Want abs? Bigger arms? A wider back? OK, you got it. This plan, like many of our others will help with that. How about stronger lungs and a capacity to handle more? We’ve got you covered there, too. This time around, Built for the Beach v3.0 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.

If you missed last year’s plan, you can check out Built for the Beach v2.0 here.

And while we’re on the topic of missing stuff, don’t forget to give HFP a follow on Instagram, Facebook, and Twitter.

How the Built for the Beach v3.0 workout plan works

In 3.0 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.

• Day one is Monday: Legs and abs
• Day two is Tuesday: Chest, triceps, and abs
• Day three is Wednesday: Back, biceps, and abs
• Day four is Friday: Shoulders, arms, and abs
• 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

What are straight sets? Straight sets mean you perform the prescribed number of repetitions of an exercise, rest, then complete the remaining number of sets before moving to the next exercise.

Part two is designed for muscular and cardiovascular endurance. You’ll be doing three exercises for 10 repetitions each as a circuit. You’ll complete the circuit as quickly as possible, and for as many rounds as possible in 8-12 minutes.

What are circuits? Circuits are a combination of exercises you perform back-to-back with no rest.

Why abs everyday again?

If you’ve followed Built for the Beach v2.o then you already know the answer to this. If you’re new to the franchise, then allow me to explain (or you can read it here.)

Instead of going all-out on the abs once per week with loads of exercises, sets, and reps, that amount of volume (or work) will be distributed throughout the week. This way you’re doing more frequency, but not beating yourself up to the point where it takes longer to recover. If you’ve followed (or plan on following) some of our other plans, you’ll note the programming is not always like that. It’s a nice change.

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.

Directions for Built for the Beach v3.0

It’s suggested that the plan is followed for 4-6 weeks. Attempt to gradually increase the weight, or the number of repetitions you can complete each week.

After your 4 or 6 weeks are up, transition off onto another plan. If you’re into the “performance and endurance” elements of this plan, we suggest you check out the 6-week Unlabeled workout plan which carries over some common themes. If you’re feeling like you want to get stronger and pull back on the amount of volume you’re doing in the gym, then you need to check out our 3-week Super-3 workout plan. If you really want to go hard with fat-loss, check out the original 10×10 workouts or the split 10×10 workouts for accelerating that process. Our Hurricane workout series is another great option for weight loss.

Remember, all of our plans are taxing on the body. Time and time again, good sleep has been shown to be connected with performance, building muscle, and losing fat. Make sure you’re getting enough sleep at night. If you’re not, check out our guidelines on how to get better sleep and more quality rest.

The Built for the Beach v3.o Workouts

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

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

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

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

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

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

THURSDAY – (off)

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

Complete as many rounds as possible in 8-12 minutes. Rest as needed.
Thruster x 10
Mountain Climber x 10
Sit Up x 10

SATURDAY (Long Cardio + Intervals)

SUNDAY (Off)

How to eat when following the Built for the Beach v3.0 plan

Whether you want to gain mass or cut weight, that’s entirely up to you, and the way you eat is what will determine that. I suggest you check out my piece on intuitive eating for lean muscle. The post is my perspective on how foods works in the body and how to figure out what works best for you. After giving that a thorough read through, I also suggest our post on the 25 best muscle-building foods. If you’re not feeling the same diet plan within the intuitive eating piece, you can construct your own using the foods list.

The plan was originally produced and published by HUMANFITPROJECT for Men’s Fitness magazine.