The 6-Week ‘Built for the Beach’ Workout Plan for Men

Man doing pushups on beach
Man doing pushups on beachpuhhha / Shutterstock

Spring and summer mean it’s beach season, and that 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. Our Built for the Beach workout plan for men is designed as a six-week cycle.

A man performing hamstring workouts on a flat bench.

The 15 Best Hamstrings Exercises of All Time

Read article

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.

The 25 Best Forearm Workouts of All Time

Read article

At the end of each workout, you’ll do an abdominal/core circuit. Rep ranges will vary between 6 and 15 reps 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 3 of the workout plan will demand an extra exercise or superset on select days. Also, chest and back will be performed twice per week in Week 1 and 2, but legs will be performed twice per week in Week 3. Week 4 is a high-demand week with increased sets, reps, and exercises.

10 At-Home Workouts to Lose Weight and Build Muscle

Read article

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 Workout Plan

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

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!