BEGINNER BEHEMOTH
WORKOUT ROUTINE
Bonus PDF File
By: Mike Romaine
Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever,
electronic, or mechanical, including photocopying, recording, or by any informational
storage or retrieval system without expressed written, dated and signed permission
from the author. All copyrights are reserved.
Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only. I am not a
doctor and this is not meant to be taken as medical advice.
The information provided in this book is based upon my experiences as well as my
interpretations of the current research available.
The advice and tips given in this course are meant for healthy adults only. You should
consult your physician to ensure the tips given in this course are appropriate for your
individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided in this course.
This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the use
of this information.
BEGINNER BEHEMOTH
WORKOUT ROUTINE
Weekly Training Volume:
3-5 days per week
Program Overall Duration:
Complete 1-3 Months Depending on Current Fitness Level
Build Up to Higher Level Workouts When You Can
Scaling Explanation:
These routines are going to be hyper scalable, so do not be afraid to cut down
the sets, or even increase the sets as you see fit. You can train to YOUR
potential. If they feel too easy then you can level up by moving onto a new
routine – but if they feel too hard you can cut a full exercise, take an extra day
to recover, or even just do less overall volume by cutting a set down to 2
instead of 3.
The easiest way to scale down a movement when you’re lifting weights is by
lowering the weight. You can obviously also decrease overall volume of the
workout as well, as I’ll describe below.
Scaling Example One: Instead of doing 3 sets of Shoulder Press I may do 2
one day. OR I can opt to do 3 sets of 10 reps instead of 25 reps. (I could even
turn my entire workout into 2 sets of everything if needed).
Scaling Example Two: Instead of completing ALL the programmed
movements I may opt to cut some of the arm work like bicep curls or tricep
extensions (or both) to lower the volume of my overall workout.
Oh, and remember this: fitness doesn’t have to suck.
Reps and Sets Explanation:
If you see an exercise with “3×12, 10, 8” those are your rep counts. 12, 10, 8
are your rep counts, they imply Traditional Pyramid Training, so you have three
TOTAL sets, one of 12, one of 10, one of 8.
If you see an exercise with 3×10 that implies straight sets, which means you
would be doing 10 reps, three total sets, all at the same weight.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that
allows Academy members to turn any SHJ workout into a 4-8 week fully
planned regime detailing exact weights to lift and including reverse &
traditional pyramid training, straight sets, super sets, progressive overload and
more.
Beginner Behemoth Workout Routine: Sample Schedule
Monday: Beginner Behemoth Full Body A
Tuesday: Rest, Walk or Endurance
Wednesday: Beginner Behemoth Full Body B
Thursday: Rest, Walk or Endurance
Friday: Beginner Behemoth Full Body C
Saturday: Active Rest Day (or use Bonus Training Resources)
Sunday: Rest Day
Beginner Behemoth Workout Routine: Beginner Behemoth
Full Body A
Required Daily Movement:
Walk 15-30 Minutes
Scale Note: This can be scaled up to 15-60 minutes jogging, walking, or varied
cardio.
Behemoth Workout:
Incline Dumbbell Bench Press
3×12,10,8
Cable Rows
3×12, 10, 8
Leg Press
3×12, 10, 8
Dumbbell Front Raises
3×12, 10, 8
Preacher Curls
3×10
Tricep Overhead Extensions
3×10
Optional Core Work:
Sit Ups
3×20
Lying Leg Raises
3×20
Plank Hold
3×60 Seconds
Beginner Behemoth Workout Routine: Beginner Behemoth
Full Body B
Required Daily Movement:
Walk 15-30 Minutes
Scale Note: This can be scaled up to 15-60 minutes jogging, walking, or varied
cardio.
Behemoth Workout:
Bent Over Rows
3×12,10,8
Cable Chest Flys
3×12, 10, 8
Hamstring Curls
3×12, 10, 8
Shoulder Press
3×12, 10, 8
High Cable Curls
3×10
Tricep Cable Kickbacks
3×10 each arm
Optional Core Work:
V-Ups
3×20
Hanging Knee Raises
3×20
Hollow Hold
3×30 Seconds
Beginner Behemoth Workout Routine: Beginner Behemoth
Full Body C
Required Daily Movement:
Walk 15-30 Minutes
Scale Note: This can be scaled up to 15-60 minutes jogging, walking, or varied
cardio.
Behemoth Workout:
Squat Variation (Hack, Back, Front, Goblet, Etc.)
3×12,10,8
Wide Pulldowns
3×12, 10, 8
Dips (Weighted or Not)
3×12, 10, 8
Shrug Variation (Barbell, Dumbbell, or Machine)
3×12, 10, 8
Alternating Hammer Curls
3×10 each arm
Tricep Cable Pushdowns
3×10
Optional Core Work:
Cable Crunches
3×20
Russian Twists
3×20
Superman Hold
3×60 Seconds
Beginner Behemoth Workout Routine: Endurance Days
Goal: Complete 60 Minutes of Varied Cardio
The goal is to complete 60 minutes of cardio.
Everyone can complete this differently, though.
You may decide to walk for 60 minutes while other people may decide to go
kayaking and someone else may decide to do the StairMaster!
I’m going to provide some additional training resources for cardio below, but
remember you can complete this as you personally see fit.
If you are an absolute beginner: going for a 60 minute walk is AMAZING!
Great job. I’m proud of you. And you can crush it again tomorrow.
Additional [Optional] Endurance Resources:
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based
on your fitness level like we do with other workouts here at SHJ…OR you can
do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim,
etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
●
●
●
●
●
Constance Wu Workout Routine and Diet Plan
Ewan McGregor Workout Routine and Diet Plan
Kid Flash Workout Routine and Diet Plan
Grant Gustin Workout Routine and Diet Plan
How To Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
●
●
●
●
●
●
Treadmill Walk/Run
Rower Machine
StairMaster
Elliptical
Swim
Bike
Option Three – Complete HIIT Training Using SHJ Resources:
● The Best HIIT Workouts
● Jump Rope Workout Database
● Academy Members: Insert a Benchmark Hero Workout (Circuit) or
SHJ Core Circuit Test
Beginner Behemoth Workout Routine: Optional Additional
Training Resources
Parkour Training Resources:
● The Nightrunner Parkour Workout Routine
● The Assassin’s Creed Parkour Workout Routine
● The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
● Anna Diop Workout Routine and Diet Plan
● Ryan Potter Workout Routine and Diet Plan
● Frank Grillo Boxing Workout
Other MMA Training Resources:
●
●
●
●
Deathstroke Workout Routine
Daredevil Workout Routine
Moon Knight Workout Routine
Sagat Workout Routine