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BEAUTY//BEAST
PROGRAM
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GENERAL INFORMATIONS ABOUT
THE PRESCRIPTION GRID
This is the exercise table where you have the information telling you how to train.

EXERCISE SETS REPS REST METHOD/TEMPO

Squat* 5 6-8 2 min Normal

Decline Bench 4 6-8 3 min Slow eccentric

*On the last set, perform a rest/pause: go to 1 rep in reserve, rest 15-20 seconds and then get as many extra
reps with the same weight as possible

EXERCISE
This is pretty straightforward info. It normally includes the exercise as well as info about the grip if needed.

SETS
A set is a series of repetitions performed sequentially.

REPS
This will tell you either the number of reps for your sets or a specific loading scheme. For example, if a “5” is
indicated, it means that you will do 5 reps for all of your work sets.

THE REST PERIOD AFTER YOUR SET

You have some leeway here. You don’t have to use the exact rest period, especially if it kills the rhythm of
your workout. But stay in the right ballpark.

METHOD/TEMPO
This tells you how you will be performing you reps/sets. It can be a precise tempo prescription. Sometimes
I simply give a repetition style (like the “slow eccentric” above), in which case refer to the “notes” box for
more info.

*NOTES (IF NEEDED)

This is where I give you information regarding the training method used (e.g. position and duration of a
pause) or technique cues.
BEAST IN THE GYM,
BEAUTY EVERYWHERE ELSE
Beauty//Beast is a training program aimed at creating bodies that perform
as good as they look. This isn’t your typical “sculpt and tone” workout that
will have you sitting on the adductor machine and cable cable kick backs
for your entire session.

Beauty//Beast has a mix of all training modalities to make you a well-

rounded athlete who looks the part. The four workouts are split in to:

• Lower - Strength Emphasis

• Upper - Strength Emphasis
• Lower - Hypertrophy + Conditioning
• Upper - Hypertrophy + Conditioning

The main strength movements progress each block to variations that will
allow you to handle progressively more load while the hypertrophy and
conditioning methods also increase in intensity with each block.

The fourth week of each of the three blocks is a small de-load as the
volume of this plan is pretty high (trust us, you’ll need it) so that you can
stay recovered and perform well throughout the whole twelve weeks.

What are you waiting for, are you WO(MAN) enough?

BLOCK 1
WEEK 1
DAY 1 EXERCISE

A - Jump Rope
SETS

1
REPS

3-4min
REST

-
METHOD/TEMPO

Focus on being light on your feet

B - Zercher Squat Ramp to 5RM - By feel Ramp in 5-8 sets

C - Romanian Deadlift 4 4-6 120-150s

D1 - Cable Pull Through 3 12-15 90s

D2 - Barbell Glute Bridge 3 8-10 120s 5s eccentric

E1 - Kneeling Cable Crunch 3 8-10 - 3030 tempo

E2 - Reverse crunch 3 8-10 - 3030 tempo

E3 - Plank 3 30s 90s

DAY 3 EXERCISE

A - Dumbbell Push Press

SETS

4
REPS

5
REST

90s
METHOD/TEMPO

Focus on speed

B - Savickas Press Ramp to 5RM - By feel Ramp in 5-8 sets

C - Dumbbell Incline Press 4 6-8 120-150s

D1 - DB Savickas Press 3 8-10 90s 5s eccentric

D2 - DB Lateral Raise 3 8-10 120s

E1 - Barbell Bent Over Row 3 8-10 30s

E2 - Rear Delt Raise 3 12-15 120s

F1 - Inverted Row (Pronated Grip) 3 8-10 30s

F2 - Straight Arm Pulldown 3 12-15 180s

BEAUTY//BEAST PROGRAM 5
DAY 5 EXERCISE

A - Single Leg Glute Bridge

SETS

3
REPS

8-10es
REST

120s
METHOD/TEMPO

B - DB Romanian Deadlift 3 6-8 120-150s

C1 - Leg Extension 3 12-15

C2 - Walking Lunges 3 12es 120s

D1 - Bike Sprint 3 45-60s 30-45s

D2 - Bodyweight Squats 3 30 30-45s

D3 - Kettlebell Swing 3 10 2-3min

E - Farmers Walks 2 60m 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown Wide Grip

SETS

3
REPS

12-15
REST

60s
METHOD/TEMPO

A2 - Lat Pulldown Supinated Grip 3 12-15 2-3min Use same weight as A1

B1 - 60' Incline DB Press 3 5 60s

B2 - 30' Incline DB Press 3 8-10 2-3min Use same weight as B1

C1 - KB/DB Overhead Carry 3 60m -

C2 - KB/DB Front Rack Carry 3 60m 180s Use same weight as C1

D1 - Rowing 2 250m -

D2 - Push-ups 2 30s 180s

BEAUTY//BEAST PROGRAM 6
BLOCK 1
WEEK 2
DAY 1 EXERCISE

A - Jump Rope
SETS

1
REPS

3-4min
REST

-
METHOD/TEMPO

Focus on being light on your feet

B - Zercher Squat Ramp to 4RM - By feel Ramp in 5-8 sets

C - Romanian Deadlift 5 4-6 120-150s

D1 - Cable Pull Through 4 12-15 90s

D2 - Barbell Glute Bridge 4 8-10 120s 5s eccentric

E1 - Kneeling Cable Crunch 4 8-10 - 3030 tempo

E2 - Reverse crunch 4 8-10 - 3030 tempo

E3 - Plank 4 30s 90s

DAY 3 EXERCISE

A - Dumbbell Push Press

SETS

4
REPS

5
REST

90s
METHOD/TEMPO

Focus on speed

B - Savickas Press Ramp to 4RM - By feel Ramp in 5-8 sets

C - Dumbbell Incline Press 5 6-8 120-150s

D1 - DB Savickas Press 4 8-10 90s 5s eccentric

D2 - DB Lateral Raise 4 8-10 120s

E1 - Barbell Bent Over Row 4 8-10 30s

E2 - Rear Delt Raise 4 12-15 120s

F1 - Inverted Row (Pronated Grip) 4 8-10 30s

F2 - Straight Arm Pulldown 4 12-15 180s

BEAUTY//BEAST PROGRAM 8
DAY 5 EXERCISE

A - Single Leg Glute Bridge

SETS

4
REPS

8-10es
REST

120s
METHOD/TEMPO

B - DB Romanian Deadlift 4 6-8 120-150s

C1 - Leg Extension 4 12-15 -

C2 - Walking Lunges 4 12es 120s

D1 - Bike Sprint 3 1 min 30-45s

D2 - Bodyweight Squats 3 30 30-45s

D3 - Kettlebell Swing 3 10 2-3min

E - Farmers Walks 3 60m 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown Wide Grip

SETS

4
REPS

12-15
REST

60s
METHOD/TEMPO

A2 - Lat Pulldown Supinated Grip 4 12-15 2-3min Use same weight as A1

B1 - 60' Incline DB Press 4 5 60s

B2 - 30' Incline DB Press 4 8-10 2-3min Use same weight as B1

C1 - KB/DB Overhead Carry 4 60m -

C2 - KB/DB Front Rack Carry 4 60m 180s Use same weight as C1

D1 - Rowing 3 250m -

D2 - Push-ups 3 30s 180s

BEAUTY//BEAST PROGRAM 9
BLOCK 1
WEEK 3
DAY 1 EXERCISE

A - Jump Rope
SETS

1
REPS

3-4min
REST

-
METHOD/TEMPO

Focus on being light on your feet

B - Zercher Squat Ramp to 3RM - By feel Ramp in 5-8 sets

C - Romanian Deadlift 5 4-6 120-150s

D1 - Cable Pull Through 5 12-15 90s

D2 - Barbell Glute Bridge 5 8-10 120s 5s eccentric

E1 - Kneeling Cable Crunch 4 8-10 - 3030 tempo

E2 - Reverse crunch 4 8-10 - 3030 tempo

E3 - Plank 4 30s 90s

DAY 3 EXERCISE

A - Dumbbell Push Press

SETS

4
REPS

5
REST

90s
METHOD/TEMPO

Focus on speed

B - Savickas Press Ramp to 3RM - By feel Ramp in 5-8 sets

C - Dumbbell Incline Press 5 6-8 120-150s

D1 - DB Savickas Press 5 8-10 90s 5s eccentric

D2 - DB Lateral Raise 5 8-10 120s

E1 - Barbell Bent Over Row 5 8-10 30s

E2 - Rear Delt Raise 5 12-15 120s

F1 - Inverted Row (Pronated Grip) 4 8-10 30s

F2 - Straight Arm Pulldown 4 12-15 180s

BEAUTY//BEAST PROGRAM 11
DAY 5 EXERCISE

A - Single Leg Glute Bridge

SETS

5
REPS

8-10es
REST

120s
METHOD/TEMPO

B - DB Romanian Deadlift 5 6-8 120-150s

C1 - Leg Extension 5 12-15 -

C2 - Walking Lunges 5 12es 120s

D1 - Bike Sprint 3 1 min 30-45s

D2 - Bodyweight Squats 3 30 30-45s

D3 - Kettlebell Swing 3 10 2-3min

E - Farmers Walks 3 60m 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown Wide Grip

SETS

5
REPS

12-15
REST

60s
METHOD/TEMPO

A2 - Lat Pulldown Supinated Grip 5 12-15 2-3min Use same weight as A1

B1 - 60' Incline DB Press 5 5 60s

B2 - 30' Incline DB Press 5 8-10 2-3min Use same weight as B1

C1 - KB/DB Overhead Carry 4 60m -

C2 - KB/DB Front Rack Carry 4 60m 180s Use same weight as C1

D1 - Rowing 3 250m -

D2 - Push-ups 3 30s 180s

BEAUTY//BEAST PROGRAM 12
BLOCK 1
WEEK 4
DAY 1 EXERCISE

A - Jump Rope
SETS

1
REPS

3-4min
REST

-
METHOD/TEMPO

Focus on being light on your feet

B - Zercher Squat 3 3 By feel 85% of 3RM

C - Romanian Deadlift 4 4-6 120-150s

D1 - Cable Pull Through 3 12-15 90s

D2 - Barbell Glute Bridge 3 8-10 120s 5s eccentric

E1 - Kneeling Cable Crunch 3 8-10 - 3030 tempo

E2 - Reverse crunch 3 8-10 - 3030 tempo

E3 - Plank 3 30s 90s

DAY 3 EXERCISE

A - Dumbbell Push Press

SETS

4
REPS

5
REST

90s
METHOD/TEMPO

Focus on speed

B - Savickas Press 3 3 By feel 85% of 3RM

C - Dumbbell Incline Press 4 6-8 120-150s

D1 - DB Savickas Press 3 8-10 90s 5s eccentric

D2 - DB Lateral Raise 3 8-10 120s

E1 - Barbell Bent Over Row 3 8-10 30s

E2 - Rear Delt Raise 3 12-15 120s

F1 - Inverted Row (Pronated Grip) 3 8-10 30s

F2 - Straight Arm Pulldown 3 12-15 180s

BEAUTY//BEAST PROGRAM 14
DAY 5 EXERCISE

A - Single Leg Glute Bridge

SETS

3
REPS

8-10es
REST

120s
METHOD/TEMPO

B - DB Romanian Deadlift 3 6-8 120-150s

C1 - Leg Extension 3 12-15 -

C2 - Walking Lunges 3 12es 120s

D1 - Bike Sprint 3 1 min 30-45s

D2 - Bodyweight Squats 3 30 30-45s

D3 - Kettlebell Swing 3 10 2-3min

E - Farmers Walks 2 60m 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown Wide Grip

SETS

3
REPS

12-15
REST

60s
METHOD/TEMPO

A2 - Lat Pulldown Supinated Grip 3 12-15 2-3min Use same weight as A1

B1 - 60' Incline DB Press 3 5 60s

B2 - 30' Incline DB Press 3 8-10 2-3min Use same weight as B1

C1 - KB/DB Overhead Carry 3 60m -

C2 - KB/DB Front Rack Carry 3 60m 180s Use same weight as C1

D1 - Rowing 2 250m -

D2 - Push-ups 2 30s 180s

BEAUTY//BEAST PROGRAM 15
BLOCK 2
WEEK 5
DAY 1 EXERCISE

A - Box Jump
SETS

3
REPS

5
REST

1-2min
METHOD/TEMPO

Focus on being light on your feet

B - Front Squat Ramp to 5RM - By feel Ramp in 5-8 sets
C - Snatch Grip Romanian Deadlift 4 4-6 120-150s
D1 - Cable Pull Through 3 8-10 90s
D2 - Kickstand DB Romanian Deadlifts 3 8-10es 120s 5s eccentric
E1 - Hanging Knee Raises 3 8-10 - 3030 tempo
E2 - Serratus Crunch 3 8-10 - 3030 tempo
E3 - Side Plank 3 30s e/s 90s

DAY 3 EXERCISE

A - Barbell Push Press

SETS

4
REPS

3
REST

90s
METHOD/TEMPO

Focus on speed
B - Military Press Ramp to 5RM - By feel Ramp in 5-8 sets
C - Machine Chest Press 4 4-6 120-150s
D1 - DB Front Raise 2 8-10 20-30s
D2 - DB Lateral Raise 2 AMRAP 20-30s Use same weight as D1
D3 - DB Arnold Press 2 AMRAP 2-3min Use same weight as D1
E1 - Barbell Pendlay row 3 4-6 30s
E2 - Rear Delt Raise on Incline Bench 3 8-10 120s 2s pause at peak
F1 - Inverted Row (Pronated Grip) with feet Elevated 3 4-6 30s
F2 - Straight Arm Pulldown 3 8-10 180s 2s pause at bottom

BEAUTY//BEAST PROGRAM 17
DAY 5 EXERCISE

A - Single-leg Leg Press

SETS

3
REPS

6-8e/s
REST

120s
METHOD/TEMPO

2s pause at bottom position

B - Barbell Glute Bridge 3 4-6 120-150s
C1 - DB Bulgarian Split Squat 3 10-12e/s 30-45s
C2 - Single Leg Glute Bridge 3 10-12e/s 120s Same weight as C2
D1 - Bike Sprint 3 1min 15-30s
D2 - Goblet Squat 3 20 15-30s
D3 - Kettlebell Swing 3 20 90-120s
E - Zercher Carries 2 40-50m 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown Wide Grip Behind Neck

SETS

2
REPS

8-10
REST

20-30s
METHOD/TEMPO

A2 - Lat Pulldown Pronated Grip (shoulder width) 2 AMRAP 20-30s Use same weight as A1
A3 - Lat Pulldown Close Supinated Grip 2 AMRAP 2-3min Use same weight as A1
B1 - 30' Incline DB Press 2 8-10 20-30s
B2 - 15' Incline DB Press 2 AMRAP 20-30s Use same weight as B1
B3 - Dumbbell Bench Press 2 AMRAP 2-3min Use same weight as B1
C1 - 1 arm KB/DB Overhead Carry 3 40-50m -
C2 - 1 arm KB/DB Front Rack Carry 3 40-50m 180s Use same weight as C1
D1 - Rowing 2 150m -
D2 - Push-ups 2 AMRAP 180s 2s pause at bottom

BEAUTY//BEAST PROGRAM 18
BLOCK 2
WEEK 6
DAY 1 EXERCISE

A - Box Jump
SETS

3
REPS

5
REST

1-2min
METHOD/TEMPO

Focus on being light on your feet

B - Front Squat Ramp to 4RM - By feel Ramp in 5-8 sets
C - Snatch Grip Romanian Deadlift 5 4-6 120-150s
D1 - Cable Pull Through 4 8-10 90s
D2 - Kickstand DB Romanian Deadlifts 4 8-10es 120s 5s eccentric
E1 - Hanging Knee Raises 3 8-10 - 3030 tempo
E2 - Serratus Crunch 3 8-10 - 3030 tempo
E3 - Side Plank 3 30s e/s 90s

DAY 3 EXERCISE

A - Barbell Push Press

SETS

4
REPS

3
REST

90s
METHOD/TEMPO

Focus on speed
B - Military Press Ramp to 4RM - By feel Ramp in 5-8 sets
C - Machine Chest Press 5 4-6 120-150s
D1 - DB Front Raise 3 8-10 20-30s
D2 - DB Lateral Raise 3 AMRAP 20-30s Use same weight as D1
D3 - DB Arnold Press 3 AMRAP 2-3min Use same weight as D1
E1 - Barbell Pendlay row 4 4-6 30s
E2 - Rear Delt Raise on Incline Bench 4 8-10 120s 2s pause at peak
F1 - Inverted Row (Pronated Grip) with feet Elevated 3 4-6 30s
F2 - Straight Arm Pulldown 3 8-10 180s 2s pause at bottom

BEAUTY//BEAST PROGRAM 20
DAY 5 EXERCISE

A - Single-leg Leg Press

SETS

4
REPS

6-8e/s
REST

120s
METHOD/TEMPO

2s pause at bottom position

B - Barbell Glute Bridge 4 4-6 120-150s
C1 - DB Bulgarian Split Squat 4 10-12e/s 30-45s
C2 - Single Leg Glute Bridge 4 10-12e/s 120s Same weight as C2
D1 - Bike Sprint 3 1min 15-30s
D2 - Goblet Squat 3 20 15-30s
D3 - Kettlebell Swing 3 20 90-120s
E - Zercher Carries 3 40-50m 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown Wide Grip Behind Neck

SETS

3
REPS

8-10
REST

20-30s
METHOD/TEMPO

A2 - Lat Pulldown Pronated Grip (shoulder width) 3 AMRAP 20-30s Use same weight as A1
A3 - Lat Pulldown Close Supinated Grip 3 AMRAP 2-3min Use same weight as A1
B1 - 30' Incline DB Press 3 8-10 20-30s
B2 - 15' Incline DB Press 3 AMRAP 20-30s Use same weight as B1
B3 - Dumbbell Bench Press 3 AMRAP 2-3min Use same weight as B1
C1 - 1 arm KB/DB Overhead Carry 3 40-50m -
C2 - 1 arm KB/DB Front Rack Carry 3 40-50m 180s Use same weight as C1
D1 - Rowing 3 150m -
D2 - Push-ups 3 AMRAP 180s 2s pause at bottom

BEAUTY//BEAST PROGRAM 21
BLOCK 2
WEEK 7
DAY 1 EXERCISE

A - Box Jump
SETS

3
REPS

5
REST

1-2min
METHOD/TEMPO

Focus on being light on your feet

B - Front Squat Ramp to 3RM - By feel Ramp in 5-8 sets
C - Snatch Grip Romanian Deadlift 5 4-6 120-150s
D1 - Cable Pull Through 4 8-10 90s
D2 - Kickstand DB Romanian Deadlifts 4 8-10es 120s 5s eccentric
E1 - Hanging Knee Raises 4 8-10 - 3030 tempo
E2 - Serratus Crunch 4 8-10 - 3030 tempo
E3 - Side Plank 4 30s e/s 90s

DAY 3 EXERCISE

A - Barbell Push Press

SETS

4
REPS

3
REST

90s
METHOD/TEMPO

Focus on speed
B - Military Press Ramp to 3RM - By feel Ramp in 5-8 sets
C - Machine Chest Press 5 4-6 120-150s
D1 - DB Front Raise 4 8-10 20-30s
D2 - DB Lateral Raise 4 AMRAP 20-30s Use same weight as D1
D3 - DB Arnold Press 4 AMRAP 2-3min Use same weight as D1
E1 - Barbell Pendlay row 4 4-6 30s
E2 - Rear Delt Raise on Incline Bench 4 8-10 120s 2s pause at peak
F1 - Inverted Row (Pronated Grip) with feet Elevated 4 4-6 30s
F2 - Straight Arm Pulldown 4 8-10 180s 2s pause at bottom

BEAUTY//BEAST PROGRAM 23
DAY 5 EXERCISE

A - Single-leg Leg Press

SETS

5
REPS

6-8e/s
REST

120s
METHOD/TEMPO

2s pause at bottom position

B - Barbell Glute Bridge 5 4-6 120-150s
C1 - DB Bulgarian Split Squat 5 10-12e/s 30-45s
C2 - Single Leg Glute Bridge 5 10-12e/s 120s Same weight as C2
D1 - Bike Sprint 3 1min 15-30s
D2 - Goblet Squat 3 20 15-30s
D3 - Kettlebell Swing 3 20 90-120s
E - Zercher Carries 3 40-50m 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown Wide Grip Behind Neck

SETS

4
REPS

8-10
REST

20-30s
METHOD/TEMPO

A2 - Lat Pulldown Pronated Grip (shoulder width) 4 AMRAP 20-30s Use same weight as A1
A3 - Lat Pulldown Close Supinated Grip 4 AMRAP 2-3min Use same weight as A1
B1 - 30' Incline DB Press 4 8-10 20-30s
B2 - 15' Incline DB Press 4 AMRAP 20-30s Use same weight as B1
B3 - Dumbbell Bench Press 4 AMRAP 2-3min Use same weight as B1
C1 - 1 arm KB/DB Overhead Carry 3 40-50m -
C2 - 1 arm KB/DB Front Rack Carry 3 40-50m 180s Use same weight as C1
D1 - Rowing 3 150m -
D2 - Push-ups 3 AMRAP 180s 2s pause at bottom

BEAUTY//BEAST PROGRAM 24
BLOCK 2
WEEK 8
DAY 1 EXERCISE

A - Box Jump
SETS

3
REPS

5
REST

1-2min
METHOD/TEMPO

Focus on being light on your feet

B - Front Squat 3 3 By feel 85% of 3RM
C - Snatch Grip Romanian Deadlift 4 4-6 120-150s
D1 - Cable Pull Through 3 8-10 90s
D2 - Kickstand DB Romanian Deadlifts 3 8-10es 120s 5s eccentric
E1 - Hanging Knee Raises 3 8-10 - 3030 tempo
E2 - Serratus Crunch 3 8-10 - 3030 tempo
E3 - Side Plank 3 30s e/s 90s

DAY 3 EXERCISE

A - Barbell Push Press

SETS

4
REPS

3
REST

90s
METHOD/TEMPO

Focus on speed
B - Military Press 3 3 By feel 85% of 3RM
C - Machine Chest Press 4 4-6 120-150s
D1 - DB Front Raise 2 8-10 20-30s
D2 - DB Lateral Raise 2 AMRAP 20-30s Use same weight as D1
D3 - DB Arnold Press 2 AMRAP 2-3min Use same weight as D1
E1 - Barbell Pendlay row 3 4-6 30s
E2 - Rear Delt Raise on Incline Bench 3 8-10 120s 2s pause at peak
F1 - Inverted Row (Pronated Grip) with feet Elevated 3 4-6 30s
F2 - Straight Arm Pulldown 3 8-10 180s 2s pause at bottom

BEAUTY//BEAST PROGRAM 26
DAY 5 EXERCISE

A - Single-leg Leg Press

SETS

3
REPS

6-8e/s
REST

120s
METHOD/TEMPO

2s pause at bottom position

B - Barbell Glute Bridge 3 4-6 120-150s
C1 - DB Bulgarian Split Squat 3 10-12e/s 30-45s
C2 - Single Leg Glute Bridge 3 10-12e/s 120s Same weight as C2
D1 - Bike Sprint 3 1min 15-30s
D2 - Goblet Squat 3 20 15-30s
D3 - Kettlebell Swing 3 20 90-120s
E - Zercher Carries 2 40-50m 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown Wide Grip Behind Neck

SETS

2
REPS

8-10
REST

20-30s
METHOD/TEMPO

A2 - Lat Pulldown Pronated Grip (shoulder width) 2 AMRAP 20-30s Use same weight as A1
A3 - Lat Pulldown Close Supinated Grip 2 AMRAP 2-3min Use same weight as A1
B1 - 30' Incline DB Press 2 8-10 20-30s
B2 - 15' Incline DB Press 2 AMRAP 20-30s Use same weight as B1
B3 - Dumbbell Bench Press 2 AMRAP 2-3min Use same weight as B1
C1 - 1 arm KB/DB Overhead Carry 3 40-50m -
C2 - 1 arm KB/DB Front Rack Carry 3 40-50m 180s Use same weight as C1
D1 - Rowing 2 150m -
D2 - Push-ups 2 AMRAP 180s 2s pause at bottom

BEAUTY//BEAST PROGRAM 27
BLOCK 3
WEEK 9
DAY 1 EXERCISE

A - Goblet Squat Jump

SETS

1
REPS

3-4min
REST

-
METHOD/TEMPO

Focus on being light on your feet

10% 1RM Back Squat
B - Back Squat Ramp to 5RM - By feel Ramp in 5-8 sets
C - Block Pulls (below knee) 4 3-5 120-150s
D1 - Cable Pull Through 3 6-8 90s 3s pause at peak
D2 - DB Front-foot Elevated Split Squat 3 6-8e/s 120s
E1 - Standing Cable Crunch 3 6-10 - 3030 tempo
E2 - DB Serratus Crunch 3 6-10 - 3030 tempo
E3 - Hollow Rock Hold 3 30-45s 90s

DAY 3 EXERCISE

A - Incline Plyo Push-up

SETS

4
REPS

5
REST

90s
METHOD/TEMPO

Focus on speed
B - Push Press Ramp to 5RM - By feel Ramp in 5-8 sets
C - Barbell Bench Press 4 3-5 120-150s
D1 - DB Overhead Press Neutral Grip 2 6-8 - 5s eccentric
D2 - DB Overhead Press Neutral Grip - Top half reps 2 AMRAP 120s Use same weight as D1
E1 - Barbell Strict Pendlay row 2 3-5 20-30s 5s eccentric
E2 - Barbell Bent-over Row (torso 45deg) 2 AMRAP 120s Use same weight as E1
F1 - Assisted Pull Up (band or machine) 3 3-5 30s
F2 - Cable Kayak Row 3 6-8e/s 180s

BEAUTY//BEAST PROGRAM 29
DAY 5 EXERCISE

A - Kickstand DB Romanian Deadlift

SETS

3
REPS

4-6e/s
REST

120s
METHOD/TEMPO

B - Barbell Hip Thrust 3 3-5 120-150s

C1 - DB Bulgarian Split Squat 1.5 Reps 3 8-10 20-30s
Perform both C1 and C2 for one
C2 - Reverse Lunges 3 8-10 120s
leg and then repeat for the other side

D1 - Bike Sprint 3 45s -

D2 - Walking Lunges 3 40m -
D3 - Banded Kettlebell Swing 3 20 120-150s
E - 1 arm Farmers Walks 2 30-40m e/s 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown
SETS

2
REPS

6-8
REST

-
METHOD/TEMPO

5s eccentric
A2 - Lat Pulldown - Top half reps 2 AMRAP 180s Use same weight as A1
B1 - 15' Incline DB Press Neutral Grip 2 6-8 - 5s eccentric
B2 - 15' Incline DB Press Neutral Grip - Top half reps 2 AMRAP 180s Use same weight as B1
C1 - KB/DB Curl to Press 2 10-12 -
C2 - KB/DB Overhead Press 2 AMRAP - Use same weight as C1
C3 - KB/DB Overhead Carry 2 30-40m 2-3min Use same weight as C1
D1 - Rowing 3 100m - Sprint
D2 - Push-ups 3 AMRAP -
D3 - Push-up Position Plank 3 30-40s 2-3min

BEAUTY//BEAST PROGRAM 30
BLOCK 3
WEEK 10
DAY 1 EXERCISE

A - Squat Jumps
SETS

1
REPS

3-4min
REST

-
METHOD/TEMPO

Focus on being light on your feet

B - Back Squat Ramp to 4RM - By feel Ramp in 5-8 sets
C - Block Pulls (below knee) 5 3-5 120-150s
D1 - Cable Pull Through 4 6-8 90s 3s pause at peak
D2 - DB Front-foot Elevated Split Squat 4 6-8e/s 120s
E1 - Standing Cable Crunch 4 6-10 - 3030 tempo
E2 - DB Serratus Crunch 4 6-10 - 3030 tempo
E3 - Hollow Rock Hold 4 30-45s 90s

DAY 3 EXERCISE

A - Incline Plyo Push-up

SETS

4
REPS

5
REST

90s
METHOD/TEMPO

Focus on speed
B - Push Press Ramp to 4RM - By feel Ramp in 5-8 sets
C - Barbell Bench Press 4 3-5 120-150s
D1 - DB Overhead Press Neutral Grip 3 6-8 - 5s eccentric
D2 - DB Overhead Press Neutral Grip - Top half reps 3 AMRAP 120s Use same weight as D1
E1 - Barbell Strict Pendlay row 3 3-5 20-30s 5s eccentric
E2 - Barbell Bent-over Row (torso 45deg) 3 AMRAP 120s Use same weight as E1
F1 - Assisted Pull Up (band or machine) 3 3-5 30s
F2 - Cable Kayak Row 3 6-8e/s 180s

BEAUTY//BEAST PROGRAM 32
DAY 5 EXERCISE

A - Kickstand DB Romanian Deadlift

SETS

4
REPS

4-6e/s
REST

120s
METHOD/TEMPO

B - Barbell Hip Thrust 4 3-5 120-150s

C1 - DB Bulgarian Split Squat 1.5 Reps 4 8-10 20-30s
Perform both C1 and C2 for one leg
C2 - Reverse Lunges 4 8-10 120s
and then repeat for the other side

D1 - Bike Sprint 3 45s -

D2 - Walking Lunges 3 40m -
D3 - Banded Kettlebell Swing 3 20 120-150s
E - 1 arm Farmers Walks 2 30-40m e/s 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown
SETS

3
REPS

6-8
REST

-
METHOD/TEMPO

5s eccentric
A2 - Lat Pulldown - Top half reps 3 AMRAP 180s Use same weight as A1
B1 - 15' Incline DB Press Neutral Grip 3 6-8 - 5s eccentric
B2 - 15' Incline DB Press Neutral Grip - Top half reps 3 AMRAP 180s Use same weight as B1
C1 - KB/DB Curl to Press 3 10-12 -
C2 - KB/DB Overhead Press 3 AMRAP - Use same weight as C1
C3 - KB/DB Overhead Carry 3 30-40m 2-3min Use same weight as C1
D1 - Rowing 3 100m - Sprint
D2 - Push-ups 3 AMRAP -
D3 - Push-up Position Plank 3 30-40s 2-3min

BEAUTY//BEAST PROGRAM 33
BLOCK 3
WEEK 11
DAY 1 EXERCISE

A - Squat Jumps
SETS

1
REPS

3-4min
REST

-
METHOD/TEMPO

Focus on being light on your feet

B - Back Squat Ramp to 3RM - By feel Ramp in 5-8 sets
C - Block Pulls (below knee) 5 3-5 120-150s
D1 - Cable Pull Through 4 6-8 90s 3s pause at peak
D2 - DB Front-foot Elevated Split Squat 4 6-8e/s 120s
E1 - Standing Cable Crunch 4 6-10 - 3030 tempo
E2 - DB Serratus Crunch 4 6-10 - 3030 tempo
E3 - Hollow Rock Hold 4 30-45s 90s

DAY 3 EXERCISE

A - Incline Plyo Push-up

SETS

4
REPS

5
REST

90s
METHOD/TEMPO

Focus on speed
B - Push Press Ramp to 3RM - By feel Ramp in 5-8 sets
C - Barbell Bench Press 4 3-5 120-150s
D1 - DB Overhead Press Neutral Grip 3 6-8 - 5s eccentric
D2 - DB Overhead Press Neutral Grip - Top half reps 3 AMRAP 120s Use same weight as D1
E1 - Barbell Strict Pendlay row 3 3-5 20-30s 5s eccentric
E2 - Barbell Bent-over Row (torso 45deg) 3 AMRAP 120s Use same weight as E1
F1 - Assisted Pull Up (band or machine) 4 3-5 30s
F2 - Cable Kayak Row 4 6-8e/s 180s

BEAUTY//BEAST PROGRAM 35
DAY 5 EXERCISE

A - Kickstand DB Romanian Deadlift

SETS

5
REPS

4-6e/s
REST

120s
METHOD/TEMPO

B - Barbell Hip Thrust 5 3-5 120-150s

C1 - DB Bulgarian Split Squat 1.5 Reps 4 8-10 20-30s
Perform both C1 and C2 for one leg
C2 - Reverse Lunges 4 8-10 120s
and then repeat for the other side

D1 - Bike Sprint 3 45s -

D2 - Walking Lunges 3 40m -
D3 - Banded Kettlebell Swing 3 20 120-150s
E - 1 arm Farmers Walks 2 30-40m e/s 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown
SETS

4
REPS

6-8
REST

-
METHOD/TEMPO

5s eccentric
A2 - Lat Pulldown - Top half reps 4 AMRAP 180s Use same weight as A1
B1 - 15' Incline DB Press Neutral Grip 4 6-8 - 5s eccentric
B2 - 15' Incline DB Press Neutral Grip - Top half reps 4 AMRAP 180s Use same weight as B1
C1 - KB/DB Curl to Press 3 10-12 -
C2 - KB/DB Overhead Press 3 AMRAP - Use same weight as C1
C3 - KB/DB Overhead Carry 3 30-40m 2-3min Use same weight as C1
D1 - Rowing 3 100m - Sprint
D2 - Push-ups 3 AMRAP -
D3 - Push-up Position Plank 3 30-40s 2-3min

BEAUTY//BEAST PROGRAM 36
BLOCK 3
WEEK 12
DAY 1 EXERCISE

A - Squat Jumps
SETS

1
REPS

3-4min
REST

-
METHOD/TEMPO

Focus on being light on your feet

B - Back Squat 3 3 By feel 85% of 3RM

C - Block Pulls (below knee) 4 3-5 120-150s
D1 - Cable Pull Through 3 6-8 90s 3s pause at peak
D2 - DB Front-foot Elevated Split Squat 3 6-8e/s 120s
E1 - Standing Cable Crunch 3 6-10 - 3030 tempo
E2 - DB Serratus Crunch 3 6-10 - 3030 tempo
E3 - Hollow Rock Hold 3 30-45s 90s

DAY 3 EXERCISE

A - Incline Push-up
SETS

4
REPS

5
REST

90s
METHOD/TEMPO

Focus on speed
B - Push Press 3 3 By feel 85% of 3RM
C - Barbell Bench Press 4 3-5 120-150s
D1 - DB Overhead Press Neutral Grip 2 6-8 - 5s eccentric
D2 - DB Overhead Press Neutral Grip - Top half reps 2 AMRAP 120s Use same weight as D1
E1 - Barbell Strict Pendlay row 2 3-5 20-30s 5s eccentric
E2 - Barbell Bent-over Row (torso 45deg) 2 AMRAP 120s Use same weight as E1
F1 - Assisted Pull Up (band or machine) 3 3-5 30s
F2 - Cable Kayak Row 3 6-8e/s 180s

BEAUTY//BEAST PROGRAM 38
DAY 5 EXERCISE

A - Kickstand DB Romanian Deadlift

SETS

3
REPS

4-6e/s
REST

120s
METHOD/TEMPO

B - Barbell Hip Thrust 3 3-5 120-150s

C1 - DB Bulgarian Split Squat 1.5 reps 3 8-10 20-30s
Perform both C1 and C2 for one leg
C2 - Reverse Lunges 3 8-10 120s
and then repeat for the other side

D1 - Bike Sprint 3 45s -

D2 - Walking Lunges 3 40m -
D3 - Banded Kettlebell Swing 3 20 120-150s
E - 1 arm Farmers Walks 2 30-40m e/s 120-150s

DAY 6 EXERCISE

A1 - Lat Pulldown
SETS

2
REPS

6-8
REST

-
METHOD/TEMPO

5s eccentric
A2 - Lat Pulldown - Top half reps 2 AMRAP 180s Use same weight as A1
B1 - 15' Incline DB Press Neutral Grip 2 6-8 - 5s eccentric
B2 - 15' Incline DB Press Neutral Grip - Top half reps 2 AMRAP 180s Use same weight as B1
C1 - KB/DB Curl to Press 2 10-12 -
C2 - KB/DB Overhead Press 2 AMRAP - Use same weight as C1
C3 - KB/DB Overhead Carry 2 30-40m 2-3min Use same weight as C1
D1 - Rowing 3 100m - Sprint
D2 - Push-ups 3 AMRAP -
D3 - Push-up Position Plank 3 30-40s 2-3min

BEAUTY//BEAST PROGRAM 39
Naomi Sheppard

ABOUT NAOMI
Naomi is one of the expert Thibarmy coaches, but not only
that, a world class athlete herself.

She has had multiple british, european and world records.

She is ranked number 1 Powerlifter of all time pound for pound
in the UK and 20th worldwide. She holds an all time world
record in her weight category for the Squat.

She has been coaching for 9 years and lifting herself for 13
years.

She runs a UK based powerlifting team and works with many

athletes worldwide.

Naomi has a scientific background with a Biochemistry degree

with honours from the University of St Andrews.