Beast  

like BalSam 
  
4 ​WEEK PROGRAM 
 
 
by balsam laaroussi  
 

​
b
​ alsammofficial

 
PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program.
Balsam do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained
within the content of this program

TRAINING CALENDAR
Beast Like Balsam program spans a period of 4 weeks . Every week you have 4
Circuit to follow . Make sure to perform 3 to 4 rounds every Circuit .
This fat loss workout can be performed four times per week. Make sure to take
one day off between sessions .
The training split is as follows:
 ​ IRCUIT​
AC ​B ​CIRCUIT​ ​C C
​ IRCUIT​ ​D​ CIRCUIT

DAY1 ​ ​DAY2​ ​ DAY3 ​ ​DAY4 ​ ​ ​ DAY5 ​ ​ DAY6​ ​ ​DAY7

A REST B REST C REST D
CIRCUIT CIRCUIT CIRCUIT CIRCUIT

A REST B REST C REST D

CIRCUIT CIRCUIT CIRCUIT CIRCUIT

DAY1 ​ ​DAY2​ ​ DAY3​ ​ ​ ​ ​DAY4 ​ ​ ​DAY5 ​ ​DAY6​ ​ ​DAY7

A REST B REST C REST D
CIRCUIT CIRCUIT CIRCUIT CIRCUIT

A REST B REST C REST D

CIRCUIT CIRCUIT CIRCUIT CIRCUIT

+ USE THIS CALENDAR TO CHECK OFF EACH DAY AS YOU

COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR
PROGRESS.

4 Weeks
 4 CIRCUIT  

A​ CIRCUIT

Perform 3 to 4 rounds of 10 to 15 reps each resting 2 minute after each 

round.

Exercise Sets Reps

1.​ Squat Jump 1 10-15

2.​ JOG IN PLACE 1 15 sec

3.​ Jumping Lunges 1 10-15

4.​ JOG IN PLACE 1 15 sec

5.​ HIGH-KNEE 1 10-15

6.​ JOG IN PLACE 1 15 sec

7.​ ​Plank 1 3 min

8.​ JOG IN PLACE 1 15 sec

B​ CIRCUIT

Perform 3 to 4 rounds of 10 to 15 reps each resting 2 minute after each 

round. 

Exercise Sets Reps

1.​ Jumping Jacks 1 10-15

2.​ JOG IN PLACE 1 15 sec

3.​ Plank Jacks 1 10-15

4.​ JOG IN PLACE 1 15 sec

5.​ BURPEE 1 10-15

6.​ JOG IN PLACE 1 15 sec

7.​ Wide Mountain Climbers 1 10-15

8.​ JOG IN PLACE 1 10-15

C​
​ CIRCUIT

Perform 3 to 4 rounds of 10 to 15 reps each resting 2 minute after each 

round.

Exercise Sets Reps

1.​ ​Butt Kicks 1 10-15

2.​ JOG IN PLACE 1 15 sec

3.​ ​Mountain Climbers 1 10-15

4.​ JOG IN PLACE 1 15 sec

5.​ Long Jump With Jog Back 1 10-15

6.​ JOG IN PLACE 1 15 sec

7.​ ​Pushups 1 10-15

8.​ JOG IN PLACE 1 15 sec

D​ CIRCUIT

Perform 3 to 4 rounds of 10 to 15 reps each resting 2 minute after each 

round.

Exercise Sets Reps

1.​ Suicide Sprints 1 10-15

2.​ JOG IN PLACE 1 15 sec

3.​ Dumbbell Power Cleans 1 10-15

4.​ JOG IN PLACE 1 15 sec

5.​ Fast-Feet Drop 1 10-15

6.​ JOG IN PLACE 1 15 sec

7.​ Lateral Shuffle Taps 1 10-15

8.​ JOG IN PLACE 1 15 sec

 
 
 ​YOU ARE WHAT YOU EAT!
​HERE IS A
​ AMPLE MEAL PLAN FOR YOU
S

There's Food, Then There's The

Right Food!

Below you’ll find A Grocery List .

It’s Divided By Proteins, Fats, And
Carbs .
 ❖ Lean red meat

💪​ Protein ❖ Chicken (no skin)

❖ Turkey
❖ Fish
❖ Eggs
Good protein comes in many 
❖ Low-fat dairy
forms: 

​ ome
😋S Good
Carbs I​ nclude:

❖ Sweet potatoes
❖ Yams ❌Carbs To
❖ Beans
❖ Corn
❖ Brown rice
Avoid Include:
❖ Oatmeal
❖ Whole-grain products ❖ Cookies

❖ Veggies (these are fibrous ❖ Cakes

carbs) ❖ Pastries

❖ Strawberries ❖ Candy

❖ Bananas ❖ White flour

❖ Pears ❖ High sugar foods

❖ Grapefruit
❖ Apples
 ​ ome
😊S Good
Fats Include:
❖ Cold-water fish
❖ Low-fat cheeses ❌Fats To
❖ Sunflower seeds
❖ Walnuts
❖ Almonds
Avoid Include:
❖ Peanut butter
❖ High-fat meats
❖ Olive oil
❖ Canola oil ❖ High-fat dairy
❖ High-fat salad dressings
❖ Deep-fried foods
❖ Butter