

Step 16

Block 1. Build / Week 3/ Build Shoulders & Beast Abs

17

Step 17

Block 1. Build / Week 3/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

18

Step 18

REST

19

Step 19

Block 1. Build / Week 3/ Build Shoulders & Beast Abs

20

Step 20

Block 1. Build / Week 3/ Build Back/Bis or Tempo Back/Bis

21

Step 21

Block 1. Build / Week 3/ Build Chest/Tris or Tempo Chest/Tris

22

Step 22

Block 2. Bulk / Week 1/ Bulk Chest

23

Step 23

Block 2. Bulk / Week 1/ Bulk Legs

24

Step 24

Block 2. Bulk / Week 1/ Bulk Back

25

Step 25

REST

26

Step 26

Block 2. Bulk / Week 1/ Bulk Arms & Beast Abs

27

Step 27

Block 2. Bulk / Week 1/ Bulk Shoulders

28

Step 28

Block 2. Bulk / Week 1/ Bulk Chest

29

Step 29

Block 2. Bulk / Week 2/ Bulk Legs

30

Step 30

Block 2. Bulk / Week 2/ Bulk Back

31

Step 31

Block 2. Bulk / Week 2/ Bulk Arms & Beast Abs

32

Step 32

REST

33

Step 33

Block 2. Bulk / Week 2/ Bulk Shoulders

34

Step 34

Block 2. Bulk / Week 2/ Bulk Chest

35

Step 35

Block 2. Bulk / Week 2/ Bulk Legs

36

Step 36

Block 2. Bulk / Week 3/ Bulk Back

37

Step 37

Block 2. Bulk / Week 3/ Bulk Arms & Beast Abs

38

Step 38

REST

39

Step 39

Block 2. Bulk / Week 3/ Bulk Shoulders

40

Step 40

Block 2. Bulk / Week 3/ Bulk Chest

41

Step 41

Block 2. Bulk / Week 3/ Bulk Legs

42

Step 42

Block 2. Bulk / Week 3/ Bulk Back

43

Step 43

Block 2. Bulk / Week 4/ Bulk Arms & Beast Abs

44

Step 44

Block 2. Bulk / Week 4/ Bulk Shoulders

45

Step 45

REST

46

Step 46

Block 2. Bulk / Week 4/ Bulk Chest

47

Step 47

Block 2. Bulk / Week 4/ Bulk Back

48

Step 48

Block 2. Bulk / Week 4/ Bulk Legs

49

Step 49

Block 2. Bulk / Week 4/ Bulk Arms & Beast Abs

50

Step 50

REST

51

Step 51

Block 2. Bulk / Week 5/ Bulk Shoulders

52

Step 52

Block 2. Bulk / Week 5/ Bulk Legs

53

Step 53

Block 2. Bulk / Week 5/ Bulk Chest

54

Step 54

Block 2. Bulk / Week 5/ Bulk Arms & Beast Abs

55

Step 55

Block 2. Bulk / Week 5/ Bulk Back

56

Step 56

Block 2. Bulk / Week 5/ Bulk Shoulders

57

Step 57

REST

58

Step 58

Block 2. Bulk / Week 6/ Bulk Chest

59

Step 59

Block 2. Bulk / Week 6/ Bulk Legs

60

Step 60

Block 2. Bulk / Week 6/ Bulk Back

61

Step 61

Block 2. Bulk / Week 6/ Bulk Arms & Beast Abs

62

Step 62

Block 2. Bulk / Week 6/ Bulk Shoulders

63

Step 63

REST

64

Step 64

Block 3. Beast / Week 1/ Build Chest/Tris or Tempo Chest/Tris

65

Step 65

Block 3. Beast / Week 1/ Bulk Legs

66

Step 66

Block 3. Beast / Week 1/ Build Back/Bis or Tempo Back/Bis

67

Step 67

Block 3. Beast / Week 1/ Beast Cardio & Beast Abs

68

Step 68

REST

69

Step 69

Block 3. Beast / Week 1/ Bulk Arms

70

Step 70

Block 3. Beast / Week 1/ Build Shoulders

71

Step 71

Block 3. Beast / Week 2/ Bulk Chest

72

Step 72

Block 3. Beast / Week 2/ Build Legs

73

Step 73

Block 3. Beast / Week 2/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

74

Step 74

REST

75

Step 75

Block 3. Beast / Week 2/ Bulk Back

76

Step 76

Block 3. Beast / Week 2/ Bulk Arms & Beast Abs

77

Step 77

Block 3. Beast / Week 2/ Beast Cardio

78

Step 78

Block 3. Beast / Week 3/ Build Chest/Tris or Tempo Chest/Tris

79

Step 79

Block 3. Beast / Week 3/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

80

Step 80

Block 3. Beast / Week 3/ Bulk Shoulders

81

Step 81

Block 3. Beast / Week 3/ Build Back/Bis or Tempo Back/Bis

82

Step 82

REST

83

Step 83

Block 3. Beast / Week 3/ Beast Cardio & Beast Abs

84

Step 84

Block 3. Beast / Week 3/ Bulk Legs

1

Step 1

Block 1. Build / Week 1/ Build Legs

2

Step 2

Block 1. Build / Week 1/ Build Chest/Tris

3

Step 3

Block 1. Build / Week 1/ Build Back/Bis

4

Step 4

Block 1. Build / Week 1/ Build Shoulders

5

Step 5

Block 1. Build / Week 1/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

6

Step 6

Block 1. Build / Week 1/ Build Chest/Tris or Tempo Chest/Tris

7

Step 7

Block 1. Build / Week 2/ Build Legs

8

Step 8

REST

9

Step 9

Block 1. Build / Week 2/ Build Back/Bis or Tempo Back/Bis

10

Step 10

Block 1. Build / Week 2/ Build Shoulders & Beast Abs

11

Step 11

REST

12

Step 12

Block 1. Build / Week 2/ Build Chest/Tris or Tempo Chest/Tris

13

Step 13

Block 1. Build / Week 2/ Build Legs

14

Step 14

Block 1. Build / Week 2/ Build Back/Bis or Tempo Back/Bis

15

Step 15

Block 1. Build / Week 3/ Build Legs

16

Step 16

Block 1. Build / Week 3/ Build Shoulders & Beast Abs

17

Step 17

Block 1. Build / Week 3/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

18

Step 18

REST

19

Step 19

Block 1. Build / Week 3/ Build Shoulders & Beast Abs

20

Step 20

Block 1. Build / Week 3/ Build Back/Bis or Tempo Back/Bis

21

Step 21

Block 1. Build / Week 3/ Build Chest/Tris or Tempo Chest/Tris

22

Step 22

Block 2. Bulk / Week 1/ Bulk Chest

23

Step 23

Block 2. Bulk / Week 1/ Bulk Legs

24

Step 24

Block 2. Bulk / Week 1/ Bulk Back

25

Step 25

REST

26

Step 26

Block 2. Bulk / Week 1/ Bulk Arms & Beast Abs

27

Step 27

Block 2. Bulk / Week 1/ Bulk Shoulders

28

Step 28

Block 2. Bulk / Week 1/ Bulk Chest

29

Step 29

Block 2. Bulk / Week 2/ Bulk Legs

30

Step 30

Block 2. Bulk / Week 2/ Bulk Back

31

Step 31

Block 2. Bulk / Week 2/ Bulk Arms & Beast Abs

32

Step 32

REST

33

Step 33

Block 2. Bulk / Week 2/ Bulk Shoulders

34

Step 34

Block 2. Bulk / Week 2/ Bulk Chest

35

Step 35

Block 2. Bulk / Week 2/ Bulk Legs

36

Step 36

Block 2. Bulk / Week 3/ Bulk Back

37

Step 37

Block 2. Bulk / Week 3/ Bulk Arms & Beast Abs

38

Step 38

REST

39

Step 39

Block 2. Bulk / Week 3/ Bulk Shoulders

40

Step 40

Block 2. Bulk / Week 3/ Bulk Chest

41

Step 41

Block 2. Bulk / Week 3/ Bulk Legs

42

Step 42

Block 2. Bulk / Week 3/ Bulk Back

43

Step 43

Block 2. Bulk / Week 4/ Bulk Arms & Beast Abs

44

Step 44

Block 2. Bulk / Week 4/ Bulk Shoulders

45

Step 45

REST

46

Step 46

Block 2. Bulk / Week 4/ Bulk Chest

47

Step 47

Block 2. Bulk / Week 4/ Bulk Back

48

Step 48

Block 2. Bulk / Week 4/ Bulk Legs

49

Step 49

Block 2. Bulk / Week 4/ Bulk Arms & Beast Abs

50

Step 50

REST

51

Step 51

Block 2. Bulk / Week 5/ Bulk Shoulders

52

Step 52

Block 2. Bulk / Week 5/ Bulk Legs

53

Step 53

Block 2. Bulk / Week 5/ Bulk Chest

54

Step 54

Block 2. Bulk / Week 5/ Bulk Arms & Beast Abs

55

Step 55

Block 2. Bulk / Week 5/ Bulk Back

56

Step 56

Block 2. Bulk / Week 5/ Bulk Shoulders

57

Step 57

REST

58

Step 58

Block 2. Bulk / Week 6/ Bulk Chest

59

Step 59

Block 2. Bulk / Week 6/ Bulk Legs

60

Step 60

Block 2. Bulk / Week 6/ Bulk Back

61

Step 61

Block 2. Bulk / Week 6/ Bulk Arms & Beast Abs

62

Step 62

Block 2. Bulk / Week 6/ Bulk Shoulders

63

Step 63

REST

64

Step 64

Block 3. Beast / Week 1/ Build Chest/Tris or Tempo Chest/Tris

65

Step 65

Block 3. Beast / Week 1/ Bulk Legs

66

Step 66

Block 3. Beast / Week 1/ Build Back/Bis or Tempo Back/Bis

67

Step 67

Block 3. Beast / Week 1/ Beast Cardio & Beast Abs

68

Step 68

REST

69

Step 69

Block 3. Beast / Week 1/ Bulk Arms

70

Step 70

Block 3. Beast / Week 1/ Build Shoulders

71

Step 71

Block 3. Beast / Week 2/ Bulk Chest

72

Step 72

Block 3. Beast / Week 2/ Build Legs

73

Step 73

Block 3. Beast / Week 2/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

74

Step 74

REST

75

Step 75

Block 3. Beast / Week 2/ Bulk Back

76

Step 76

Block 3. Beast / Week 2/ Bulk Arms & Beast Abs

77

Step 77

Block 3. Beast / Week 2/ Beast Cardio

78

Step 78

Block 3. Beast / Week 3/ Build Chest/Tris or Tempo Chest/Tris

79

Step 79

Block 3. Beast / Week 3/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

80

Step 80

Block 3. Beast / Week 3/ Bulk Shoulders

81

Step 81

Block 3. Beast / Week 3/ Build Back/Bis or Tempo Back/Bis

82

Step 82

REST

83

Step 83

Block 3. Beast / Week 3/ Beast Cardio & Beast Abs

84

Step 84

Block 3. Beast / Week 3/ Bulk Legs

09 September 2015
Goal completed 22 September 2016
Details Briefly

Goal author

Deft

Russia, Санкт-Петербург

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Sport & Fitness

Прохождение тренировочной программы "Body Beast"

Прошел полный курс тренировок Focus T25 с Шоном Ти, возник вопрос: что дальше? Самый популярный ответ: Проходи Шоновскую программу Insanity! Тренировки Шона хороши в плане подготовки тела к чему-то более серьезному и похудения, но меня, как дрища обыкновенного, интересует в первую очередь набор мышечной массы. Брать абонемент в зал и потеть там по 2 часа - не вариант для меня (живу за городом и испытываю постоянный дефицит времени).

Порылся в интернете и отыскал Body Beast. С первого взгляда мне все понравилось, так что буду пробовать.

Программа рассчитана на 12 недель и разбита на 3 блока (см 2-ой скриншот). Причем, есть 2 варианта прохождения: для тех, кому важен только набор массы и для тех, кто не дрищ помимо роста мускулатуры не хочет обрасти жирком. Я выбрал первый)

Естественно, на одних тренировках далеко не уедешь, поэтому в дополнение к программе идет план питания на английском. Наши умельцы уже подкорректировали и перевели его на русский - ссылка.

Минимально необходимый набор инвентаря имеется: фитбол, набор гантелей, турник.

Стартую 21 сентября.

  1. Block 1. Build / Week 1/ Build Legs

  2. Block 1. Build / Week 1/ Build Chest/Tris

  3. Block 1. Build / Week 1/ Build Back/Bis

  4. Block 1. Build / Week 1/ Build Shoulders

  5. Block 1. Build / Week 1/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

  6. Block 1. Build / Week 1/ Build Chest/Tris or Tempo Chest/Tris

  7. Block 1. Build / Week 2/ Build Legs

  8. REST

  9. Block 1. Build / Week 2/ Build Back/Bis or Tempo Back/Bis

  10. Block 1. Build / Week 2/ Build Shoulders & Beast Abs

  11. REST

  12. Block 1. Build / Week 2/ Build Chest/Tris or Tempo Chest/Tris

  13. Block 1. Build / Week 2/ Build Legs

  14. Block 1. Build / Week 2/ Build Back/Bis or Tempo Back/Bis

  15. Block 1. Build / Week 3/ Build Legs

  16. Block 1. Build / Week 3/ Build Shoulders & Beast Abs

  17. Block 1. Build / Week 3/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

  18. REST

  19. Block 1. Build / Week 3/ Build Shoulders & Beast Abs

  20. Block 1. Build / Week 3/ Build Back/Bis or Tempo Back/Bis

  21. Block 1. Build / Week 3/ Build Chest/Tris or Tempo Chest/Tris

  22. Block 2. Bulk / Week 1/ Bulk Chest

  23. Block 2. Bulk / Week 1/ Bulk Legs

  24. Block 2. Bulk / Week 1/ Bulk Back

  25. REST

  26. Block 2. Bulk / Week 1/ Bulk Arms & Beast Abs

  27. Block 2. Bulk / Week 1/ Bulk Shoulders

  28. Block 2. Bulk / Week 1/ Bulk Chest

  29. Block 2. Bulk / Week 2/ Bulk Legs

  30. Block 2. Bulk / Week 2/ Bulk Back

  31. Block 2. Bulk / Week 2/ Bulk Arms & Beast Abs

  32. REST

  33. Block 2. Bulk / Week 2/ Bulk Shoulders

  34. Block 2. Bulk / Week 2/ Bulk Chest

  35. Block 2. Bulk / Week 2/ Bulk Legs

  36. Block 2. Bulk / Week 3/ Bulk Back

  37. Block 2. Bulk / Week 3/ Bulk Arms & Beast Abs

  38. REST

  39. Block 2. Bulk / Week 3/ Bulk Shoulders

  40. Block 2. Bulk / Week 3/ Bulk Chest

  41. Block 2. Bulk / Week 3/ Bulk Legs

  42. Block 2. Bulk / Week 3/ Bulk Back

  43. Block 2. Bulk / Week 4/ Bulk Arms & Beast Abs

  44. Block 2. Bulk / Week 4/ Bulk Shoulders

  45. REST

  46. Block 2. Bulk / Week 4/ Bulk Chest

  47. Block 2. Bulk / Week 4/ Bulk Back

  48. Block 2. Bulk / Week 4/ Bulk Legs

  49. Block 2. Bulk / Week 4/ Bulk Arms & Beast Abs

  50. REST

  51. Block 2. Bulk / Week 5/ Bulk Shoulders

  52. Block 2. Bulk / Week 5/ Bulk Legs

  53. Block 2. Bulk / Week 5/ Bulk Chest

  54. Block 2. Bulk / Week 5/ Bulk Arms & Beast Abs

  55. Block 2. Bulk / Week 5/ Bulk Back

  56. Block 2. Bulk / Week 5/ Bulk Shoulders

  57. REST

  58. Block 2. Bulk / Week 6/ Bulk Chest

  59. Block 2. Bulk / Week 6/ Bulk Legs

  60. Block 2. Bulk / Week 6/ Bulk Back

  61. Block 2. Bulk / Week 6/ Bulk Arms & Beast Abs

  62. Block 2. Bulk / Week 6/ Bulk Shoulders

  63. REST

  64. Block 3. Beast / Week 1/ Build Chest/Tris or Tempo Chest/Tris

  65. Block 3. Beast / Week 1/ Bulk Legs

  66. Block 3. Beast / Week 1/ Build Back/Bis or Tempo Back/Bis

  67. Block 3. Beast / Week 1/ Beast Cardio & Beast Abs

  68. REST

  69. Block 3. Beast / Week 1/ Bulk Arms

  70. Block 3. Beast / Week 1/ Build Shoulders

  71. Block 3. Beast / Week 2/ Bulk Chest

  72. Block 3. Beast / Week 2/ Build Legs

  73. Block 3. Beast / Week 2/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

  74. REST

  75. Block 3. Beast / Week 2/ Bulk Back

  76. Block 3. Beast / Week 2/ Bulk Arms & Beast Abs

  77. Block 3. Beast / Week 2/ Beast Cardio

  78. Block 3. Beast / Week 3/ Build Chest/Tris or Tempo Chest/Tris

  79. Block 3. Beast / Week 3/ Beast Cardio & Beast Abs or Beast Total Body & Beast Abs

  80. Block 3. Beast / Week 3/ Bulk Shoulders

  81. Block 3. Beast / Week 3/ Build Back/Bis or Tempo Back/Bis

  82. REST

  83. Block 3. Beast / Week 3/ Beast Cardio & Beast Abs

  84. Block 3. Beast / Week 3/ Bulk Legs

  • 4041
  • 09 September 2015, 10:45

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