Body Beast is one of my very favorite workout programs. I love the pace, the variety, and the way it pumps the muscles up and forces them to grow and change. This program is the real deal! Read about my full Body Beast Review here.
If you want to get big—we mean really, really big—Body Beast™ is the program for you. Here’s how you can transform your body over the next three months.
Body Beast is the brainchild of former Israeli army vet and bodybuilder Sagi Kalev. Kalev, a bodybuilder since the age of 16, relied upon his years of personal trial and error, as well as his degree in physical education and nutrition to develop the Body Beast program that will help you get results beyond what you’ve ever imagined possible.
Are you ready to awaken that Beast inside you?
We took the best of old-school bodybuilding and combined it with cutting-edge sports science to develop Dynamic Set Training™ that will fatigue your muscles more than you ever thought possible with Single Sets, Super Set, Giant Sets, Progressive Sets, Drop Sets, Tempo Sets, and more. In return, your muscles reward you by getting huge.
So that you can follow the program that fits your needs, we’ve carved out two different training schedules. If you only care about getting big, follow the Huge Beast schedule.
If you have fat to lose, follow the Lean Beast schedule. This schedule incorporates more cardio workouts so you can shed the fat covering your growing muscles. Just know that both 12-week schedules are hard, so don’t feel like you’re taking the easy way out if you go through “Lean Beast” first.
If you really want to see results, you need to eat right. Within the Book of Beast, we’ll walk you through a nutrition plan that combines healthy meals with key supplements so you can build big, strong muscles.
“The harder your work, the faster your muscles will grow.”—Sagi Kalev
I read a previous post about taking in extra calories if your doing Body Beast and extra cardio. In my case I want to do BB but also I will be training (3-4 day/wk) to become a Les mills trainer. Will the extra cardio affect my results with BB? The program doesn't have too much cardio, and I'm sure it's for a reason. If I need to take extra calories, how many will do trick?
I just started Body Beast but usually train Krav Maga 4-6 days a week. Class usually includes 20 mins of basic calisthenics (push-ups,crunches,squats,lunges etc...). Twice a week I pull double duty and take a heavy bag class before Krav which usually includes similar calisthenics also. Basically a 2 hr sweat feast... I haven't been to Krav in a few weeks but will be going back very soon.
I truly need to build mass to achieve the foundation for the physique I'm trying to achieve as I'm a weird combo of hard muscle gainer and easily put on fat all around my midsection only (skinny arms and legs with a 41'+ gut and I have a VERY clean diet)
I don't want to slow down my Krav training progress. So I guess my question is just how important is completely resting between workouts for mass building? Any suggestions on how to do both and still get the fantastic results I'm interested in?
Also, is there a better time of the day to lift weights vs cardio?
Thanks for the help!
Hi Coach Wayne - I am doing Body Beast again and going with the Huge plan this time. I am on week 3 and day 6 is tomorrow. I see that day 6 is shoulders/abs and day 7 is cardio/abs. I searched TeamBeachBody and found some info, but I am still confused. Do you know if day 7 is supposed to be a rest day like some are saying or do I do it just like it says? This would put me on an 11 day run with no rest if I do the cardio/abs on day 7, but there would be 2 rest days in week 3 if i don't do cardio/abs. Thanks in advance.
I'm finishing up a P90X/Insanity Hybrid on Dec 13th and was planning to start BodyBeast next. I have been pleased with my progress especially since I found your site and starting tracking my nutrition. I have lost over 30lbs but still have another 1-2% of Body Fat that I would like to lose. Based on my caliper measurements I am reading 10.5% and would like to get down around 9%. Do you think running the Lean Beast is an effective program to reduce body fat while building muscle? Could I run the Lean Beast along with the Fat Shredder and then switch the diet after I reach my BF goals?
Hello Coach Wayne,
I am a runner, anywhere from 5K to Marathon. I am looking more to build strength over size. I was considering BB but I noticed on one of your responses below you mentioned BB is more for size then strength. I know it is a mass building program but thought I could use it to build more strength. I also have P90x2 but wasn't sure if it will build the strength. Would you still recommend BB or do you think X2 would be better. I like the traditional workouts in BB and I want to add a bit of size due to the fact that running can shrink the muscles. Thanks
Hi Coach Wayne,
I started Body Beast and about to start phase three. Since I started I went from 139 to 146 but the last three-four weeks I've been stuck in the same weight. Is it possible to repeat phase 2 again so I can bulk up more?
When following the Body Beast schedule, do you take off a complete rest day, or do you fill it in with some kind of cardio, etc.?
Hey Coach, Im looking to start up Body beast in next few days and have question about the nutrition. I am doing the 5 steps to get the amount of calories to intake in first two phases. I am at 172 lbs and 13% body fat. After doing the calculations it tells me that to build mass for the first two phases, I need to consume approximately 2466 calories. That seems to be very few calories to me:S Shouldn't it be atleasst about 3000 for the first couple phases to see better results?
Me again. After finally gaining a few kilos on 3,800 cal/d, I'm now in the Beast phase with 3,000 cal/d (with a 40P/30C/30F ratio, as described in the Book of Beast). I've extended it a bit (4th week now) and I'm planning to stay on it for a bit longer since I haven't been losing much BF%. My weight has dropped quite a bit though, by over 5 lbs. I have stopped using creatine monohydrate around the time I switched to the Beast phase though, could that be related to my weight loss (i.e. less water retention)? Also, should I drop to around 2,700 cal/d to accelerate fat loss? What do you think?
My age is 28, weight 142, Body Fat 15%, and height around 5'8. I'm skinny and I want to put on mass/muscle. According to the Body Best Calculator I should be eating around 2,500 but that seems quite low for what I want to do. I've calculated severeal times and that's what it comes up. I figured that me being skinny I would have to eat at least 3,200-3,500 calories. Am I wrong?
Thanks so much for your help in advance :)
Coach, I started Body Beast 3 weeks ago and start with the Bulk phase on tomorrow, love it! My question is: The scale hasn't changed, but when I check my bf, I'm gaining lean muscle and burning bf. Gained 2 lbs of lean muscle and dropped almost 1% of bf in the last two weeks...I'm at 2800 kcal at 25/50/25.(I'm 5' 9' at 155 with 14.5%.bf).That's what the book of beast is set me at...Should I up my kcal or stay put? Will an increase give me more lean mass?
Loving these videos so far. I get some good laughs every once in a while too. Poor Shawn just can't catch a break on Chest/Tri's. I'm trying to make it where I struggle the last few reps of each exercise. Should I be going for failure on every set?
Hey coach if I only have about 2% more bf to lose can I still do BB and do the lean version and switch to the bulk version after I lose that bf? Also I have a kidney condition and cannot use supplements can BB still help me gain muscle even without supps?? Thanks
@CarolWilburn Yes, if you are trying to add mass, any extra cardio will work against your surplus. Cardio isn't designed for adding muscle, so that is why it is so limited in Beast. I would add a pre and post meal on your Les Mills days. Add a whey shake and apple before your workout and then do another protein shake with carbs post or a real meal. That will help ensure that you are protecting your progress with Beast. If you that, you should be fine doing both. If you don't, you probably will just get leaner with Beast and Les Mills but not put on mass.
@Thefurr If you are truly going for mass, your BF won't go down. Building mass well takes a surplus of calories. You will always put some fat on with a surplus. I imagine your extra training is limiting that surplus, which will also keep you leaner. You need to pick your ultimate goal. Is it fat loss, or muscle? I always recommend losing BF first and then transitioning to building muscle. It sounds like with a 41" waist, that is just where your body carries it. I would focus on losing BF. You will perform better, be healthier, and look strong (less BF always makes you look more muscular). Check out www.teamripped.com/big-ripped-or-small-ripped
@SuperCK Probably not. They run free shipping for Challenge Packs and normally the first month of a program. Shipping for just Body Beast shouldn't be much though.
@CandyCMamaHorvath I would take a rest day in place of cardio. That is a long stretch if you go through it as is. Just listen to your body. If you feel like you need a rest day, take it. In this case, I know I would.
@mgunno It really depends on what type of strength you are shooting for. If you want to maximize your muscular endurance, a program like X2 would be best. That will build strength for body weight exercises and max reps better than Beast. If you want to see how strong you can get with reps always falling in 8-15 reps.
You are right though that your running will always work against your mass goals. You can be stronger and still build/maintain muscle, it will just be limited from what it could be if you weren't running. But keep running! Do what you love.
So for your running and that function, X2 would probably be best. That being said, Beast won't hurt you. You will get stronger still. I would recommend that you do what you love. If Beast interests you more, go for it! With either program, it will come down to eating enough to overcome your calorie needs with the running and lifting.
@Bheitt Take a full day off. You need rest to grow.
Sorry, figured that part out, it was a miscalculation. but my other question is relating to cardio.. I tend to be very active with basketball on almost a daily basis through where I work, which means I will sweat and somewhat be running around. Do you think it is a good idea to add a certain number of calories because of that? I dont want to diminish my progress because of this cardio!
@MartinSchulz If you can be patient, stick with it. 5lbs in 4 weeks is a really safe pace for maintaining mass. If you think it was some water weight, give it 2 more weeks and see if you lose another 2 lbs. Great work man! Run that deficit until you are happy with what you have lost.
Carlos, I would use those calculations as a starting point. You may need more but until you actually track your food and weight, you will never know. Start at 2500 and go from there.
Lee, that is up to you. If you want to put on more (you are already doing some, which is great) then you can up your calories. I would go to 3000 first and then reassess for a couple weeks. You may pick up a little more muscle and just stop the fat loss. That would be pretty ideal.
@stephentroop25 Absolutely! It always comes down to overall nutrition. Supps can just make it easier to hit all your goals. But if hit your calorie and macro goals, you'll gain mass.
DC, I would be going for failure on the 8 rep sets for sure. The 15 and 12 rep sets should pre-fatigue you.
@stephentroop25 You can do either version but if you still have BF to lose you need to be at maintenance or below for calories. If you bulk like the Book of Beast calls for, you won't lose BF.
Ok. So, should I have the shakes before and after BB AND Les Mills OR just BB?
Also, These shakes should be include in my total daily/calories intake suggested in BB OR additional?
Thank you so much.
@CoachWayne @mgunno Thanks for the reply. Yea running is something I have always had a passion for. One thing I have noticed while working out with P90x and other Beach Body programs is that I actually cut down on my running to 3 days a week and was still able to set PR's in 5K's even at 45 years old,even won one, though it was a rainy day and only about 50 runners were there :). I have been trying some of the BB workouts and running with them. They are great workouts. I guess the thing to do is to give them a try and see what happens. Thanks
@JUSTIN123 I would just start the program as is and see. If you aren't gaining weight, then you might need to add more calories to overcome your increased activity. I just wouldn't add them in from the start.
@CoachWayne Thanks coach! So just to confirm: you agree that losing 5 lbs without dropping much in BF% is ok, since a large portion of it could have been water?
@CoachWayne Thank you Coach Wayne. So if in one or two weeks I dont see any gains then I should keep adding calories until I see my weight increase?
Also I need to stick to the 30/50/20 ratio right?
@CarolWilburn Yes, still track them. I would add them around any extra workouts. You want to overcome the deficit that those workouts will make. I would still do a Beast shake post BB too. Track everything and then you will now if you need to dial it up or down based on a few weeks of workouts. It will be hard to know exactly what your LMP workouts will do without tracking.
@Thefurr Which one?
@MartinSchulz Yea, I would just check back in a couple weeks and see if the fat loss is on track and adjust from there.
@CoachWayne One last question Coach. I ordered all the Body Beast Supplements (fuel shot, creatine, base shake, and suma), when and how do I need to take them? Pre-workout, post-workout, all separately?
Thank you so much for your help