This plan is broken into two main parts: an upper body workout and a lower body workout. An abdominal beast workout will supplement the upper and lower body days. We’ve picked big compound moves to get the most amount of work out of each session. A variety of rep ranges were also chosen to get a mix of strength, size, and power.

In week one, the upper body beast is done twice (Monday & Friday) with the lower body beast done on Wednesday. In week two, reverse the order. The lower body beast is done twice (Monday & Friday) with the upper body beast done on Wednesday. The abdominal beast can be added to the end of each main workout on Monday, Wednesday, and Friday.

FOCUS NYC trainer Ryan Heffernan demos the lower body beast, FOCUS NYC trainer and powerlifter Luis Tejada has got the upper body beast, and Mike Simone performs the abdominal beast.

THE WORKOUTS

The Upper Body Beast

1. Barbell Chest Press – 5 x 5
2. Pull Ups – Weighted – 5 x 5
3. Barbell Standing Shoulder Press – 4 x 6
4. Barbell Shrugs – 4 x 6
5. Weighted Dips – 3 x 8
6. Barbell Bicep Curls – 3 x8

*2 minute breaks on 5 x 5 exercises
*90 second breaks on 4 x 6 exercises
*60 second breaks on 3 x 8 exercises

The Lower Body Beast

1. Barbell Sumo Squats – 5 x 5
2. Barbell Straight Legged Deadlift – 5 x 5
3. Barbell Front Squats – 4 x 6
4. Barbell Sumo Deadlifts – 4 x 6
5. Barbell Squats – 3 x 8
6. Glute Ham Leg Raise – 3 x 8

*2 minute breaks on 5 x 5 exercises
*90 second breaks on 4 x 6 exercises
*60 second breaks on 3 x 8 exercises

The Abdominal Beast

1A. Weighted Hanging Leg Raise – 3 x 8
superset
1B. Wheel Roll Out – 3 x 8
Rest 45 seconds

2A. Floor Hip Thrusts with Twist – 3 x 12 per side
superset
2B. Swiss Ball Oblique Side Bends – 3 x 12 per side
Rest 45 seconds

3A. Swiss Ball Weighted Overhead Crunch – 3 x 8
superset
3B. V Crunch – 3 x 8
Rest 45 seconds