The 6-week Built for the Beach Program Workout Program

Man Running on the Beach
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Summer means beach season, and beach season means one thing: less clothes.

If you like hitting the weights to build size in the winter and slimming down for summer, it’s time to switch that program up. The Built for the Beach program is designed as a six-week cycle. 

Weeks 1, 2, 3 and 4 are set up as split routines (two body parts per day) segmented into a series of supersets (two exercises performed one after the other) per session. Split routines are a classic ‘bodybuilding’ approach to build muscle and burning fat. The supersets, which are a major component to this program, will force you to work more aggressively, revving your metabolism and resulting in more fat loss. 

At the end of each workout, you’ll do an abdominal/core circuit. Rep ranges will vary between six and 15 repetitions to maximize hypertrophy (muscle growth), and rest periods will also be kept to a minimum—30 to 60 seconds at most.

As you progress from week to week there will be slight variations in the volume and structuring. For example: Week three will demand an extra exercise or superset on select days. Also, chest and back will be performed twice per week in week’s one and two, but legs will be performed twice per week in week three. Week four is a high-demand week with increased sets, reps, and exercises.

Week 5 is programmed as ‘fat flush’ stages. It will consist of total-body circuits to melt off any remaining fat. These two weeks are extreme high-intensity training, so you’ll only be taking rest when you absolutely need it.

The 6-Week Built for the Beach workout program

Built for the Beach: Week 1
Built for the Beach: Week 2
Built for the Beach: Week 3
Built for the Beach: Week 4
Built for the Beach: Week 5
Built for the Beach: Week 6

The 6-Week Built for the Beach diet program

To ensure the success of your training, make sure you stick with this comprehensive diet program from Tim McComsey, R.D.: