What Equipment Do You Need for Body Beast? (Full List)
Sagi Kalev’s Body Beast blazes its own trail on the Beachbody On Demand platform.
It’s one of the only split-style hypertrophy programs available to subscribers and shies away from the typical bodyweight circuit training common in hit programs like P90X, Insanity, and T25.
But before you clear out the garage and splurge on a full-blown Olympic weight set … What equipment do you actually need to maximize your aesthetic results with Body Beast?
Here’s a look at the must-have equipment, including the exercises you’ll perform, which muscle groups they target, and alternative gear options.
Dumbbells
No matter how savvy you are, the completion of Body Beast depends on your access to dumbbells. Kalev suggests a set of light (3–5), moderate (10–20), and heavy (25+) dumbbells.
We disagree. A set of adjustable dumbbells is a better option for maximizing your physique results through progressive overload — or slowly putting your muscles under more pressure.
Once you meet the set/rep goals, add another 2.5, 5, or 10 pounds next time to gradually crank up the intensity, micro-tearing, and muscle growth.
Bowflex SelectTech 552 Version 2
Each dumbbell adjusts from 5 to 52.5 pounds. Rapidly switch from one exercise to the next. You don’t need multiple dumbbells cluttering up your home gym.
Body Beast Dumbbell Exercises
Legs
- Squat
- Reverse Alternating Lunge
- Stiff-Legged Deadlift
- Calf Raise
- Sumo Squat
- Alternating Lunge
- Step-Up to Reverse Lunge
- Parallel Squat
- Bulgarian Squat
- Straight-Leg Deadlift
- Single-Leg Calf Raise
- Seated Calf Raise
- Full to Half Sumo Squat
- Alternating Side Squat
- Reverse Lunge
Back
- Bent-Over Row
- Deadlift
- Dumbbell Pullover
- One-Arm Row
- Standing Dumbbell Shrug
- Dumbbell Scap Trap
- Reverse Grip Row
- Reverse Bent-Over Row
Chest
- Incline Press
- Dumbbell Chest Press
- Incline Dumbbell Fly
- Partial Chest Fly
- Chest Press With Rotation
Shoulders
- Military Press
- Posterior Deltoid Raise
- Reverse Fly
- Shoulder Press
- Lateral Raise
- Upright Row
- Front Raise
- Rear Deltoid Raise
- Sagi Six-Way
- Arnold Press
Biceps
- Bicep Curl Up-Hammer Down
- Seated Bicep Curl
- Hammer Curl
- Standing Curl
- Preacher Curl
Triceps
- Tricep Extension Kickback
- Close-Grip Press
- Tricep Extension
- Single-Arm Kickback
- Skullcrusher
Abs
- Weighted Crunch
- Plate Twist-Twist (With Weight Plates or Dumbbell)
- Lat Oblique Twist
Bench
Behind a dumbbell set, an adjustable bench is the most important piece of equipment to complete Sagi Kalev’s Body Beast or Hammer and Chisel.
Fitness Reality 1000 Super Max Weight Bench
Use this 12-position adjustable weight bench to perform popular exercises from bench presses to tricep kickbacks. Its 800lb weight capacity can take anything you throw at it.
A fully adjustable bench (and ideally foldable) provides unmatched support when tackling exercises like incline presses and triceps dips.
Body Beast calls for both incline and flat-bench exercises. Make sure a setting for 30 degrees is available, as 2020 research revealed that this angle best targets the often flat upper pecs.
Alternative #1: Stability ball
Using a stability ball in place of a standard bench is an unconventional yet genius choice for some Body Beast exercises. (Of course, not those requiring you to step on the bench.)
The instability of Swiss balls forces you to flex your core to remain balanced. A 2016 study also proved that stability ball exercises improve core activation more than basic mat exercises.
Alternative #2: A sturdy chair
A sturdy chair — that doesn’t lean back, roll, or spin — is a sturdier alternative than Swiss balls. It’s ideal for exercises like seated calf raises, decline push-ups, and dips.
Body Beast Bench Exercises
Legs
- Step-Up to Reverse Lunge
- Seated Calf Raise
Back
Chest
- Incline Press
- Dumbbell Chest Press
- Incline Dumbbell Fly
- Partial Chest Fly
- Chest Press With Rotation
- Decline Push-Up
Shoulders
- Shoulder Press
- Arnold Press
Biceps
- Seated Bicep Curl
- Preacher Curl
Triceps
- Close-Grip Press
- Dips on Bench
- Skullcrusher
Chin-Up Bar
Pull-up and chin-up variations make quite a few appearances throughout the Body Beast program, mainly in the back, back/biceps, and total-body workouts.
A straight chin-up bar will help you crank out those pull-ups, close-grip chin-ups, and hanging circles to build wider lats.
Either an over-the-door set-up, wall-secured, or power rack/pull-up bar combo will do.
Titan Fitness Extreme Over the Door Pull-up Bar
Ready to take your upper body to the next level? Do pull-ups and chin-ups safely and effectively with this durable and multifunctional pull-up bar. It’s easy to assemble and attach to any standard door frame.
Alternative #1: Resistance bands with a door attachment
The trouble with strengthening your lats and widening your V-taper is that your lat work is almost limited to pullovers and cable pulldowns unless you can do a pull-up with perfect form.
Resistance bands secured with a door anchor are the most logical noob-friendly alternative. This swap activates the same muscles but against a lighter resistance as you build strength.
Alternative #2: Chin-Up Max and a chin-up bar
The Chin-Up Max is Beachbody’s unique take on a pull-up assist band.
Combined with a classic pull-up bar, this funky rubber contraption will allow you to crank out pull-ups and chin-ups on the actual bar while helping you along.
Body Beast Chin-Up Bar Exercises
Back
- Pull-Up
- Close-Grip Chin-Up
Abs
EZ Curl Bar (Optional)*
EZ bars are zig-zag-shaped, ergonomic barbells with multiple angled grips.
These short bars protect your wrists, elbows, and shoulders from the excess strain caused by unnatural angles during exercises like curls and skull crushers.
Research from 2018 also shows that EZ bar bicep curls better activate the biceps brachii and brachioradialis when training at 65% of your 1RM (compared to classic dumbbell curls).
Comfort and performance-wise, you may want to swap out some Body Beast dumbbell exercises with EZ bar versions. Or vice versa, as Kalev considers this gear “optional.”
* If you do choose to add an EZ curl bar to your ever-growing collection of bars, don’t forget the compatible weight plates and matching spring collars.
Body Beast EZ Curl Bar Exercises
Legs
- Split Squat With EZ Bar
- EZ Squat
Back
Chest
Shoulders
Biceps
- Neutral EZ Bar Curl
- All-Angle Bicep Curls
Abs
Core Comfort Mat (Optional)
The Core Comfort Mat is Beachbody’s version of an ultra-thick yoga mat.
The simple roll-and-store mat is a plush 15mm thick — three times thicker than most standard workout mats — and adds a sense of comfort to floor exercises.
Whether it’s push-ups or planks (or any of the other Body Beast floor exercises), this mat builds a comfortable barrier between your knees, palms, and lower back and the hard floor below.
A standard non-slip yoga mat is a great alternative if you don’t have a carpeted room.
FAQ
Can You Do Body Beast With Resistance Bands?
You can do Body Beast with a heavy-duty resistance band set if you’re traveling or the gym isn’t open. But they’ll never completely substitute Body Beast’s dumbbell and EZ curl bar exercises.
Resistance bands will do in a pinch for basic moves like squats, bicep curls, kickbacks, and bent-over rows (among other exercises featured in Body Beast).
Yet, exercises like a seated calf raise, preacher curls, and heavy deadlifts are difficult or close to impossible without the correct resistance equipment on hand.
Can You Do Body Beast With Just Dumbbells?
You can’t do Body Beast with just dumbbells if you want to see results by the end of the program. There’s no doubt that some Body Beast exercises are modifiable with just dumbbells.
For example, you can perform bench presses on the floor (though you won’t feel the pull) or seated calf raises while on a chair. Plus, most EZ curl bar exercises have a dumbbell version.
Yet, not all exercise swaps deliver equal results. Replacing all pull-up variations with dumbbell pullovers will neglect your lats, just as bench exercises on the floor limit range of motion.
Can You Do Body Beast Without a Bench?
You can do most of Body Beast without an adjustable bench if you have a sturdy chair and a stability ball in your home gym.
Most bench-based exercises in Body Beast have stability ball alternatives, which will activate your core as you keep yourself balanced.
A chair is a safer swap for exercises where you’d normally step on the bench (step-ups), lean most of your body weight on the gear (dips), or require back support (Arnold presses).
Conclusion
Sagi Kalev recommends tons of equipment, but that doesn’t mean Body Beast is impossible unless you have it all. To end the program with a more aesthetic physique, you need:
- An adjustable dumbbell set or a light, medium, and heavy set of dumbbells
- An adjustable bench or a Swiss ball and sturdy chair
- A chin-up bar or a resistance band & door anchor or a chin-up bar & Chin-Up Max
But, it wouldn’t hurt to splurge on an EZ curl bar and Core Comfort Mat (or thick yoga mat) to protect your joints and make simple exercises less painful.