When the weather is great, no one wants to spend too much time cooped up in the gym. The 4-week Intermix workout plan by HFP contributor Bryan Olson (@thebryandavidolson) is the perfect solution for building lean muscle when you want to keep training time to a minimum. Another added bonus: cardio is kept to a minimum too.

There’s two parts: weight lifting days and conditioning days. Only two days are in the gym and three can be done outdoors or at-home.

How the Intermix plan works

The weight lifting days (two) are solely focused on building rock-solid lean muscle with the five big lifts: squat, deadlift, bench press, row, and overhead press. You’ll perform each exercise for 10 reps and rest for approximately 90 seconds. This is a sweet spot for building mass.

Need some tips and cues on how to do the main lifts better? Check out our how-to guide of the best exercises for men and women

In between the weight lifting days are the bodyweight-only conditioning workouts (three). These routines will compliment the muscle-building routines and act as fat-loss accelerators. They’re high-intensity, non-stop circuits to get your heart rate elevated and metabolism firing.

With the combination of these two, you’ve essentially transformed your body into a lean, mean, muscle-building machine. You’re bulking up and cutting fat, simultaneously.

Want more gut-busting, metabolism-stoking routines? Check out our 5 high-intensity Hurricane workouts for fat-loss.

Directions

Work out for five days straight, then rest for two days. Day 1 and day 4 are in the gym, day 2, 3, and 5 are outdoors or at-home. Follow the plan for 4 weeks then cycle through another round but increase the weight used. Or, transition onto another program. If you want more mass, try our 4-week Bulk Up plan. More strength? Try the 4-week Pre-cut plan or the 3-day Monster plan. If you want a similar program, check out our Quick-Switch workout plan. If you’re looking for more weight training, check out the BUILT for the BEACH v2 workout plan.

The Intermix Workout Routines

DAY 1 — In the gym

1. BACK SQUAT 3-5 sets 10 reps rest 90 sec

2. BENCH PRESS 3-5 sets 10 reps rest 90 sec

3. BENT-OVER ROW 3-5 sets 10 reps rest 90 sec

4. OVERHEAD PRESS 3-5 sets 10 reps 90 sec

DAY 2 — Outdoor/at-home

Complete 3 rounds with 60 seconds rest
1A. BURPEE x 10
1B. MOUNTAIN CLIMBER x 20
1C. FLUTTER KICK x 30

Complete 3 rounds with 60 seconds rest
2A. PUSH UP x 10
2B. JUMPING SPLIT SQUAT x 20
2C. HOLLOW ROCK x 30

Complete 3 rounds with 60 seconds rest
3A. JUMP SQUAT x 10
3B. ICE SKATERS x 20
3C. JUMPING JACKS x 30

Day 3 — Outdoor/at-home

1. RUN 1-2 miles

Repeat the following circuit until 100 reps are reached.
2A. PUSH UPS x 10
2B. SQUATS x 10
2C. PLANK SHOULDER TAPS x 10
2D. SUPERMAN x 10

3. RUN 1-2 miles

Day 4 — In the gym

1. DEADLIFT 3-5 sets 10 reps rest 90 sec

2. BENCH PRESS 3-5 sets 10 reps rest 90 sec

3. FRONT SQUAT 3-5 sets 10 reps rest 90 sec

4. OVERHEAD PRESS 3-5 sets 10 reps 90 sec

Day 5 — Outdoor/at-home

1. JUMP ROPE x 4 minutes with no rest.

2. DB THRUSTER x 20 seconds on. 10 seconds off. Complete for 4 minutes.

3. DB RENEGADE ROW WALKS x 20 seconds on. 10 seconds off. Complete for 4 minutes.

4. 40 YARD DASH x Sprint very minute on the minute for 4 minutes.

5. LUNGES FOR TIME x 4 minutes with no rest.

This workout series was originally produced by HFP for MensFitness.com.