BEAST – Bodyweight Training Session (Advanced)

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BEAST – Bodyweight Training Session (Advanced)


BEAST – Bodyweight Training Session (Advanced)


This training program is an advanced whole bodyweight training session for individuals with at least 2 years training experience.

For best results, this workout should be performed for a minimum of 8 weeks straight.

In order to use this training program, you should be able to perform:

  • 5x Bodyweight Pull or Chin-Ups and Dips
  • Bodyweight Squat for at least x10 reps
  • Have good mobility and coordination.
  • Strong Grip

Equipment Needed

  • Pull Up Bar
  • Dipping Bar
  • Strong towel
  • Range of Kettlebells
  • Resistance bands (red, blue)
  • Dumbbells or Kettlebells.

Round 1


A1- Mix Grip Chin Ups x 2 reps
A2- L Sit Chin Up x 2 reps
A3- Towel Chin Up x 2 reps
A3- Regular Chin Ups x 1 rep

  • Take a short rest between each chin-up variation if needed.

B1- Dips x 4 reps

C1- Ring Support x 4 Max Holds

  • Complete x4 rounds.
  • 60 seconds rest between each round

Round 2


B1- Press Ups x Max reps

B2- Squat Thrust x match reps from B1.

B3- TRX Inverted Row x Max reps

  • Complete x4 rounds.
  • 60 seconds rest between each round

SQUAT SWING BREATH


Perform as many rounds of these as possible within 5 minutes.

  • x15 Single Arm Front Rack Squats- Left
  • x15 Single Arm Front Rack Squats- Right
  • 30 seconds non-stop Russian style swings with the heaviest kettlebell you can use (perform aggressively)
  • Rest is 5 breaths (make sure you stick to this)
  • Complete for 10 rounds