Are you ready to stop guessing and start gaining? As of late 2025, the Body Beast program remains the undisputed king of at-home bodybuilding, and the key to its success lies not just in the intense workouts but in meticulous tracking. The printable workout sheets are the essential tool that transforms Sagi Kalev's Dynamic Set Training from a tough routine into a calculated, scientific approach to muscle hypertrophy, ensuring you hit your goals whether you follow the Lean or the Huge schedule.

For those serious about building mass and tracking progressive overload, a digital screen simply won't cut it. You need a physical sheet to log your weight, reps, and sets in real-time. This comprehensive guide breaks down the latest, most effective ways to use these crucial sheets, detailing the specific exercises and the unique training principles that make Body Beast a timeless, mass-building machine.

Body Beast Program: The Phases, Schedules, and Core Workouts

The Body Beast program is structured across 90 days, divided into three distinct phases, each with a specific goal and a unique training methodology. The printable workout sheets are tailored to each of these phases, allowing you to track your progress as you transition from foundational strength to peak mass.

The program offers two primary 90-day schedules: the Huge Schedule, which maximizes mass gain with an emphasis on the Bulk phase, and the Lean Schedule, which balances muscle building with more cardio to maintain a leaner physique. Both schedules utilize the same core set of 15 workouts.

The three main phases are:

• Phase 1: Build (Weeks 1-3): Focuses on establishing a strong foundation of strength. Workouts often utilize Super Sets and Giant Sets.
• Phase 2: Bulk (Weeks 4-9): The primary mass-gaining phase. This is where the heaviest lifting occurs, targeting muscle hypertrophy with advanced set techniques.
• Phase 3: Beast (Weeks 10-12): A shorter phase designed to shred the body, combining the mass-building workouts with dedicated cardio and abs routines.

Key Workouts and Muscle Groups

To use your printable sheets effectively, you must know the target muscle groups and the key movements you’ll be tracking. Here is a breakdown of the core workouts found on your sheets:

• Build: Chest/Tris & Back/Bis: Focuses on foundational strength. Key movements include Dumbbell Chest Press, Decline Push-Ups, and traditional Curls.
• Bulk: Chest & Back: Shorter, more intense workouts. Utilizes heavier weight for maximal muscle tear-down and rebuild.
• Bulk: Shoulders & Arms: Dedicated days for smaller muscle groups to ensure symmetry and size. Key exercises include Lateral Raises, Front Raises, and various Triceps Extensions.
• Build/Bulk: Legs: The most challenging workout. Essential movements include Sumo Squats, Bulgarian Split Squats, Alternating Lunges, and Calf Raises.
• Beast: Cardio & Beast: Abs: Dedicated conditioning and core work, often tracked for time or rep count rather than weight.

Mastering Dynamic Set Training: How to Use Your Sheets

The reason the Body Beast program is so effective is Sagi Kalev’s principle of Dynamic Set Training (DST). This involves rapidly changing the rep scheme, weight, and rest periods to confuse the muscle and stimulate maximum muscle hypertrophy. Your printable workout sheet is the only way to accurately log this complex system and ensure you’re achieving progressive overload.

Each DST method corresponds to a specific section on your printable sheet:

1. Progressive Sets (The Build Phase)

• Goal: Increase strength and prime the muscle.
• Tracking: You start with a high rep count (e.g., 15 reps) at a lighter weight, then move to a medium rep count (e.g., 12 reps) with a heavier weight, and finish with a low rep count (e.g., 8 reps) at your heaviest weight. Your sheet must track three separate weight entries for the same exercise.

2. Force Sets (The Bulk Phase)

• Goal: Maximize time under tension for growth.
• Tracking: This involves three sets with minimal rest between them. Your printable sheet will show three lines grouped together for a single exercise. The key is to log the weight for all three sets, ensuring you don't drop the weight unless absolutely necessary to hit the rep goal.

3. Drop Sets (The Bulk Phase)

• Goal: Push the muscle past failure.
• Tracking: You start with a heavy weight until failure (or near failure), immediately drop the weight by 10-20%, and continue to failure, then drop it again. On your sheet, you’ll note the weight and reps for each of the two to three drops within a single set block. This is a powerful technique for stimulating testosterone release and muscle growth.

The 5 Pillars of Printable Sheet Success in 2025

While the core program hasn't changed, the community's best practices for using the printable sheets have been refined over time. To ensure you’re getting the most out of your 90 days, follow these five essential tips:

1. Prioritize the "Weight" Column Over Reps

The goal of Body Beast is progressive overload—forcing the muscle to lift more weight over time. The most critical column on your printable sheet is the "Weight" column. When reviewing your previous week's sheet, your primary goal is to increase the weight by at least 2.5 to 5 pounds on every single set, even if it means sacrificing one or two reps. If you don't track your weight, you can't guarantee progress.

2. Use Different Sheets for Lean vs. Huge

If you switch from the Huge schedule to the Lean schedule (or vice-versa), do not reuse your old sheets. The schedules are different, especially in the frequency of the Bulk workouts. Using a dedicated sheet for your chosen schedule prevents confusion and ensures you’re tracking the correct workout frequency.

3. Track the "Rest" Period

The Dynamic Set Training is highly dependent on short rest periods. A quick note on your sheet (e.g., "10s rest" or "45s rest") helps you replicate the intensity in the following weeks. DST is a science, and rest is a variable you must control.

4. Log Your "Beast-O-Matic" Nutrition

Mass gain is 80% nutrition. Although not part of the official workout sheets, a dedicated section on your sheet for supplements is vital. Be sure to track your intake of key mass-gaining supplements, such as protein powder, creatine, and pre-workout. Sagi Kalev heavily emphasizes the Beast-O-Matic Shakes—tracking your macronutrient intake (protein, carbs, fat) will show you why you stalled or why you excelled.

5. Don't Forget the "Tempo"

Many advanced Body Beast sets use a specific tempo (e.g., 3-1-3 for a slow eccentric, hold, and slow concentric). Make a small note on your sheet next to the set if you used a different tempo. This tiny detail is what separates a good workout from a maximized muscle-building session.

The Next Level: Hybrid Schedules and Continued DST

After completing the initial 90 days, many 'Beasters' move on to hybrid schedules, often combining Body Beast with other Beachbody/BODi programs like *Dig Deeper* or *LIIFT4*. The printable sheets are still critical here, as they provide a consistent format for logging your weightlifting progress, even when the schedule itself is mixed.

The program's success is a testament to the power of structured weight training for muscle hypertrophy at home. By utilizing the printable workout sheets to meticulously track every set, rep, and pound of weight—especially as you navigate the complex Progressive Sets, Drop Sets, and Force Sets—you are not just lifting; you are executing a scientific plan for massive gains.