Wayne’s BEAST-Cardio Hybrid

I just finished up my BAXX2 hybrid, which was a great mix of Body Beast, Asylum, P90X, and P90X2.  It was very well balanced and kept me in great overall shape.

For some reason, I just really LOVE the Body Beast workouts and can’t get enough of them.  So this next 90 days BEAST will be my foundation.  I’ve built 3 workout phases around the Beast workouts (a Build phase, a Bulk phase, and a Tempo phase). This is slightly different than the regular Beast plan, since there isn’t a set Tempo phase.  I really like the Tempo workouts and feel they are a great variation that deserve their own phase.

Now as much as I love the Beast lift workouts, I’ll be the first to acknowledge that Beast is weak on cardio.  I don’t want to be a meat-head bodybuilder so I’m gonna keep myself honest by adding some intense HIIT cardio twice per week in this hybrid.  It’ll be a mix of Beastly lift days and Blazing cardio days!

beast cardio hybrid

When comparing Body Beast lift days to P90X lift days, for instance, what I really like is the way Beast is structured to really emphasize hypertrophy with force sets, drop sets, progressive sets, etc.  The exercises are also very well designed.  For instance, most of the P90X back exercises are pullups (various hand positions).  That’s great for the lats.  With BEAST, pullups are usually just one set of a back workout.  You’ll also do a lot of rows, flies, etc to really focus on the upper back musculature between the shoulders and neck.  Those muscles really make you look built from behind.

wayne upper back

Overall, Beast is brilliantly designed to build muscle.  I really like being able to step into my workout on the lift days with the mindset of a bodybuilder — total 100% focus on lifting and lifting big.  Beast workouts aren’t full body, they aren’t high heart rate, but they blast the target muscles and give you a pump like none other.  Then on my cardio days, I can completely shift gears and start my workout with the mindset of being quick, agile, and fast.

P90X and P90X2 are better for a plug-and-play total fitness solution, but muscle hypertrophy isn’t the main goal of X and X2.  Beast is definitely more strategic in building muscle.   It’s also not as well rounded, which I acknowledge, and that’s why I need to plan my hybrid accordingly.

I want to keep my fitness balanced, so if I’m going with all Beast lift days, I still need to hit the cardio hard.   I’m going to do 2 days per week of cardio and abs.  I will use primarily the Insanity MAX workouts (like Max Interval Circuit and Max Cardio), Asylum (like Vertical Plyo and Speed & Agility), and I may throw in some Combat, Pump cardio, and Asylum 2 depending on what I feel I need.  I may also do some cycling for cardio since I enjoy doing a few long cycle events each year with my brother.

Below you’ll see the links to my “BEAST-Cardio Hybrid” in both PDF and Excel formats =

BEAST-Cardio Hybrid PDF

BEAST-Cardio Hybrid XLS

You’ll notice that rather than specifically schedule which cardio workout and which ab workout I’m doing, I simply have “Cardio/Abs” on the schedule.  This will give me (and you if you choose to do this hybrid) some flexibility in what cardio and ab workout I want to do.   Also, if you are training for an event, you might want to use the cardio days for a long run or bike ride.

I don’t have any dedicated leg lift days in this hybrid, as I plan to use the plyo effect to work on lower body speed and agility rather than lower body muscle building.  I naturally have big legs so I really have to focus on upper body lifting to keep my body in balance.  If you need to add some lower body lifting to beef up those legs, then instead of doing cardio, do Beast Build Legs and Beast Bulk Legs on one of the Cardio days.  Make the hybrid fit your goals!

You’ll also notice that I don’t have yoga and stretching in this workout.  I plan on using my “Rest” day to do either stretching or yoga as I feel I need it.  I may take the day off altogether, or I may decide my body could use some good foam rolling and stretching.  I’ll listen to my body and encourage you to do the same.

Finally, you’ll notice that I don’t have recovery weeks.  It’s not that I am against them (in fact I’ve written an entire article on the importance of recovery weeks).  What you WILL see though, is that if you add up my phases they are 12 weeks (a full 90 days is 13 weeks).  So if I feel worn out after a few weeks I will insert a full recovery week with X2 Recovery and Mobility and X2 Yoga.  Since my Phase 2 is based on the BEAST Bulk workouts, they are short (less than 30 minutes) so I want to be flexible on when I take my recovery week based on when I feel I need it.  Again, I’ll listen to my body and know that I have a recovery week in the bank to use when I need it.

Let me know what you think about my BEAST-Cardio Hybrid.  And let me know what you are going to be doing for your next round.

Keep Bringing It!!!!

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87 comments
Runsprockett
Runsprockett

This is exactly what I have been looking for! Can do an all star rotation of the cardio greats!!!! Insanity, Asylum, and Max!!!!

coachjavyperez
coachjavyperez

Hey how are you Coach Wayne? Hope everything alright with the family. My question is this, I got a Tough Mudder on October and I'm planning on using a hybrid of Beast (5 days), one Yoga day and one Insanity(Asylum) cardio day for conditioning. It's my first Tough Mudder so I want to be ready. Do you think that would be good enough for it? I understand that something like X2 or even X3 would be the ideal choice but I just love the cardio of Insanity and the lifting of Beast (I'm a lifter at heart lol)

CoachWayne
CoachWayne moderator

@coachjavyperez I think that will be fine. With most mud runnings, running isn't the issue for most people. It's upper body strength and grip strength. You jog to the next obstacle, possibly wait in a line, and then do that obstacle. If you can jog/run 5 miles, you will have plenty of cardio, in my experience. 

Bear O
Bear O

Thanks for the opinion.  Just trying to help my chicken legs not be quite to sad/pathetic... :0

CoachWayne
CoachWayne moderator

@Bear O Then definitely keep Build and Bulk Legs in the mix. Those are real leg workouts for mass.

Bear O
Bear O

Hey Coach, just looking for an opinion. Have been doing Body Beast using a straight bar and plates for a few of the days/exercises.  Now I'm going back to good old P90X to cut for a round but would like to substitute the Body Beast leg days for the one in P90X.  The issue is the P90X leg days are paired with the back.  Could I do the Beast leg routines, then just do the pull ups after?    

CoachWayne
CoachWayne moderator

@Bear O That would work, or even sub Beast Legs for Plyo. Both would be fine.

carlos
carlos

Hey Coach Wayne,

Can you give me a suggestion.. I wanted to add an extra chest day into Body beast to get more of a "symettrical" look ( my arms are naturally bigger). Any suggestions on which day would be best to do an extra chest day in both the bulk phase and build phase???

Thank you very much in advance.

dclem71
dclem71

hey coach thanks for your response. Do you have any photos of body beast transformations where people lost good amount of bodyfat  and weight? most photos are of people that completed p90x. thanks coach. just looking for some extra inspiration based on my program preference. Thanks for all you do. 

dclem71
dclem71

hey coach, im in a standstill as to what program to use.  I have p90x and body beast.  Im 5'10'' 220lbs and would like to lose about 25lbs.  I know p90 ups your heartrate more but i really enjoy the lifts of body beast.  Which program would benefit my goals the most? Would fat shredder with beast work well. Any advice is greatly appreciated. 

CoachWayne
CoachWayne moderator

@dclem71f your nutrition is dialed in, Beast burns plenty of calories. If you are lifting heavy, you will burn even more. Beast up and go BIG! Check out: www.teamripped.com/body-beast-is-for-losers

nav007_2000
nav007_2000

Hi Coach. How is it going? Its been a while since i posted here. Been extremely busy with work and the one month of Intense fasting. Need a bit of advice. I am planning on going on vacation at xmas and want to bulk up and cut up. I have exactly 4 months. 

My stats are that I am 142 lbs in weight and have 13% BF. The body beast calculator tells me that i need to be taking 2500 cals per day. I spent 6 weeks doing body beast before i started my month fasting on 2500 calories and did put on any weight.

I was thinking of taking 3000 calories per day. I know that my BF will increase but was wondering that i since I have an extra month after i finish BB, i could get use it to lose the excess fat.

Is this a good route to go down?

nav007_2000
nav007_2000

@CoachWayne @nav007_2000 Hi Coach, hope all is well. I have been following this hybrid. I have 3 weeks left on the bulk phase. Then I go into the tempo phase.

Ive gone from 142lbs and 13%BF to 149lbs and 14%BF.


Im currently on 2500-3000 cals per day. For the tempo phase what should i reduce it down to? Should i got for the fat shredder? Once tempo phase is over, I have another 6 weeks before i go on holiday and would like to reduce my fat down even more. What do you reckon I should do? Stick to tempo or go for a p90x/insanity hybrid to reduce my fat %.

CoachWayne
CoachWayne moderator

@nav007_2000 I would stick to Tempo and just drop your calories by 200 or so a week until you are at 2000-2200. Also switch to FS. That will give you plenty of time to cut some BF. Nice work! Those are good gains. 

nav007_2000
nav007_2000

@CoachWayne @nav007_2000 Hi Coach, tempo phase started today. Checked my stats. I am now at 153lbs and 13.7% BF. Thats about 12-13lbs increase.

Tried tempo chest for the first time. Wow, what a killer. This is a great hybrid. Lets hope i can cut up now and keep the muscle mass that I put on.

CoachWayne
CoachWayne moderator

@nav007_2000 You can definitely do that.  But a lot of it depends on how cut you hope to be by Christmas.  If you are 13% now, and bulk up at 3000 cals per day, you may add 1-2% body fat over the course of Body Beast along with the muscle gain.  Then, in a month, you can hope to cut about 3-4% body fat at the most.  So a best case scenario after the bulk and then a one month cut would be 11% body fat or so.

CoachWayne
CoachWayne moderator

@nav007_2000 If BF is your ultimate goal, I wouldn't bulk before Christmas. You can always hit your BF goal and then maintain and still put on some mass without BF. 

mike1886
mike1886

Hi Coach,

I'm currently beasting up and seeing great gains.

 

Having done P90x and X2, however, I don't feel like the ab workout is as intense as it could be.

 

What would be your recommendations for building the biggest ab muscles during body beast. Which ab program would you use, and how many times per week would you do it. 

 

Thanks

Mike

CoachWayne
CoachWayne moderator

 @mike1886 If you are squatting and deadlifting really heavy, you will be using your core TONS! Abs don't really grow like other muscles. You can get them bigger but it is really marginal. If you want ripped abs, it's almost all nutrition. If you do want to add a day, ab shredder from Asylum Vol 2 would be good or either ARX 1 or 2. Just nail your nutrition. 

nav007_2000
nav007_2000

Hi Coach, how did your 90 days go on this hybrid?

 

For me i want to put mass on but worried that i will put some fat on as well. What are your opinions on going on a calorie surplus using your hybrid? Will the extra cardio take be negative for building muscle?

 

can a 90 day hybrid like yours help put on 10lbs of lean muscle?

Jason
Jason

Coach Wayne, I'm about to finish up my third week of body beast and I have been using my brothers equipment since day one. Now, he and I are both doin it together and I am in need of equipment for myself. This way we won't have to "share weights" with him. This sucks cause sometimes we find ourselves needing the same weights at the same time. He has traditional dumbbells and my heart is telling me to get the same. But I would hate to spend a thousand dollars for dumbbells that only range up to 50 lbs. My question is should I get the bowflex or the power block dumbbells? Or should I wait an bit and get traditional dumbbells? I'm going to be spending a lot of money, and don't want to make the wrong decision. I've read tons of reviews on the two and just wanted to get your opinion. What do you suggest?

Panoramix
Panoramix

Hey Coach! I'm in my 2nd week of this hybrid, switching the cardio days from a selection of Speed&Agility, Vertical plyo, Max cardio, Max Interval plyo, X trainer and plyocide. I'm also doing a mix of ab workouts after the cardio workouts and switching between varying ab routines from Insanity, Asylum vol  2, X and X2.  I must say this is quite fun. I'm also considering now doing a zig zag for slow bulk, with the 500 + highs on BodyBeast days of 50c/30p/20f, - 300 on cardio days at 30c/50p/20f, and the rest day at maintenance 40/40/20.

I think this could really be a cool and fun slow lean muscle gain during the summer to keep my progression going......any thoughts?

Have fun at the Summit! 

Tyler
Tyler

I was wondering if you have a hybrid schedule made up that actually has a planned out asylum and body beast combination. I want cardio and legs a lot more in my workouts and I wasn't sure if you had one. I want to pack on the pounds at the same time. 

TeamGetFit
TeamGetFit

One questions Coach - Did you follow the Beast nutrition plan, or did you modify it.  I as because I worked hard to get to 5-6% BF after two rounds of P90X.  I know adding some bf over the 12 weeks is par for the course and I consider it "opportunity cost" to put son some quality muscle, so I am fine with that, and I am so dialed into my body's nutritional requirements, I know exactly what I need to do to shed the fat at the end...I just don't want to add more than is necessary...and I feel the calculations give me a little more calories than I think I need.  Know what I mean?

nav007_2000
nav007_2000

HI Coach Wayne.

Firstly a big thanks for helping me out with the nutrition in the final phase of p90x. going back to the fat shredder and logging my diet on myfitnesspal, i have dropped 2.5lbs and I am now at 10%BF.

 

I have one week left in p90x and was wondering if you could give me advice on my next challenge. I am 5ft 7 and have gone from 17%bf to 10% bf in 3 months. Ideally i want to get to 8% BF before bulking up with body beast. Also, i the second week of July, i will start fasting for a month (about 17 hours a day). i dont think i should start body beast before fasting period finishes.

 

If i was to do this hybrid, can i still continue to lose the fat and tone up using the fat shredder diet?

Bruce
Bruce

Hey coach i really wanting to do bb and im take c4 my only problem is i dont want to become immune to my pwo so what do you suggest with bb lole i know only to take on resistance days but on bulk i wud be taking ot 6 times so how should i prevent immunity-thanks coach

Tim
Tim

Hey coach can I do body beast without all the those supplements

Dante
Dante

Do you find that you're not able to do as many pull ups and push ups after doing a program like beast that's weight instead of a weighted body vest?

Maurice
Maurice

Coach, Do you use dumbbells with BB or do you also use a curl bar with plates? I want to do BB, but I only have the Bowflex SelectTech 552 right now. Just want to know if I can do the workouts with those.

 

Thanks!

hvd
hvd

hey coach wayne i just got body beast but i still got 10 to 15lbs to lose.im around 18%bf.should i do body beast lean or modify another round of p90x?

skjay68
skjay68

 @CoachWayne PS: I plan to do whatever I do on the 1900 Fat shredder, I think I should have enough energy for Beast on this, not sure if upping my carb intake is the way to go??

skjay68
skjay68

 @CoachWayne Hey Coach, completed P90x/Insanity hybrid 2 weeks ago and have somewhat started it over, my goal now is mainly to build some bulk whilst still dropping fat.  I like the look of Beast and would like to do strictly Beast for 90 days, see the results then perhaps do a BAXX hybrid.   Like you, I don't necessarily want to look like a brick house but would like a big upper body, would you recommend "Beasting" up all the way or a hybrid similar to yours, my goal is similar i.e. huge but athletic, is that possible for a 45 yr old?? :)   

Dante
Dante

I have done them all but that was two years ago its time to get back into shape . I just have a bit of fat to shred so that's nutrition but I have observed that the one o. One 30-15 is a great measure of strength as opposed to lifting with body beast. It seems that the muscle stays around longer but will this hybrid be better than the golden p90x insanity hybrid for cutting?

Dante
Dante

Sorry for the double post this new system takes a little getting used to

Dante
Dante

So p90x insanity hybrid or this for a summer cut? I have observed that muscle sticks around longer with body weight exercises.

CoachGaston
CoachGaston

Hey @CoachWayne I've noticed in your latest two hybrids that your recovery weeks are now always the P90X2 recovery week (R&M and X2 yoga). Do you think this is a better recovery week "style" then say the P90x recovery week with cardio and core work? I guess we all worry about that recovery week because we fear regression lol. Thanks coach!

Dante
Dante

Ok which is better this or p90x insanity hybrid?

gamboa007
gamboa007

Coach is there a reason why you chose total body over lucky seven?

Andrew
Andrew

Would this schedule be good for me if I want to lose the last 4 to 5% of body fat to get where I need to be. I had planned on doing p90x/insanity hybrid but switching to the beast sounds enticing. What do you think?

Hathar
Hathar

i'm going to do it!

 

BenGirdler
BenGirdler

Hey coach, what would you sub for the Tempo workouts? More Build or some P90x days? I'll get them eventually, jut do't have them right now

ToddGreene1
ToddGreene1

You read my mind!  Love the Beast workouts and hate to stop, but I also miss the other great Beachbody workouts.  I've completed 2 full rounds of BB and I plan on doing a similar hybrid.

rabbit44
rabbit44

Coach do you recommend being on fat shredder and lifting heavy like 8-10 reps would that still allow you to burn fat?

rtsnole
rtsnole

Coach: Great Hybrid! I'll be starting a round of BB in May and wanted to add cardio AND keep Sundays as my rest day. Your hybrid does both for me! Making a few changes for my goals (i.e. will be doing Legs), but overall, using your hybrid as the base.

Thanks!

aaron
aaron

i gota say, the idea of no "X" makes me sad.  ;)

 

all of these are easily modifiable to get some X in there though.

 

one of the things i like a lot about beast is if life gets busy the shorter videos help.

aaron
aaron

it's interesting that i have REALLY been considering purchasing a bike to throw in a hybrid.

 

it's getting nice outside and it is good to get outside and be able to enjoy it.

 

really leaning toward these 'new' Trek or Cannondale Hybrid/Dual Sport bikes for Saturday only rides.

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