Beast Mode Workout 4 (Ethan "Gold" Harris) Science Behind the Plan: "Beast Mode training pushes your body to extremes while maintaining perfect technique," explains Ethan. This specialized plan focuses on developing savage intensity and mental toughness through high-volume, high-effort training sessions. The program implements progressive overload through increasing training density and work capacity.
6-Week Program: Week 1-2: Beast Foundation
-
Day 1: ehtifm (chest, shoulders, triceps, biceps, forearms, arms) - Upper body devastation
-
8 reps × 3 sets per exercise with minimal rest between sets
-
Day 2: kapg! (back, abs, traps, legs, overall) - Pull/push strength
-
8 reps × 3 sets per exercise with supersets
-
Day 3: aqnuz! (abs, quads, hamstrings, glutes, obliques, overall) - Core/leg annihilation
-
10 reps × 3 sets per exercise with dropsets
-
Total volume per week: =528 reps
Week 3-4: Beast Development
-
Day 1: ehtifm (chest, shoulders, triceps, biceps, forearms, arms) - Upper body devastation
-
6 reps × 4 sets per exercise with compound sets
-
Day 2: kapg! (back, abs, traps, legs, overall) - Pull/push strength
-
6 reps × 4 sets per exercise with rest-pause techniques
-
Day 3: aqnuz! (abs, quads, hamstrings, glutes, obliques, overall) - Core/leg annihilation
-
8 reps × 4 sets per exercise with mechanical dropsets
-
Total volume per week: =576 reps
Week 5-6: Beast Mastery
-
Day 1: ehtifm! (chest, shoulders, triceps, biceps, forearms, arms, overall) - Upper body devastation
-
4 reps × 6 sets per exercise with advanced intensity techniques
-
Day 2: kapg!j (back, abs, traps, legs, overall, hips) - Pull/push strength
-
4 reps × 6 sets per exercise with cluster sets
-
Day 3: aqnuz! (abs, quads, hamstrings, glutes, obliques, overall) - Core/leg annihilation
-
6 reps × 5 sets per exercise with giant sets
-
Total volume per week: =606 reps