Hammer and Chisel Vs. Body Beast

In this post, I’m going to compare Hammer & Chisel to Body Beast. You’ll learn:

  • What are the advantages of each program
  • Who is each program for
  • How are the muscle building and nutrition plans different
  • What type of results can you expect from each program

First, let’s look at a brief overview of each program.

Body Beast vs. Hammer and Chisel

Body Beast

Body Beast was introduced by bodybuilding champion, Sagi Kalev. His primary goal is to use intense weight training to build muscle. You don’t have to be a bodybuilder to complete Body Beast. Nevertheless, your goal should be to increase muscle mass.

Body Beast is a 90 day, 3 phase program: Build, Bulk, and Beast. Each phase uses weights, a pullup bar, and bench. During each week, you will work out for six days and rest for one. The daily workouts are created in heavy lifting sets.

Hammer & Chisel

The Master’s Hammer and Chisel is thought of by some as part two of Body Beast. The workout program was also created by Kalev, along with Autumn Calabrese, the creator of the 21 Day Fix. Hammer and Chisel contains muscle building aspects, plus you can improve your endurance, power, agility, strength, range of motion, and balance.

Hammer and Chisel lasts 60 days, whereas Body Beast lasts 90. The program is created in 3 phase SSP Training (Stabilization, Strength, and Power). You will rotate through the strength training exercises to chip away fat and carve your body.

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How The Nutrition Plans Are Different

Body Beast

The primary goal of Body Beast is to gain muscle mass. Kalev does so by balancing your protein, carbohydrate, and fat ratios.

The Build and Bulk stages use 25% protein, 50% carbohydrates, and 25% fats. The Beast stage requires more protein. You will eat 40% protein, 30% carbohydrates, and 30% fat. Many Body Beast users have been surprised that the protein intake is lower than carbohydrates. After all, protein is the building blocks of muscle.

In reality, carbohydrates provide necessary energy to use the protein. Fats stabilize your blood sugar levels and allow carbohydrates to digest slower. Your body can only digest so much protein at one time. During the Beast stage, you will increase your protein intake. You will also lower your caloric intake. The combination can lead to fat burn.

From years of bodybuilding experience, Kalev has determined nutrient ratios that can get you buff! You will be consuming a lot of food. The average calorie count for phase one is 2,000 calories and can increase to 2,300 calories in phase two and three.

Hammer & Chisel

Hammer and Chisel focuses less on calories than Body Beast. The program uses containers to portion control your food. You will only count calories on the first day to determine how many calories you need per day. Depending on your weight loss goals, you will be assigned the amount of color-coded containers that your body needs. There are five color-coded containers:

  • Purple –Fruit
  • Green –Vegetables
  • Red –Protein
  • Yellow –Carbohydrates
  • Blue –Healthy Fats
  • Orange –Seeds and Dressings

The program was created by Calabrese and is also used in the 21 Day Fix. The Hammer and Chisel system works well if you prefer to focus on portion size, rather than calorie count. The Calabrese wants to educate you on how to eat a well-rounded and nutritious meal.

The Workouts

Both workouts use a three phases training plan.

Body Beast

Body Beast uses heavy weight training that is divided into Build, Bulk, and Beast. The first phase is build, where you will work on increasing mass and volume by working on primary muscle groups. The Build phase lasts three weeks, and includes the chest, triceps, back, legs, and shoulders.

You move onto the Bulk phase for six weeks after completing Build. During Bulk, you are lifting heavier, longer, and pushing your body until the point of failure.

Beast is the final stage. You will be lifting heavier weights and focus on maintaining your form while you push yourself as hard as possible. Body Beast uses weights for each phase. You will burn fat by building muscle that speeds up your metabolism for long-term results.

Body Beast can be challenging, exhausting, and leave you sore!

Hammer & Chisel

The Hammer and Chisel workout plan revolves through SSP training (strength, stability, and power). Kalev leads the “Hammer” workouts and Calabrese leads “Chisel”. The workouts include plyometrics, speed, balance, and strength series.

Unlike Body Beast, you will not be using weights for every workout. The weights are also often lighter to allow more reps that increase your endurance. You can burn hundred of calories per workout and build muscle that keeps pounds off.

Who Is Each Program For?

Both programs can benefit your body. Know the advantages of each program before deciding which is right for you.

Body Beast

If you have always dreamed of having a ripped body, then Body Beast could be right for you. Many bodybuilders choose to use Body Beast. You should have some experience lifting weights before beginning Body Beast. Advantages include:

  • Ideal for bodybuilder or athlete who wants to build intense muscle
  • Burns fat through hardcore weight training
  • Emphasis on weight training to sculpt physique
  • Calorie focus that balances the exact protein, carbohydrates, and fats that your body needs to gain muscle
  • Increases cardio endurance

Hammer & Chisel

Hammer and Chisel can be best for any level of athlete. You can tone and strengthen your body, along with increasing your endurance, stability, and agility. Advantages include:

  • Includes strength training and cardio exercises
  • Portion control nutrition plan
  • Burns fat through SSP training
  • Increases cardio endurance
  • Ideal for any skill level of athlete


Kalev and Calabrese are both experts on building muscle. You can build a body that you love through either Body Beast or The Master’s Hammer and Chisel.. The first step is knowing your goals.

If you are interested in building maximum muscle than Body Beast could be the program for you. Hammer and Chisel works best for athletes who want to improve their overall fitness.

Both Body Beast, and Hammer and Chisel are great workouts! Stay on track and you can achieve total body transformation.




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