Академический Документы
Профессиональный Документы
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Block 1 - BUILD
Week 1
Week 2
Week 3
Monday
Build: Legs
Build: Back/Bis
Beast: Cardio/Abs
Tuesday
Build: Back/Bis
Beast: Cardio/Abs
Build: Shoulders
Wednesday
Beast: Cardio/Abs
Build: Shoulders
Rest
Thursday
Build: Shoulders
Rest
Build: Chest/Tris
Block 2 - BULK
Week 5
Week 6
Week 7
Week 8
Week 9
Sunday
Bulk: Chest
Bulk: Chest
Bulk: Chest
Bulk: Chest
Bulk: Chest
Monday
Bulk: Legs
Bulk: Legs
Bulk: Legs
Bulk: Legs
Bulk: Legs
Tuesday
Bulk: Arms
Bulk: Arms
Bulk: Arms
Bulk: Arms
Bulk: Arms
Wednesday
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
Beast: Cardio/Abs
Thursday
Bulk: Back
Bulk: Back
Bulk: Back
Bulk: Back
Bulk: Back
Block 3 - BEAST
Week 10
Week 11
Week 12
Week 13
Sunday
Build: Chest/Tris
Bulk: Chest
Build: Chest/Tris
Bulk: Chest
Monday
Bulk: Legs
Build: Legs
Bulk: Legs
Build: Legs
Tuesday
Build: Back/Bis
Bulk: Shoulders
Build: Back/Bis
Bulk: Shoulders
Wednesday
Beast: Cardio/Abs
Bulk: Back
Beast: Cardio/Abs
Bulk: Back
Thursday
Build: Shoulders
Bulk: Arms
Build: Shoulders
Bulk: Arms
Day
Friday
Rest
Build: Chest/Tris
Build: Legs
Saturday
Build: Chest/Tris
Build: Legs
Build: Back/Bis
7
14
21
Friday
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
Bulk: Shoulders
Saturday
Rest
Rest
Rest
Rest
Rest
28
35
42
49
56
Friday
Rest
Beast: Cardio/Abs
Rest
Beast: Cardio/Abs
Saturday
Beast: Cardio/Abs
Rest
Beast: Cardio/Abs
Rest
63
70
77
84
Build: Chest/Tris
Single Set
Week 1
Reps
Weight
Week 1
Reps
Weight
Week 2
Reps
Weight
Week 3
Reps
Weight
Week 10
Reps
Weight
Week 12
Reps
15
15
15
15
15
15
12
12
12
12
12
12
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
15
15
Decline Push-Ups
Weight
12
12
Decline Push-Ups
8
Decline Push-Ups
Weight
15
12
8
8
Weight
Reps
Weight
Reps
12
12
Reps
12
8
8
8
Weight
15
12
12
8
8
8
8
Weight
Reps
8
Weight
Reps
Tricep Extension
15
15
15
15
15
15
Tricep Extension
12
12
12
12
12
12
Tricep Extension
Tricep Extension
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Weight
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
12
12
Tricep Push-Up
15
12
12
15
12
12
12
15
12
15
12
12
12
15
12
12
12
Tricep Push-Up
Super Set
Dips on Bench
Ins and Outs
BODY BEAST
Weight
12
12
12
Weight
Reps
Weight
15
15
12
8
Reps
15
12
12
12
Weight
15
15
Weight
Reps
15
12
12
Weight
15
15
12
Reps
15
12
12
Reps
Weight
15
15
Reps
15
15
12
Reps
15
Single Set
Reps
Weight
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
60 Secs
Build: Legs
Week 1
Weight
Week 2
15
15
15
15
15
Sumo Squat
12
12
12
12
12
12
Sumo Squat
Sumo Squat
Super Set
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Weight
Reps
Reps
Weight
Week 13
15
Weight
Reps
Week 11
Sumo Squat
Reps
Weight
Week 3
Reps
Weight
Reps
Week 2
Single Set
Weight
Reps
Reps
Alternating Lunge
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Alternating Lunge
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
Alternating Lunge
Giant Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Parallel Squat
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
Parallel Squat
30 Secs
30 Secs
30 Secs
30 Secs
Weight
8
Weight
Parallel Squat
Giant Set
Weight
30 Secs
Weight
30 Secs
Week 1
Reps
Weight
Week 2
Reps
Weight
Week 3
Reps
Weight
Week 3
Reps
Weight
Week 10
Reps
Weight
Week 12
Reps
Deadlift
15
15
15
15
15
15
Deadlift
12
12
12
12
12
12
Deadlift
Deadlift
Super Set
Dumbbell Pull-Over
8
Reps
15
Pull-Up
Dumbbell Pull-Over
8
Weight
Reps
15
10
12
Pull-Up
8
Dumbbell Pull-Over
Pull-Up
10
Weight
8
Weight
8
10
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Reverse Fly
15
15
15
15
15
15
EZ Bar Row
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
Reverse Fly
12
12
12
12
12
12
EZ Bar Row
Reverse Fly
30 Secs
Reps
Weight
10
30 Secs
Reps
10
8
EZ Bar Row
30 Secs
Reps
10
10
10
Weight
12
Reps
30 Secs
Weight
10
Reps
15
12
10
10
8
Weight
Giant Set
Single Set
Reps
10
Reps
15
12
10
10
8
Weight
15
Reps
10
10
10
8
Weight
12
Weight
Reps
15
12
10
Dumbbell Pull-Over
8
Weight
Weight
30 Secs
Reps
Weight
30 Secs
Close-Grip Chin-Up
Close-Grip Chin-Up
Close-Grip Chin-Up
Single Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
12
12
12
12
12
12
Single Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
12
12
12
12
12
12
Single Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
12
12
12
12
12
12
Single Set
Airplane Cobra
Airplane Cobra
BODY BEAST
30 Secs
30 Secs
30 Secs
30 Secs
30 Secs
Weight
Weight
Weight
30 Secs
Build: Shoulders
Single Set
Week 1
Reps
Weight
Week 2
Reps
Weight
Week 3
Reps
Weight
Week 10
Reps
Weight
Week 12
Reps
Shoulder Press
15
15
15
15
15
Shoulder Press
12
12
12
12
12
Shoulder Press
Shoulder Press
Super Set
8
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
Lateral Raise
15
15
15
15
15
Upright Row
15
15
15
15
15
Lateral Raise
12
12
12
12
12
Upright Row
12
12
12
12
12
Lateral Raise
Upright Row
Upright Row
Giant Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
8
Reps
8
Weight
Reps
8
Weight
Reps
8
Weight
Reps
Weight
Weight
Weight
8
Weight
Reps
12
12
12
12
12
Weight
Weight
Bulk: Chest
Week 5
15
15
15
15
15
15
15
15
15
15
15
15
15
Incline Fly
12
12
12
12
12
12
12
Incline Press
12
12
12
12
12
12
12
Incline Fly
Incline Press
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Week 13
15
Weight
Weight
Week11
Incline Press
Reps
Reps
Week 9
Incline Fly
Weight
Week 8
Reps
Force Set
Reps
Week 7
Super Set
Incline Press
Weight
Week 6
Reps
Weight
Reps
Reps
Weight
Reps
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Weight
Reps
15
15
15
15
15
15
15
Incline Press
12
12
12
12
12
12
12
Incline Press
Incline Press
Incline Press
12
12
12
12
12
12
12
Incline Press
15
15
15
15
15
15
15
Combo Set
Reps
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
15
12
12
12
12
12
12
12
Multi Set
Decline Push-Ups
Cobra to Airplane
Decline Push-Ups
Russian Twist
Decline Push-Ups
BODY BEAST
Reps
Reps
Reps
Reps
Reps
Weight
Reps
Incline Press
Weight
Weight
Reps
Weight
Weight
Reps
Bulk: Legs
Single Set
Week 5
Reps
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 10
Reps
Weight
Week 12
Reps
12
12
12
12
12
12
12
12
12
12
12
12
12
12
10
10
10
10
10
10
10
10
10
10
10
10
10
10
Progressive Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
8
Weight
Reps
Squat
15
15
15
15
15
15
15
Squat
12
12
12
12
12
12
12
Squat
Squat
Squat
12
12
12
12
12
12
12
Squat
Force Set
15
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
Reps
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
15
15
15
15
15
15
15
15
15
15
15
15
15
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
10
10
10
10
10
10
10
12
12
12
12
12
12
12
10
10
10
10
10
10
10
10
10
10
10
10
10
10
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Super Set
Reps
Calf Raise
50
50
50
50
50
50
50
Weight
Reps
50
50
50
50
50
50
50
Beast Abs
Calf Raise
Beast Abs
BODY BEAST
Weight
15
Weight
Weight
5
Weight
Super Set
Weight
15
Weight
Progressive Set
Weight
Weight
Weight
Bulk: Back
Super Set
Week 5
Reps
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 11
Reps
Weight
Week 13
Reps
Pull-Over
15
15
15
15
15
15
15
Pull-Up
10
10
10
10
10
10
10
Pull-Over
12
12
12
12
12
12
12
Pull-Up
10
10
10
10
10
10
10
Pull-Over
Pull-Over
Pull-Up
10
10
10
10
10
10
10
Progressive Set
Reps
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
12
12
Weight
15
Reps
Reps
Weight
15
Weight
Reps
Reps
Weight
15
Weight
Reps
Reps
Weight
15
Weight
Reps
Reps
Weight
15
Weight
Reps
Reps
Weight
15
Weight
Reps
Reps
Reps
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Deadlift
15
15
15
15
15
15
15
Deadlift
12
12
12
12
12
12
12
Deadlift
Deadlift
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Super Set
Reps
Reverse Fly
15
15
15
15
15
15
15
Weight
Reps
12
12
12
12
12
12
12
Plank Rotation
Reverse Fly
Plank Rotation
BODY BEAST
Weight
15
Weight
Single Set
Weight
Weight
Weight
Weight
Bulk: Arms
Progressive Set
Week 5
Reps
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 11
Reps
Weight
Week 13
Reps
Standing Curl
15
15
15
15
15
15
15
Standing Curl
12
12
12
12
12
12
12
Standing Curl
Standing Curl
Standing Curl
12
12
12
12
12
12
12
Standing Curl
Single Set
15
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
15
Weight
Reps
Tricep Extension
15
15
15
15
15
15
15
Tricep Extension
12
12
12
12
12
12
12
Tricep Extension
Tricep Extension
Force Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
Skull Crusher
12
12
12
12
12
12
12
Skull Crusher
Skull Crusher
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
15
15
15
15
15
15
15
15
15
15
15
15
15
Progressive Set
Reps
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
12
15
15
15
15
15
15
15
15
15
15
15
15
15
Weighted Crunch
BODY BEAST
Reps
30
Weight
Reps
30
Weight
Reps
30
Weight
Reps
30
Weight
Reps
30
Weight
Reps
30
Weight
15
Weight
Single Set
Weight
8
Weight
Weight
Weight
5
Weight
Skull Crusher
Progressive Set
Weight
8
Weight
Single Set
Weight
Weight
15
Weight
Reps
30
Weight
Bulk: Shoulders
Super Set
Week 5
Reps
Weight
Week 6
Reps
Weight
Week 7
Reps
Weight
Week 8
Reps
Weight
Week 9
Reps
Weight
Week 11
Reps
Weight
Week 13
Reps
Lateral Raise
15
15
15
15
15
15
15
Arnold Press
15
15
15
15
15
15
15
Lateral Raise
12
12
12
12
12
12
12
Arnold Press
12
12
12
12
12
12
12
Lateral Raise
Arnold Press
Arnold Press
Progressive Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Upright Row
15
15
15
15
15
15
15
Upright Row
12
12
12
12
12
12
12
Upright Row
Upright Row
Upright Row
12
12
12
12
12
12
12
Upright Row
15
15
15
15
15
15
15
Super Set
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
15
15
15
15
15
15
15
Plate Twist-Twist
10
10
10
10
10
10
10
12
12
12
12
12
12
12
Plate Twist-Twist
10
10
10
10
10
10
10
Plate Twist-Twist
Progressive Set
10
10
Reps
Weight
10
Reps
Weight
10
Reps
Weight
10
Reps
Weight
10
Reps
Weight
Weight
Reps
15
15
15
15
15
15
15
Reverse Fly
12
12
12
12
12
12
12
Reverse Fly
Reverse Fly
Reverse Fly
12
12
12
12
12
12
12
Reverse Fly
15
Superman Stretch
Plank Twist-Twist
Superman Stretch
Plank Twist-Twist
BODY BEAST
15
Reps
15
Reps
15
Reps
15
Reps
15
Reps
Weight
Weight
10
Reps
Reverse Fly
Super Set
Weight
Weight
15
Reps
Reps