FBN Beast Off-Season
FBN Beast Off-Season
FBN Beast Off-Season
Raise Abs Tuesday = Overhead Press Activation = 1) Standing Press 2A) Pullups 2B) Dips 3A) DB Curls 3B) Shoulders 3-way Abs Wednesday = NO LIFT Thursday = Deadlift Activation = 1) Power High Pulls (Or Snatches) 2) Snatch Grip Deadlift 3) Glute-Ham Raise 4) Hyperextensions Abs Friday = NO LIFT Saturday = Bench Press Activation = 1) Floor Press 2A) DB Shoulder Press 2B) DB Rows 3A) Triceps Pressdowns 3B) Abs Sunday = NO LIFT
Week 1
Week 2
Week 3
3 x 3 Top 1/2 Pin Squat Work up to 2RM (6-10 sets) 3 x 6/leg 3x8 2 x 20 4 x 10
3 x 3 Top 1/2 Pin Press Work up to 3RM (6-10 sets) 3 x 11 3 x 11 3x8 3x8
3 x 3 Top 1/2 Pin Press Work up to 2RM (6-10 sets) 3x8 3x8 3x8
Week 4
Mini-Cycle 2
Week 5
Week 6
1) Push Press 2A) Pullups 2B) Dips 3A) Preacher Curls 3B) Rear-delts 3C) ABC's
3 x 3 Top 1/2 Pin Press Work up to 3RM (6-10 sets) 3 x 11 3 x 11 3x8 3x8 1 x 26
1) Bench Press 2A) Incline DB Bench Press 2B) BB Rows 3A) Floor Extensions 3B)
Week 7
Week 8
Mini-Cycle 3
Week 9
3 x 3 Top 1/2 Pin Squat Work up to 2RM (6-10 sets) 3 x 6/leg 3x8 2 x 20 4 x 10
1) Push Jerk 2A) Pullups 2B) Dips 3A) BB Curls 3B) Band Pull-aparts 3C) DB Shrugs
3 x 3 Top 1/2 Pin Press Work up to 2RM (6-10 sets) 3x8 3x8 3x8
1) Pin Presses 2A) BB Shoulder Press 2B) Cable Rows 3A) OH Extensions 3B)
Week 10
Week 11
Week 12
3 x 3 Top 1/2 Pin SquatNONE Work up to 2RM Deload (3 x 5 ) @70% 1RM (6-10 sets) 3 x 6/leg 2 x 6/leg (week 1 weight) 3x8 2 x 6 (week 1 weight) 2 x 20 2 x 20 4 x 10 2 x 12
3 x 3 Top 1/2 Pin Press 3 x 4 MB Push Press Work up to 3RM Work up to 2RM (6-10 sets) (6-10 sets) 3 x 11 3 x 12 3 x 11 3 x 12 3x8 3 x 10 3x8 3 x 10
3 x 3 Top 1/2 Pin Press NONE Work up to 2RM Deload (3 x 5 ) @70% 1RM (6-10 sets) 3x8 2 x 10 3x8 2 x 10 3x8 2 x 10