THE BEASTMODE FULL BODY PROGRAM
TABLE OF CONTENTS
FREQUENTLY ASKED QUESTIONS
2
Training program Week 1-8
7
Training program week 9-16
11
Workout video demonstrations
14
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THE BEASTMODE FULL BODY PROGRAM
FAQ
Q: How Many Days/Months Does This Program Take To Complete?
A: There are 16 cycles total. That is 4 months on this program. This is assuming you don’t miss
any weeks of training and you stay on the program no matter what. However, I understand
people get sick, gyms close early, etc.
Q: Why so many exercises in one workout?
A: You are hitting your whole body in the workout. I come from a bodybuilding background. I
designed this program for people wanting a sculpted looking physique. You must hit every
muscle group individually for the best results. For example: doing some standing overhead
presses works the delts, but that won’t hit the side and rear heads. This is why there are 2 to 3
delt movements in the routine and not just one.
Q: How long do these workout take in the gym?
A: It depends how much rest you are taking in between sets. You can be training 2 to 3 hours
each session. If you want to be in the gym for 2 hours (or less), try keeping the breaks as
shorts as possible and try super setting some of these exercises in the routine.
Q: Why do the first 8 weeks of the program have us only doing 2 working sets.
A: You are literally training the whole body in one session. 2 working sets is plenty to start
with. Get used to doing full body first. Once you get used to it, then increase the volume. At
first, you may notice halfway through these workouts you will get tired. That is because you
are hitting several muscle groups at once. Besides, your warmup sets don’t count as part of
the 2 working sets. Warm up first, then choose a weight heavy enough to make the rep range
challenging.
Q: when should I do abs?
A: Do them when it is most convenient for you. At least 2 times a week. I personally do
them in the morning with cardio 3 times a week (when I’m cutting). I rarely touch abs when
I’m bulking. My abs are already developed enough. Here is a video of a solid ab routine that I
personally do that gives good insight on formand rep ranges to use:
https://youtu.be/fuVJI2ny10o
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THE BEASTMODE FULL BODY PROGRAM
FAQ
Q: Is this program best for bulking or cutting?
A: This can be used for anyone. Does not matter if bulking or cutting. However, after the first 8
weeks volume will increase. If you are cutting on this program don't perform more cardio than
you need to. Just do enough cardio to help you lose weight and track your macros very closely.
You will already be burning a lot of calories on this plan. So doing a lot of cardio and eating
too little will cause you to lose weight too fast. You want to diet at a nice steady pace when
cutting as a natural lifter.
Q: Is doing this program enough to gain mass?
A: No; you have to eat in a calorie surplus if you want to grow with this program. I even offer
affordable macro based online coaching if you need help with your macros, or you can just
simply eat more calories. I have a series on YouTube called “eat big or stay small’’ showing
plenty of examples of how to eat when you want grow.
Q: These workouts are too long. How can I make them shorter?
A: You are only in the gym 3 days in the week. That’s is 4 off days. I make these workouts long so
you can get the most out of these training sessions. You can try super setting. For example: you
can super set the chest and back movements and the bicep and triceps movements. Also, don’t
take long breaks in between sets.
Q: What if my gym doesn't have the equipment for the exercise you listed for me to do?
A: Just do another exercise that hit the muscle group in a similar fashion. For example, if I put
squats in your routine, do the smith machine squat instead if you don’t like freeweight squats.
Another example, if I say do calve raises and your gym doesn't have a calve raise machine then
do some toe raises on the leg press. It's not that serious!! Just hit the muscle groups and hit
them hard. Also, I put some examples of some "alternative exercises" in some of the form videos.
For example, in the video showing dumbbell rows, I also show you hammer strength rows for
an alternative exercise.
Q: How do you determine the warmup set vs the working sets. How To warm up?
A: watch this video- https://youtu.be/1oBWTgDhgso
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THE BEASTMODE FULL BODY PROGRAM
FAQ
Q: When should I do my cardio?
A: I feel the best time to do it is first thing in the morning with some abs, but if your work or life schedule
doesn't allow that, then do your cardio after you weight train. It would be do some cardio sessions on
your rest days that way you can be active everyday. Instead of just sitting on your ass on your non lifting
days. I also notice I stay leaner while bulking when I do cardio on rest days.
Q: Should I go to failure each set?
A: Go to failure but not complete failure. What I mean is, If I tell you to perform and exercise for 8-12 reps.
That means use a weight that's so heavy you can do it for 8 (no more than 12 reps) using good form. Don't
try to go beyond failure buy doing extra forced reps and partials. Be sure to track your progress as
well. If you don’t have a good memory keep a training journal or notes in your phone to track your
progress on the weights you use on your working sets.
Q: How long should I be resting between sets?
A: Depends on how many reps you did. Here is what I suggest for optimal results and intensity.
*12-15 reps 30-45 seconds
*8-12 rep range= 60-90 seconds
*6-8 reps- 90-120 seconds
*4-6 reps- 120- 180 seconds
Q: when should I do abs?
A: Do them when it is most convenient for you. At least 2 times a week. I personally do them in the morning
with cardio 2 to 3 times a week (when I’m cutting). I rarely touch abs when I’m bulking. My abs are already
developed enough. Since you have 4 off days on this program, you can do abs and cardio on the rest days.
Q: Can I do dips for lower chest?
A: Yes; I have flat presses on the Monday and Friday workouts. You can just replace one of the days. For
example: you can do flat bench on the Monday workout and Dips on the Friday workout.
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THE BEASTMODE FULL BODY PROGRAM
FAQ
Q: If leg extensions hurt my knees, can I skip them?
A: yes; you can skip them. It’s not a big deal.
Q: How heavy do I need to go?
A: You need to go heavy enough to reach failure within the suggested rep ranges. For example: If I say do seated
cable rows for 8-12 reps. I’m going to use a 200 pounds on the weight stack because I reach failure at about 10
to 11 reps with that weight. If I can do 13 or more reps that means I went too light and need heavier weight. If I'm
going for 4-6 reps, I would use about 240 pounds because I can fail at about 5 reps with good form using that
much weight. Be sure to write down the weights you use. This way you can aim to beat your personal best lifts
and add more weight over time. Adding more weight/reps is how you grow.
Q: Do I do this program only once. Is it over after the 16 week are completed?
A: I made this program for people that are busy and can only get to the gym 3 times a week. It’s up to you! If your
schedule changes and you can get back to the hitting the gym 4 or more days a week, I would do a traditional
split style training. It’s easier to make progress if you don’t have to hit your whole body each session lol. To
answer this question, you can do this program over as many time as you want.
Q: People tell me to retract the scapula when I bench press. Can you explain what that means?
A: watch this video- https://youtu.be/JJ5iCcKzg2Q
Q: Can I add more exercises and more sets to certain movements to improve weak points?
A: You can if you want. For example: you can add more arm exercises on your Friday workout. For another
example: add more chest exercises on your Wednesday workout. Just learn your body and adjust things for
your needs. This full body program is balanced, but you can adjust things once your get used to this training
volume. The volume on this plan is already high.
Q: Why do you suggest Trap Bar Deadlifts over the conventional and sump versions?
A: They are safer on the back. Your form needs to be very good if you do conventional. If you decide to do
conventional dead's, be sure you watch several videos on the form and execution. Trap bars dead's don’t scrape
your skins and they are safer on the lower back too. Also, you can really hurt your back if your form isn't
perfect. I much rather you do something safe in the gym. There is no need for traditional deadlifts unless you
plan to be a powerlifter. Every muscle the barbell deadlift builds, you can build those areas with other
movements just fine. Sumo dead's are safer that conventional dead's, but depending on your natural hip width
and leg length they may not be comfortable for you do perform. If you can't do trap bar dead, I rather you just
do squats instead.
Q: If 2 sets feel too easy, can I skip to the last 8 weeks of the program and do 3 sets per exercise?
A: yes; if you want to. However, I suggest waiting at least 6 weeks before increasing the volume. If you do decide
to increase the volume to 3 or 4 sets, listen to your body. If you start to feel very drained and less motivated,
you are probably doing too much too soon. Keep in mind, even thought you are only in the gym 3 days a week, you
are only resting 1 day between these long sessions, so it's best to adapt to the full body training first before
increasing the volume.
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THE BEASTMODE FULL BODY PROGRAM
FAQ
Q: What about form? I'm not familiar with some of these exercises.
A: I have links to tutorial videos for every exercise on this program. Just go to the ‘’tutorial
video sections’’ You may have to copy and paste the links. These are YouTube videos, so watching
them should be no issue.
Q: What Supplement You Think I Should Take?
A: watch this video- https://youtu.be/amjxiva80aQ
Q: When I do this program again for the second time. Do I start back at the first 8 weeks or do I
begin with the final 8 weeks with the slightly higher volume.
A: That's a great question. You probably assume that since you already have completed the final
8 weeks that you need to either keep the volume the same or go even higher. I would start the
program over to give your body a break from the excess volume. You may even notice your
strength increase. If you eventually decide to do more volume that the program instructed, be
sure to pay attention to your body and ensue that you are recovering. Consider taking a week
off (or a few days off) every 8-16 weeks to ensure you are recovering. If you don’t want to take
days off, try have a DELOAD week every 8-16 weeks instead. DEloading just means go to the gym
and train light. Get a good pump and go home.
Q: What should I do on my rest day?
A: I would either stay home and catch up on sleep while catching up on some work and other
responsibilities outside of the gym, or I would go to the gym and do some cardio and abs for
active recovery. Don’t add an extra day of lifting. Rest is important too!
Q: I noticed that I’m weak on this program. I notice that I’m not able to do as many pullups or
bench as much as I usually do?
A: This is one of the reasons why I start you off with only 2 working sets. Working the whole
body is taxing, so be patient. You will notice the strength come back eventually.
If your questions or concerns have not been answered here, then please feel free to email me
(Chris@@Beastmode316.com) I will respond to you within 24-48 hours. Be sure to make the
subject title "FAQ." This way I will be able to find the email quickly due to a lot of spam mail I
receive.
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SPLIT BREAKDOWN
THE FULL BODY BREAKDOWN
WEEK 1-8
WEEK 9-16
Once the program is over, take a week off from
training and do this program again. Once you get
used to full body training, you can adjust your
training routines to fit your personal needs.
Be sure to read the FAQ section of this program.
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THE BEASTMODE FULL BODY PROGRAM
FIRST 8 weeks
Monday | week 1 - 8
Standing Calve Raise- 2 sets of 10-15 reps
Front Squats or Back Squats (or any squat machine)- 2 sets of 6-12 reps
Leg Extensions- 2 sets of 10-15 reps
Lying Leg (or Standing Leg Curl)- 2 sets of 10-15 reps
Stiff Leg Dead's (or Romanian style)- 2 sets of 6-12 reps
Pec Fly- 2 sets of 10-15 reps
Flat Bench- (barbell, dumbbell or hammer strength machine)- 2 sets of 6-12 reps
Wide Grip Pulldown (or pullups)- 2 sets of 6-12 reps
Bent Over Barbell Row (or wide grip T-Bar Row)- 2 sets of 6-12 reps
Standing Overhead Press (barbell)- 2 sets of 6-12 reps
Dumbbell Side Raises- 2 sets of 10-15 reps
Shrugs (barbell or dumbbell)- 2 sets of 10-15 reps
Straight Bar Curl (free-weight or cable)- 2 sets of 8-12 reps
Straight Bar Press down (or rope)- 2 sets of 8-12 reps
Tuesday= rest day
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THE BEASTMODE FULL BODY PROGRAM
FIRST 8 weeks
Wednesday | week 1 - 8
Seated Calve Raise- 2 sets of 10-15 reps
Leg Press- 2 sets of 10-15 reps
Leg Extensions- 2 sets of 10-15 reps
Seated Leg Curl- 2 sets of 10-15 reps
Lying Leg Curl- 2 sets of 10-15 reps
Low To High Cable Crossover (or Crucifix Crossover)- 2 sets of 10-15 reps
Incline Bench- (barbell, dumbbell or hammer strength machine)- 2 sets of 6-12 reps
Close Grip Pulldown (V-shaped handle)- 2 sets of 6-12 reps
Seated Cable Row (or close grip T-Bar Row)- 2 sets of 6-12 reps
Seated Dumbbell Press (or any shoulder pressing machine)- 2 sets of 6-12 reps
Cable Side Raises- 2 sets of 10-15 reps (each side)
Upright Row (bar or cable)- 2 sets of 10-15 reps
Hammer Curl (dumbbell or rope with cable)- 2 sets of 8-12 reps
Overhead Rope Extension (or One Arm Dumbbell Extension)- 2 sets of 8-12 reps
Thursday= rest day
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THE BEASTMODE FULL BODY PROGRAM
FIRST 8 weeks
Friday | week 1 - 8
Standing Calve Raise- 2 sets of 10-15 reps
Trap Bar Deadlifts (or Conventional Deadlifts, Sumo Deadlifts or Squats)- 2 sets
of 10-15 reps
Leg Extension- 2 sets of 10-15 reps
Lying Leg Curl (or Standing Leg Curl)- 2 sets of 10-15 reps
Stiff Leg Dead's (or Romanian style)- 2 sets of 6-12 reps
Pec Fly- 2 sets of 10-15 reps
Flat Bench- (barbell, dumbbell or hammer strength machine- 2 sets of 6-12 reps
Reverse Grip Pulldown (or reverse grip pullup)- 2 sets of 6-12 reps
One Arn Dumbbell Row (or Hammer Strength Row)- 2 sets of 6-12 reps (each side)
Standing Overhead Press (barbell)- 2 sets of 6-12 reps
Dumbbell Side Raises- 2 sets of 10-15 reps
Shrugs (barbell or dumbbell)- 2 sets of 10-15 reps
Standing Dumbbell Curl (with a twist at top)- 2 sets of 8-12 reps
Elevated Triceps Extension (rope)- 2 sets of 8-12 reps
Saturday & Sunday = rest days
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THE BEASTMODE FULL BODY PROGRAM
Week 9-16
Monday | week 9 - 16
Standing Calve Raise- 3 sets of 10-15 reps
Front Squats or Back Squats (or any squat machine)- 3 sets of 6-12 reps
Leg Extension- 3 sets of 10-15 reps
Lying Leg (or Standing Leg Curl)- 3 sets of 10-15 reps
Stiff Leg Dead's (or Romanian style)- 3 sets of 6-12 reps
Pec Fly- 3 sets of 10-15 reps
Flat Bench- (barbell, dumbbell or hammer strength machine- 3 sets of 6-12 reps
Cable Crossover (high to low)- 3 sets of 10-15 reps
Wide Grip Pulldown (or pullups)- 3 sets of 6-12 reps
Bent Over Barbell Row (or wide grip T-Bar Row)- 3 sets of 6-12 reps
Straight Arm Pulldown- 3 sets of 10-15 reps
Standing Overhead Press (barbell)- 3 sets of 6-12 reps
Dumbbell Side Raises- 3 sets of 10-15 reps
Rear Delt Dumbbell Fly (or Reverse Pec Deck Fly)- 3 sets of 10-15 reps
Shrugs (barbell or dumbbell)- 3 sets of 10-15 reps
Straight Bar Curl (free-weight or cable)- 3 sets of 8-12 reps
Straight Bar Press down (or rope)- 3 sets of 8-12 reps
Tuesday= rest day
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THE BEASTMODE FULL BODY PROGRAM
Week 9-16
Wednesday | week 9 - 16
Seated Calve Raise- 3 sets of 10-15 reps
Leg Press- 3 sets of 10-15 reps
Walking Lunges (or Step Ups)- 3 sets of 10-12 (each leg)
Seated Leg Curl- 3 sets of 10-15 reps
Lying Leg Curl- 3 sets of 10-15 reps
Low To High Cable Crossover (or Crucifix Crossover)- 3 sets of 10-15 reps
Incline Bench- (barbell, dumbbell or hammer strength machine- 3 sets of 6-12 reps
Incline Fly/Press Hybrid- 3 sets of 8-12 reps
Close Grip Pulldown (V-shaped handle)- 3 sets of 6-12 reps
Seated Cable Row (or close grip T-Bar Row)- 3 sets of 6-12 reps
Dumbbell Pullover- 3 sets of 10-15 reps
Seated Dumbbell Press (or any shoulder pressing machine)- 3 sets of 6-12 reps
Cable Side Raises- 3 sets of 10-15 reps (each side)
Upright Row (bar or cable)- 3 sets of 10-15 reps
Hammer Curl (dumbbell or rope with cable)- 3 sets of 8-12 reps
Overhead Rope Extension (or One Arm Dumbbell Extension)- 3 sets of 8-12 reps
Thursday = rest day
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THE BEASTMODE FULL BODY PROGRAM
Week 9-16
Friday | week 9 - 16
Standing Calve Raise- 3 sets of 10-15 reps
Trap Bar Deadlifts (or Conventional Deadlifts, Sumo Deadlifts or Squats)- 3 sets
of 10-15 reps
Leg Extension- 3 sets of 10-15 reps
Lying Leg Curl (or Standing Leg Curl)- 3 sets of 10-15 reps
Stiff Leg Dead's (or Romanian style)- 3 sets of 6-12 reps
Pec Fly- 3 sets of 10-15 reps
Flat Bench- (barbell, dumbbell or hammer strength machine- 3 sets of 6-12 reps
Cable Crossover (high to low)- 3 sets of 10-15 reps
Reverse Grip Pulldown (or reverse grip pullup)- 3 sets of 6-12 reps
One Arm Dumbbell Row (or Hammer Strength Row)- 3 sets of 6-12 reps (each side)
Straight Arm Pulldown- 3 sets of 10-15 reps
Standing Overhead Press (barbell)- 3 sets of 6-12 reps
Dumbbell Side Raises- 3 sets of 10-15 reps
Rear Delt Dumbbell Fly (or Reverse Pec Deck Fly)- 3 sets of 10-15 reps
Shrugs (barbell or dumbbell)- 3 sets of 10-15 reps
Standing Dumbbell Curl (with a twist at top)- 3 sets of 8-12 reps
Elevated Triceps Extension (rope)- 3 sets of 8-12 reps
Saturday & Sunday = rest days
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Links To Videos Showing Proper Form
(LEG EXERCISES)
Standing Calve Raise- http://youtu.be/oYDrCWxLzS0
Seated Calve Raise- http://youtu.be/umDCz2RkUF0
Leg Extension- http://youtu.be/w9THXlEsIJQ
Front Squats- http://youtu.be/4RtycbSj4tw
Back Squats – http://youtu.be/ISFs8Rze-6E
Hack Squats- http://youtu.be/CBTz_JqGkOQ
Leg Press- http://youtu.be/Z-L_3bCAFDU
Walking Lunges- http://youtu.be/lCDpmtrtYng
Step Ups- https://youtu.be/4QpIH-5iTPU
Trap Bar Deadlifts- https://youtu.be/WlV1h64_pFM
Trap Bar Deadlifts (rogue bar)- https://youtu.be/eTkiY_Tkh9A
Seated Leg Curl- http://youtu.be/eGaKpEXYg_8
Lying Leg- http://youtu.be/neY6TvTuuTk
Standing Leg Curl- https://youtu.be/gxvdZDlZJ3A
Stiff Leg Deads- http://youtu.be/RYqPaYtYlaA
Romanian Deads- http://youtu.be/RYqPaYtYlaA
(CHEST EXERCISES)
Pec Fly- https://youtu.be/WMte8QiV9h8
Flat Bench (barbell)- http://youtu.be/JJ5iCcKzg2Q
Flat Bench (dumbbell)- http://youtu.be/EgEg9m9MJYk
Flat Bench (hammer strength machine)- http://youtu.be/dMJRp6kRI9M
Incline Bench (barbell)- http://youtu.be/QeXECbti2gU
Incline Bench (dumbbell)- http://youtu.be/C94CbFc1Ccw
Incline Bench (hammer strength machine)- http://youtu.be/rwitVwOlJZY
Incline Fly/Press Hybrid- https://youtu.be/FQ_flLY2aLI
Cable Crossover (high to low)- https://youtu.be/z5uWfxV0piE
Crucifix Crossover- https://youtu.be/b6S9WGC8TvM
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Cable Crossover (low to High)- http://youtu.be/Am8PfTpwiCY
Links To Videos Showing Proper Form
(BACK EXERCISES)
Wide Grip Pulldown- https://youtu.be/_ZVxKGKXdaQ?t=145
Close Grip Pulldown (V-shaped handle)- http://youtu.be/6WNZ3dTYs04
Reverse Grip Pulldown- http://youtu.be/mWzZxSx6on4
Pullups- http://youtu.be/_ZVxKGKXdaQ
Reverse Grip Pullups- https://youtu.be/mWzZxSx6on4?t=69
Straight Arm Pulldown- http://youtu.be/bx9R3xPAW5g
Dumbbell Pullover- http://youtu.be/N8TEFrCMtaQ
Bent Over Barbell Row- http://youtu.be/ThhO8d-v8vY
Wide grip T-Bar Row- https://youtu.be/kfQpeaDgwUw
Close grip T-Bar Row- http://youtu.be/Iw4vt9ajM-U
Seated Cable Row- http://youtu.be/XSdqG1fiCxc
One Arm Dumbbell Row- http://youtu.be/1wXkxqG3kjQ
Hammer Strength Row- https://youtu.be/1wXkxqG3kjQ?t=2m5s
Delt/trap exercises)
Standing Overhead Press (barbell)- https://youtu.be/m8g5_GE53FE
Seated Dumbbell Press- https://youtu.be/ILp81BwHKdg
Machine Shoulder Press- https://youtu.be/KoIu0SIwrGA
Dumbbell Side Raises- https://youtu.be/BtveTV8GNds
Cable Side Raises- https://youtu.be/ubxhj-3LN-I
Rear Delt Dumbbell Fly- http://youtu.be/N1qUa9FtmDg
Reverse Pec Deck Fly- https://youtu.be/WAXRCYjMvlQ?t=66
Shrugs (barbell)- http://youtu.be/BrleQptjlUA
Shrugs (dumbbell)- https://youtu.be/LT0qELplS54
Upright Row (bar)- http://youtu.be/0p8H4Jr6SC0
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Upright Row (cable)- https://youtu.be/EJy7DhqTKAo
Links To Videos Showing Proper Form
(BICEP EXERCISES)
Barbell Curl- http://youtu.be/oX5tKhqChO8
Standing Cable Curl- http://youtu.be/tAy3GKNwQYg
Hammer Curls (dumbbell)- http://youtu.be/gZMzGWDPvk4
Hammer Curls (rope cable)- https://youtu.be/ODQPIbI3Xm8
Standing Dumbbell Curl (with a twist at top)- http://youtu.be/gZMzGWDPvk4
(TRICEP EXERCISES)
Straight Bar Pressdown- https://youtu.be/Vwf9n6TwF0g
Overhead Rope Extension- https://youtu.be/38QQai2Ag9Y
One Arm Dumbbell Extension- https://youtu.be/107PHewvWYY
Rope Pressdown- http://youtu.be/YmZNLkJmhgI
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Elevated Triceps Extension (rope)- https://youtu.be/Rdzaj4f-EEQ