This 6 days a week, hitting every body part twice workout will help you burn fat and gain muscle! Learn more about the Behemoth Workout!
Behemoth Workout
The Behemoth Workout, created by Dustin Holston, is used to help fully maximize growth of muscle fibers while burning fat.
The Behemoth Workout is 6 days a week, with one rest day. This workout includes a heavy phase and a pump phase with every body part. This workout also features supersets to help maximize your time at the gym.
Behemoth Workout Outline:
Day 1: Heavy Chest and Triceps
Day 2: Pump Legs and Biceps
Day 3: Heavy Back and Shoulders
OFF
Day 5: Pump Chest and Triceps
Day 6: Heavy Legs and Biceps
Day 7: Pump Back and Shoulders
Day 1: Heavy Chest and Triceps
Barbell Bench Press: 15, 12, 8, 6, 2, 2
Close Grip Bench Press: 15, 15, 15
Inclined Dumbbell Bench Press: 8, 8, 8
Headbangers: 10, 10, 10
Dips supersetted with Cable Crossovers: 10, 10, 10
Rope Pulldowns: 6, 6, 6
Day 2: Pump Legs and Biceps
Leg Extensions supersetted with Leg Curls: 20, 20, 20
Squats Supersets with Lying Dumbbell Leg Curls: 15, 15, 15
Leg Press: 40, 40, 40
Alternating Biceps Curl: 12, 12, 12
Preacher Curls: 12, 12, 12
Palm Down Barbell Curls: 12, 12, 12
Inclined Dumbbell Curls: 15, 15, 15*
*Last rep take 10 seconds to go all the way down, if you can do another rep, then repeat until exhausted
Day 3: Heavy Back and Shoulders
Pull-ups or Lat Pull Downs supersetted with lateral db raises: 10, 10, 10
Rack Pulls supersetted with frontal raises: 10, 10, 10
Shrugs supersetted with shoulder press: 10, 10, 10
Seated Cable Rows supersetted with face pulls: 10, 10, 10
Dumbbell Rows (Yates or single arm): 10, 10, 10
Reverse Grip Lat Pulldowns (chin up grip): 10, 10, 10
Day 5: Pump Chest and Triceps
Dumbbell Flat Bench: 15, 15, 12, 12, 10
Dumbbell Incline Bench supersetted with headbangers: 15, 15, 15
Cable Cross Overs: 15, 15, 15
Overhead tricep db press: 15, 15, 15
Rope Extensions: 15, 15, 15* Last rep go extremely slow down and extremely slow up, continue until you cannot do anymore.
Day 6: Heavy Legs and Biceps
Leg Extensions supersetted with Leg Curls: 10, 10, 10
Barbell Squats: 8, 8, 8, 8
Lying DB Leg Curls: 8, 8, 8
Leg Press: 10, 10, 10, 10, 10
Alternating Biceps Curls: 8, 8, 8
Barbell Curls: 8, 8, 8
Preacher Curls: 8, 8, 8
Day 7: Pump Back and Shoulders
Pull-ups or Lat Pull Ups: 100 reps (doesn’t matter how many sets)
Lateral Raises: 12, 12, 12, 12, 12
Frontal Raises supersetted with seated cable rows: 12, 12, 12, 12
Shoulder Press: 15, 15, 15
Face Pulls supersetted with shrugs: 15, 15, 15
Barbell Row: 15, 15, 15, 15
Notes
This workout does well whether you are cutting or bulking. For cutting, make sure you reduce your calories, and eat your carbs around your workout to use insulin towards muscle production vs fat accumulation. If bulking, up your calories.
Cardio? That is up to you. I would suggest 20-30 minutes 3-4 times a week. Back and shoulder day tends to be the quickest, so do cardio on those days.
Abs? You can add them to any of the above workouts. You will get a lot of core work from bench, squats, and rack pulls. I would just do a few sets each week.
Increase weight and intensity when needed. I shouldn’t have to tell you when something is becoming easy. My favorite supplements for this workout?
Favorite Supplements
- Post Workout Stack (bulking or cutting): Your body will be in desperate need for glycogen replenishment and protein for muscle recovery and growth. The absolute best choice is the Post Workout Stack from 1st Phorm. High quality protein and carbohydrates to build new muscle while repairing existing.
- Project-1 Pre Workout (bulking or cutting): Project-1 is the best pre-workout on the market. Why? It gives you the correct dosages of creatine, beta alanine, agmatine sulfate, caffeine, BCAAs, and betaine that your body needs to maximize workout, recovery, and energy.
Summary
The Behemoth Workout is designed for intermediate to advanced individuals that are healthy enough to workout this strenuous. Before starting any workout or nutrition plan, talk to your doctor. I am not a doctor.
Thank you for reading!
Dustin Holston
NASM Weight Loss Specialist and Personal Trainer
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