Beast Mode Challenge | Transform Your Body with This 3 Day Workout Split!

Beast Mode Training 3 Day Workout Split

Day 1 - Back, Biceps, Forearms, Traps and Abs
Day 2 - REST
Day 3 - Chest, Shoulders and Triceps
Day 4 - REST
Day 5 - Quads, Hamstrings, Calves and Abs
Day 6 - REST
Day 7 - REST

Instructions Before Starting

Limited Rest Periods Between Sets: Rest intervals are generally kept between 15 to 30 seconds. However, for some compound movements or extended set strategies, rest periods may extend up to 60 seconds.

Shorter, More Focused Workouts: Due to the reduced rest times, you'll spend less time in the gym overall. Despite this, your sessions will be more intense, with each repetition demanding more effort and focus.

Fewer Exercises Per Muscle Group: Instead of performing 4-5 exercises per body part, this method prioritizes quality over quantity. With more sets assigned to each exercise, you'll typically stick to 2-3 movements per muscle group to achieve maximum impact.

Progression Through Rep Goals: Track the total reps completed for each exercise. Once you hit a predefined rep target, increase the weight for the next workout to ensure consistent progress.

Mini-Sets and Macro-Sets: Workouts include mini-sets, which are clusters of sets for a single exercise done without fully recovering between efforts. Macro-sets, on the other hand, are collections of these mini-set clusters for a larger focus on muscle activation.

Avoid Training to Failure: Always stop a mini-set when you're close to failure. If you feel unsure whether you can complete another rep, it's better to end the set early and maintain proper form.

Consistent Weight Usage: For each mini-set of a specific exercise, use the same working weight across all the sets.

Intensity Redefined: In this approach, intensity doesn't refer to lifting the heaviest weight possible. Instead, it emphasizes the level of muscle activation and recruitment of muscle fibers during each rep.

Training the Abs

Keep in mind that working your abs won’t magically make them visible. Performing countless crunches won't sculpt a six-pack. Instead, focus on incorporating any ab exercises you enjoy into your routine. It’s a good idea to include at least one weighted movement, such as weighted sit-ups or cable crunches. These exercises enable you to progressively increase resistance over time, helping to build stronger and more defined abdominal muscles.

DAY 1 - BACK, BICEPS, FOREARMS, TRAPS AND ABS

00:30 BARBELL DEADLIFT
00:46 BARBELL BENT OVER ROW
01:02 PULL UPS
01:18 DUMBBELL STANDING BICEPS CURL
01:34 EZ BARBELL PREACHER CURL
01:50 DUMBBELL OVER BENCH REVERS WRIST CURL
02:06 BARBELL SHRUG

DAY 3 - CHEST, SHOULDERS AND TRICEPS

02:31 BARBELL BENCH PRESS
02:47 LEVER CHEST PRESS
03:03 BARBELL STANDING MILITARY PRESS
03:19 DUMBBELL LATERAL RAISE
03:35 DUMBBELL BENT OVER REAR DELT FLY
03:51 BARBELL CLOSE GRIP BENCH PRESS
04:07 DUMBBELL SEATED TRICEPS EXTENSION

DAY 5 - QUADS, HAMSTRINGS, CALVES AND ABS

04:31 BARBELL FULL SQUAT
04:47 LEG PRESS
05:03 LEG EXTENSION MACHINE
05:19 BARBELL STIFF LEGGED DEADLIFT
05:35 LYING LEG CURL MACHINE
05:51 SEATED CALF RAISE MACHINE

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