Beast Slayer 2.0 is a 4 day per week hypertrophy program created by Coach Paris Butler, better known as Bald Omni-Man on YouTube. It uses a hybrid upper/lower + full body split to hit your upper body 3x per week and lower body 2x per week in 4 training sessions per week.
What I like about this program is how it handles progression. Instead of just one method, it gives you several tools: double progression, dynamic double progression, cluster sets, and an optional linear periodization track for your main compounds. You pick the right tool for each lift. That kind of flexibility is rare in a free program.
Note: If you’re looking for a more flexible schedule (3-5 days), check out Paris’s Golden Warrior program, which has built-in 3, 4, and 5 day variants. If you want a 6 day PPL, he also has Power Bomb PPL.
This is the 2025 update to the original Beast Slayer. The biggest changes: more pulling volume (the #1 piece of feedback from 1.0) and an updated exercise selection with dropdown menus in the spreadsheet. The lower body frequency is only 2x per week, so if legs are your priority, you might want something with more squat and deadlift volume.
Table of Contents
- 1 Beast Slayer 2.0 on Boostcamp App
- 2 Beast Slayer 2.0 Spreadsheet
- 3 Beast Slayer 2.0 Program Overview
- 4 What Changed from Beast Slayer 1.0 to 2.0
- 5 Beast Slayer 2.0 FAQs
- 5.1 Who should run Beast Slayer 2.0?
- 5.2 How does this compare to a PPL or Upper/Lower split?
- 5.3 Can I run this while cutting?
- 5.4 How long are the workouts?
- 5.5 Can I change the training days or schedule?
- 5.6 Can I substitute exercises?
- 5.7 What are the “zero rest pause” squats on Days 1 and 3?
- 5.8 How do I choose between Dynamic Double Progression and Linear Periodization for my main lifts?
- 5.9 What should I do after completing the 12 weeks?
- 5.10 How does the program handle arm volume? Is it too much triceps work?
- 5.11 Do I need any special equipment?
- 6 About Bald Omni-Man
Beast Slayer 2.0 on Boostcamp App
If you prefer to use an app version of Beast Slayer, Boostcamp is a great choice. The app tracks your progress and calculates your lifts.
Beast Slayer 2.0 Spreadsheet
The spreadsheet has 3 tabs:
- FAQ / Instructions – Must-read Q&A and general tips
- Program – The full training template with dropdown menus for exercise selection
- Linear Periodization – Optional percentage-based progression calculator for compounds
Spreadsheet via Bald Omni-Man YouTube
Beast Slayer 2.0 Program Overview
>>>> There is an in-depth program FAQ sheet here. Read it! <<<<
The Weekly Split
You train 4 days per week. A good schedule is Mon / Tue / Thu / Sat, but any setup that avoids 3 consecutive training days works.
| Day | Focus | Duration | Key Lifts |
|---|---|---|---|
| Day 1 | Lower Body | 70-80 min | Squat variation, hip hinge, hamstring curl, calves, abs |
| Day 2 | Upper Body | 70 min | Main press, vertical pull, secondary press, horizontal row, arms, side delts |
| Day 3 | Full Body | 70-80 min | Squat assistance, calves, press variation, lats/upper back, posterior chain, arms |
| Day 4 | Arms | 60 min | Triceps press, pull variation, pressdowns, curls, extensions, upper back, side delts |
Every exercise slot has a dropdown menu in the spreadsheet where you pick your preferred variation. If your favorite movement isn’t listed, swap it in – just make sure it hits the same muscle group.
Volume and Frequency
- Upper body: 3x per week
- Lower body: 2x per week
- Arms (direct work): every session
- Side delts: 2-3x per week (optional on some days)
- Calves: 2x per week
- Abs: 2-3x per week
Most exercises call for 2-3 working sets. That might look low on paper, but the frequency makes up for it. You’re hitting everything multiple times per week, and most sets should be taken within 1-3 reps of failure.
How Progression Works
This is where Beast Slayer gets interesting. Instead of one progression scheme for everything, it assigns different methods to different exercises based on what works best for that movement type.
Dynamic Double Progression (DDP) – Used for most compound lifts. You’re given a rep range (e.g., 2-3 sets of 6-10 reps). Each set progresses independently. If you hit 10 reps on set 1 but only 8 on set 2, you increase the weight for set 1 only. This lets you push your stronger sets without being held back by fatigue on later sets.
Double Progression (DP) – Used for isolation work. Same concept, but all sets increase together. Hit the top of the rep range on all sets, then add weight and start over at the bottom of the range.
Cluster Sets – An alternative when double progression gets stale. Do a 10-15 rep max, rest 1 minute, then do clusters of 3-5 reps with 5-10 seconds rest between clusters for 3-5 total minutes. Paris recommends putting on a song and doing clusters until it ends.
Linear Periodization (optional) – For your main press and squat, you can follow a 10-week percentage-based progression instead of DDP. The spreadsheet includes two options: one that peaks at a 1RM attempt, and one that peaks at a 5RM. You’ll input your estimated 1RM and the spreadsheet calculates your working weights week by week.
The Linear Periodization Options
The spreadsheet has a dedicated tab for this. Two tracks:
Option A – Peak to a 1RM:
| Week | Intensity | Sets x Effort |
|---|---|---|
| 1-4 | ~63-75% | 3 sets, 3 RIR |
| 5-7 | ~82-89% | 1 top set (1 RIR) + 2 back-off sets |
| 8-9 | ~94-95% | 1 top single + 2 back-off sets |
| 10 | 100%+ | Match or beat your 1RM |
Option B – Peak to a 5RM:
| Week | Intensity | Sets x Effort |
|---|---|---|
| 1-4 | 63-72% | 2 sets (2-3 RIR) + 1 set to failure |
| 5-7 | 75-81% | 3 sets (1-2 RIR) |
| 8 | 85% | 5+ rep max test |
Rest Times
There are no prescribed rest times between sets (except what’s listed in the spreadsheet per exercise, roughly 60 seconds to 3 minutes depending on the lift). Paris times total session length rather than individual rest periods. Keep workouts between 60-90 minutes after your warm-up. If you’re going over 90 minutes, you’re resting too long.
Deloads
Autoregulated. There’s no scheduled deload week. When you feel run down, reduce loads by about 10% and cut a set or two on the exercises that feel the worst. You don’t need to deload everything at once – just back off where you need to.
Supersets
Exercises labeled “A” and “B” are meant to be superset together. This is optional but saves time. Pick exercise pairings that don’t require walking across the gym.
What Changed from Beast Slayer 1.0 to 2.0
The core framework is the same – 4 days, hybrid split, same progression methods. Here’s what’s different:
- More pulling volume (the most requested change from 1.0 users)
- Updated exercise selection with dropdown menus
- Better spreadsheet layout
- Quality of life improvements throughout
If you ran 1.0 and liked it, 2.0 is a straight upgrade. Paris recommends re-reading the FAQ tab even if you’re familiar with 1.0, since some things changed in how the linear periodization section works.
Beast Slayer 2.0 FAQs
Who should run Beast Slayer 2.0?
If you’ve got at least 6 months of consistent training and know your way around the basic barbell lifts, you can run this. Newer lifters should start with 2 working sets per exercise (the low end of the ranges) and use the standard double progression. Don’t jump into the linear periodization or cluster sets until you’ve built a base. If you’ve been training for a couple years and want a structured hypertrophy program that doesn’t require 5-6 days in the gym, this is a strong pick.
How does this compare to a PPL or Upper/Lower split?
A 6 day PPL typically hits each muscle group 2x per week over 6 sessions. Beast Slayer hits upper body 3x per week and lower body 2x per week in just 4 sessions. You get similar or higher frequency with fewer gym days. Compared to a standard upper/lower split (like PHUL), Beast Slayer has higher upper body frequency (3x vs 2x) and adds more direct arm work. The trade-off is less volume per muscle group in each individual session – you’re spreading the work across more days instead of hammering everything at once.
Can I run this while cutting?
You can, but you’ll probably need to reduce volume. Drop to the low end of the set ranges (2 sets instead of 3) and skip the optional exercises. Don’t expect to set PRs – focus on maintaining your strength and keeping the movements sharp. If you’re in a big deficit, you might want to cut Day 4 (arms) short or skip it entirely.
How long are the workouts?
Paris targets 60-90 minutes after warm-up. Day 4 (arms) is the shortest at around 60 minutes. Days 1-3 run closer to 70-80 minutes. If your sessions are creeping past 90 minutes, tighten up your rest periods. Some users have reported 2+ hour sessions – that’s too long and your last exercises will suffer.
Can I change the training days or schedule?
The recommended schedule is Mon / Tue / Thu / Sat, but you can adjust. The main rule: don’t train 3 days in a row. You need at least one rest day between Day 2 and Day 3, and between Day 3 and Day 4. If you can only train 3 days per week, Beast Slayer probably isn’t the right program for you – check out Paris’s Golden Warrior instead, which has a built-in 3-day variant.
Can I substitute exercises?
Yes. The spreadsheet has dropdown menus with Paris’s recommended picks, but if your gym doesn’t have the equipment or you prefer a different variation, swap it in. Just make sure it targets the same muscle group. Keep your exercise selection consistent for at least 6-8 weeks before changing things – you need that consistency to know whether you’re actually progressing or just adapting to a new movement.
What are the “zero rest pause” squats on Days 1 and 3?
Paris wants you to perform your squat sets without resting at the top of the rep. No standing there and catching your breath between reps – keep the set continuous. This usually means dropping the weight a bit compared to what you’d normally squat, but it builds work capacity and keeps sessions on schedule. In Paris’s words: “absolutely required.”
How do I choose between Dynamic Double Progression and Linear Periodization for my main lifts?
If you want to get stronger at a specific compound (e.g., build your bench or squat 1RM), use the linear periodization track. If your goal is pure hypertrophy and you don’t care about testing maxes, stick with DDP. You can use LP on one lift and DDP on another – they’re not mutually exclusive.
What should I do after completing the 12 weeks?
Run it again. The program is designed as a repeatable framework. Users have run it back to back for over a year with continued progress. If you’re stalling between cycles, add one set to the exercises where you’re stuck rather than overhauling the program. If you want to try something different, Paris’s Raider program is a good next step.
How does the program handle arm volume? Is it too much triceps work?
Some users have flagged the triceps volume as high – you’re hitting them directly or indirectly in nearly every session. If your elbows start bothering you, cut one of the optional tricep exercises or swap a pressdown for a lighter variation. On the flip side, the high arm frequency is one of the reasons people report noticeable arm growth on this program.
Do I need any special equipment?
A full gym with barbells, dumbbells, cables, and machines. You’ll want a cable station for pressdowns, lateral raises, and pullovers. A leg curl and leg press machine are used on lower body days. Lifting straps and a belt are recommended but not required. Paris also recommends liquid chalk and intra-workout carbs if you have them.
About Bald Omni-Man
Paris Butler (Bald Omni-Man) is a strength and conditioning coach with about 70K YouTube subscribers. He’s got 8 free programs on Boostcamp with over 15,000 combined athletes. He’s been on the FitnessFAQs Podcast and the Base Strength Podcast.
