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. These 4 weeks are
divided into 2 cycles, and each cycle spans 2 weeks. 4 weeks, 2 cycles, 2 weeks
each cycle. Within each 2 week cycle, you'll spend one entire week focusing
primarily on lifting heavy. The other week, you'll focus on lifting light weight.
The training split is as follows:

A​ ​LEGS-CALVES​ ​B​ ​BACK-ABS​ ​ ​ ​CHEST - TRICEPS​ ​D​ SHOULDERS - BICEPS

C
​ DAY1 ​ ​DAY2​ ​ DAY3 ​ ​DAY4 ​ ​ ​ DAY5 ​ ​ DAY6​ ​ ​DAY7
A REST B REST C REST D
HEAVY HEAVY HEAVY HEAVY
A REST B REST C REST D
LIGHT LIGHT LIGHT LIGHT

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

A REST B REST C REST D
HEAVY HEAVY HEAVY HEAVY
A REST B REST C REST D
LIGHT LIGHT LIGHT LIGHT

+ USE THIS CALENDAR TO CHECK OFF EACH DAY AS YOU

COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR
PROGRESS.

4 Weeks
2 CYCLES
HEAVY&LIGHT   
A​ LIGHT ​ ​ ​ LEGS / CALVES
​ Reps
CYCLE
EXERCISE Sets 1 2
★ walking lunges ​ 4 12-15 15-20
★ jump squat 🔻 🔻​ ​ 🔻
★ step-up
★ squats smith machine
★ standing calf-raises

A​
​ HEAVY

​ Reps
CYCLE
EXERCISE Sets 1 2
★ leg extension ​4 10-12 8-10
★ squats 🔻 🔻​ ​ 🔻
★ leg curls
★ seated calf raises
B​ LIGHT ​ ​ ​BACK/ABS

​ Reps
CYCLE
EXERCISE Sets 1 2
★ pull-ups ​4 12-15 15-20
★ Straight Arm-pulldown 🔻 🔻​ ​ 🔻
★ Invented Row
★ single Arm dumbbell rows
★ Sit-up
★ leg raise
★ russian twist

B​ HEAVY ​ ​B
​ ACK/ABS

​ Reps
CYCLE
EXERCISE Sets 1 2
★ Deadlift ​4 10-12 8-10
★ wide lat pulldown 🔻 🔻​ ​ 🔻
★ front lat pulldown
★ seated cable rows
★ Bent Over barbell Row
★ Cable crossover
★ Cable Oblique Crunch
C​
​ LIGHT​ ​CHEST/TRICEPS

​ Reps
CYCLE
EXERCISE Sets 1 2
★ Push ups ​4 12-15 15-20
★ Barbell Bench Press 🔻 🔻​ ​ 🔻
★ Dumbbell Flyes
★ Dumbbell Pullover
★ Bench Dip
★ Kickbacks
★ Rope Push Down

C​
​ HEAVY​ ​CHEST/TRICEPS

​ Reps
CYCLE
EXERCISE Sets 1 2
★ Barbell Bench Press ​ 4 10-12 8-10
★ Dumbbell Incline Press 🔻 🔻​ ​ 🔻
★ Cable Cross Over
★ CLOSE-GRIP BENCH PRESS
★ Skullcrusher
★ Bar Push Down
D​ LIGHT​ ​SHOULDERS/BICEPS

​ Reps
CYCLE
EXERCISE Sets 1 2
★ Standing Dumbbell Fly ​ 4​ 12-15 15-20  
★ Dumbbell Front Raise 🔻 🔻​ ​ 🔻
★ Reverse Machine Flyes
★ Dumbbell Curl
★ Dumbbell Hammer Curl

D​ HEAVY​ ​SHOULDERS/BICEPS

​ Reps
CYCLE
EXERCISE Sets 1 2
★ Machine Shoulder Press ​ ​4 10-12 8-10  
★ Dumbbell Shoulder Press 🔻 🔻​ ​ 🔻
★ Seated elbows-in alternating
dumbbell overhead press
★ EZ-Bar curl
★ Regular- Barbell curl

 
 + ​Heavy days​ you want to make sure you are getting
3-4 minutes rest between sets to ensure you have
enough recovery time to hit it hard again in the next
set.
+ ​Light days​ you will still implement a longer rest
period, only shorten it down to 2-3 minutes. These
days will be higher volume in reps and sets, so choose
weight that’s realistic for your body. You’ll want to
be able to complete every rep and set listed.

YOU ARE WHAT YOU EAT!

HERE IS A
SAMPLE MEAL PLAN FOR YOU

There's Food, Then There's The

Right Food!
 Below you’ll find A Grocery List .
It’s Divided By Proteins, Fats, And
Carbs .

💪​ Protein

Good protein comes in many forms: 

❖ Lean red meat

❖ Chicken (no skin)
❖ Turkey
❖ Fish
❖ Eggs
❖ Low-fat dairy
 ​ 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
❖ Sunflower seeds ❌Fats To
❖ Walnuts
❖ Almonds
❖ Peanut butter
Avoid Include:
❖ Olive oil
❖ Canola oil ❖ High-fat meats
❖ High-fat dairy
❖ High-fat salad dressings
❖ Deep-fried foods
❖ Butter