The Beach Workout Plan
Want abs? Bigger arms? A wider back? This plan will help you with that. How about stronger lungs and a capacity to handle more? This plans got you covered there, too. Built for the Beach will shift some of the focus onto performance, stamina, and endurance. The muscle-producing split routines that you’ve grown to love aren’t going anywhere, but there will be a new conditioning element. You’re not going to just look more fit, you’ll actually be more fit.
How the Built for the Beach workout plan works
There are two parts:
Part one is designed for hypertrophy, or muscular growth. You’ll do five straight sets of 4-6 exercises for 8-12 reps with 60-90 seconds rest between sets.
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Day one is Monday: Legs and abs
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Day two is Tuesday: Chest, triceps, and abs
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Day three is Wednesday: Back, biceps, and abs
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Day four is Friday: Shoulders, arms, and abs
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Day five is Saturday or Sunday: 45 minutes of steady-state, low-intensity cardio mixed with 15 minutes of sprint intervals or bodyweight HIIT workouts of your choice
Finding your resistance
For part one: Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.
Part two: The plan is calling for 10 repetitions of each exercise, but considering you’re attempting to do a combination of exercises for multiple non-stop rounds for an extended period of time, where applicable, choose a weight you can perform for approximately 15 repetitions.
MONDAY – Legs (abs)
Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
1.Dumbbell Reverse Lunge
2.Barbell Front Squat
3.Front-Rack Bulgarian Split Squat
4.Step Up
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Complete as many rounds as possible in 8-12 minutes. Rest as needed.
Single-arm Dumbbell Snatch x 10 per side
Jump Squat x 10
Sit Up x 10
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TUESDAY – (Chest, Triceps, abs)
Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
1.Dumbbell Bench Press
2.Dumbbell Flye
3.Barbell Skullcrusher
4.Overhead Dumbbell Extension
5.Cable Chops
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Complete as many rounds as possible in 8-12 minutes. Rest as needed.
Mini-Plyo Push Up x 10
Dumbbell Flye x 10
Dumbbell Kickback x 10
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WEDNESDAY – (Back, biceps, abs)
Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
1.Barbell Deadlift
2.Single-arm Bentover Row
3.Rope Row
4.Rope Curl
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Complete as many rounds as possible in 8-12 minutes. Rest as needed.
Dumbbell Bentover x 10
Pull Down x 10
Leg Lift/Hip Thrust x 10
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THURSDAY – (off)
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FRIDAY – (Shoulders, arms, abs)
Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
1.Dumbbell High Pull
2.Neutral-grip Shoulder Press
3.Behind the Back Dumbbell Side Raises
4.Dumbbell Curl
5.Dumbbell Skullcrusher
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Complete as many rounds as possible in 8-12 minutes. Rest as needed.
Thruster x 10
Mountain Climber x 10
Sit Up x 10
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SATURDAY (Long Cardio + Intervals)
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SUNDAY (Off)
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