As gyms start to reopen, and life slowly returns to a (new) normal, you need an action plan. We’re excited for the release of our 4-Week Restart Workout plan.
This plan combines both in-the-gym and at-home routines to get you back on track slowly and progressively. The workouts are lower body, upper body, and full body splits. We’ve also suggested cardio intensity and durations.
Monday: Lower body in the gym Tuesday: Upper body in the gym Wednesday: Long, steady-state cardio + stretch Thursday: Full body in the gym Friday: Rest/active recovery Saturday: Dumbbell progressive HIIT Sunday: Rest/active recovery
At one point or another, we all must go through reinvention. Our bodies change, workout plans plateau, stagnate, or cease to work anymore, and the same goes for careers, jobs, or relationships.
We can initiate a reinvention ourselves, or be forced into one, but either way, we need to do our best to make it a successful one.
There’s a very strong connection between fitness and other aspects of our lives. The discipline it takes to transform your body through working out and eating healthy transfers into career and personal life, without a doubt. If you can push yourself through workouts and stay away from junk food, then there’s absolutely nothing holding you back from other successes.
I like to draw inspiration from my own life events to create my content because I know that someone out there can relate in some form or another. (See also: The 6-week Redemption workout plan, which drew from another stage of change during my early to mid-20s). The 6-week Reinvention workout plan is inspired by a nearly two-year long, difficult career reinvention I was going through.
Whether you’re just looking for a new routine to try, or you need to get on a workout plan to lose 10, 20, or more pounds, or you need a workout plan to distract you from other changes and transformations going on in your life — this is the one for you.
1. You’ve got to have an open mind to new or different things. If a workout routine you tried in the past didn’t work, then it’s time for change. If you’re going through career or personal change, the same idea applies.
2. True challenges are what reinvent our bodies. Going through the motions or speeding through workouts won’t do anything. Each workout within this plan has a small “challenge” to keep you on your toes.
3. Have confidence in yourself that you can succeed. If you don’t think you can lose that weight, or build that muscle, or make a big career change, then you probably won’t. Confidence can make or break a reinvention. Read my daily attitude readjustment project, then read it again.
How it works
You’ll commit to working out 4 days per week. The remaining three days can be used for active recovery (walking, hiking, stretching, etc.) or rest.
This is no nonsense strength and conditioning with no trendy gimmicks, just like every single other one of our 35 FREE workout plans. We’re all here to get results, and nobody has time for games. Get it in, eat clean, sleep well, try and manage your stress, and push yourself week over week.
Directions
Get in there and get after it. Try to increase the weight used or the reps you complete each week. Attempt to get better sleep at night, read this post to help with that. Eat lean and clean, check out our new premium recipe book, The Diet That Works Forever.
The Workouts
Day 1: Legs & Core
1.Plank+row, 3 sets of 10 reps / side
2.Single-leg deadlift, 3 sets of 10 reps / side
3A.Front squat x 8-10
3B.Bodyweight squat, x10
3C.Jump squat x 10
Complete 5 rounds. Rest 30-60s
4A.Lying leg raise x 10 reps
4B.Plank shoulder taps x 20
Rest 30s. Repeat 5 rounds
5. Man maker x as many as possible in 1 minute
Rest 60s. Repeat for 3 sets
Day 2: Push
1A. DB flye x 12
1B. DB reverse flye x 12
Complete 3 sets with 30s rest between.
2. DB bench press 5 sets x 8-10
3A. DB shoulder press x 8-10
3B. Heavy side lateral raises x 6-8
Complete 5 sets with 30s rest between.
4. Push-ups, 3-5 sets to failure with 30s rest between.
5. Ground to overhead x as many reps as possible in 60 seconds.
Rest 30s. Repeat 3-5 rounds.
Day 3: Active Recovery / Rest
Day 4: Pull + Core
1.Pulldown, 5 sets of 10-12 reps
2.Seated row, 5 sets of 10-12 reps
3.Pull-ups, 5 sets to failure
4.Squat+bicep curl, 5 sets of 10-12 reps
Rest 30-60s between all sets.
5A.Butterfly sit-up x 20 reps
5B.Lying leg raise x 10 reps
5C.Knee to elbow x 10 reps
Repeat 3-5 rounds. Minimal rest.
Day 5: Active Recovery / Rest
Day 6: Core & Cardio
*Before or after 30 minutes of steady-state cardio
1.Squat thrust x 60s
2. Knee to elbow plank x 10 / side
3. Lying leg raise x 10
4. Side kick-through x 30s
5. Downdog to push-up x 10
Repeat 5-7 rounds. Minimal rest.
As for finding the right plan, we’ve prepared a list for every type of scenario. Are you a complete beginner with no experience working out? We’ve got that for you. Are you experienced, but have taken some time off? We’ve got a suggestion for that. Are you incredibly busy and need something quick and dirty? Got that. Are you just looking for something new to try? We can offer up some ideas. Do you want to make those decisions on own? Feel free by exploring our list of 35 FREE workout plans for different goals and abilities. If not, read on.
If you’re having trouble in the eating/diet department, check out our new premium PDF cookbook and plan, The Diet That Works Forever. This PDF is the complete package: recipes ideas for breakfast, lunch, dinner, and snacks. Plus, insights into how to get a better understand of food and how it works for your body. Most importantly, the sustainable way. No gimmicks.
First things first: Strength training cannot be neglected, especially if you’re trying to build lean muscle and lose weight. Forcing your body to push weights and challenge yourself week-over-week to do more is what drives results. Yes, there’s a whole lot you can make happen with your bodyweight alone or with a pair of dumbbells, we’ve written about that time and time again, more specifically, in our best bodyweight workouts story. But, strength training is king when it comes to the physique or figure.
Now, if you’re short on time, traveling, or are a bit more busy than usually (hello, holiday season), then you can always replace the weight lifting temporarily and do bodyweight circuits or HIIT workouts to keep everything in check.
The Just One workout plan was designed specifically to make you think less. It’s one full body workout that you can do 3-4 days per week with a day of rest or cardio in between. But what about variety? That’s important, yes, but this is a short-term plan, and the one workout is covering all of your bases. Exercises, sets, reps, rounds, etc., can all be changed in 2 or 3 weeks. Consider this one of your go-to plans for a week-long vacation. You can also check out our 2-dumbbell workout plan with both a 4-day option and 3-day option.
Directions
Complete this ONE full-body circuit workout, 3-4 days per week on non-consecutive days for 1-3 weeks. You can do HIIT cardio (10-20 min) and/or 40 minutes steady-state cardio (bike, jog, row, ski, swim), on the other days. With every week, attempt to either become faster, or add work to the workout.
Low lunge mountain climber x 10 / side
Alternating bent-over row x 10 / side
Deconstructed thruster (squat + press) x 10
Plank row x 10 / side
Floor press x 10
Push-up x 10
These days it seems to be all about full body workouts, but that’s not necessarily the end-all-be-all. There are so many different ways to train, and so many different ways to “be balanced” without hitting every muscle group in every single workout. Split routines are very popular alternative. Burnt out from HIIT? Strength hit a plateau? Give this one a go.
Three days of strength training is a good baseline for seeing results. There are several different ways to program split routines, but in this case, it focuses on one movement and the muscles that perform that movement: Pulling, squatting, and pushing. Each day is dedicated to one.
Pulling is performed primarily by the back, but is also supported by the biceps, forearms, parts of the shoulders. Pushing on the other hand is performed by the chest, shoulders, and triceps. Both pushing and pulling are also supported by the muscles of the core and legs, but the primary movers are the muscles listed above. Squatting is squared focused on the legs including the quads, hamstrings, glutes, and calves.
Considering that all movement is supported by all of the many muscles of the core; exercises to tax the core are also included throughout the week.
One day of HIIT cardio (15 minutes) and one day of long, steady-state cardio (45 minutes) is suggested.
Follow this programming for 4 to 6 weeks. With each week, slightly increase the amount of resistance you use or the number of repetitions you perform.
Upon completion of your final week, we suggest transitioning into a program with more full body workouts and/or one with more training frequency. Check out the 10×10 splits.
For a temporary dose of variation, follow the programming for two weeks.
The schedule
Day 1: Pull
Day 2: Active Recovery or HIIT Cardio
Day 3: Squat
Day 4: OFF / Active Recovery
Day 5: Push
Day 6: Long Cardio
Day 7: OFF / Active Recovery
Heavy seated row 5 x 8-10
Single-arm bent-over row 4 x 8-10
Extra wide-grip pull-ups 2 x as many as possible
Wide-grip pull-ups 2 x as many as possible
Cheat cable curl 4 x 8-10
ADVANCED BONUS: Bar muscle-up 2 x as many as possible
Rest 45-60s between sets.
Quick leg workout with a core warm-up and finisher.
Bird dog row
Front squat
Split squat
Bodyweight squat
Plank row
Complete the first and last exercise for 5 sets of 8-10 reps with 30-60 seconds rest in between sets. Complete the front squat, split squat, and bodyweight squat as a circuit for 5-7 rounds as quickly as possible. Each exercise should be done for 10 reps.
*DB bench press 5 x 8-10
Seated shoulder press 5 x 10 superset with heavy side lateral raise x 10
DB flye 4 x 10-12 superset with speed push-ups x as many as possible
Tricep pushdown 5 x 8-12
Bench curl up 5 x as many as possible
Rest 30-60 seconds between all sets and supersets.
*DB bench press is a drop-set.
The care-free summer workout plan is not: Work, eat, sleep, chill, repeat until Labor Day.
Care-free can mean very different things to different people, but in this case it means to just do what you’ve got to do to get it in. Have fun with it, don’t stress missing workouts or not knowing what to do.
The care-free summer workout plan is great for anyone—beginner or advanced—because it’s flexible and basic.
Best use for the care-free summer workout plan
Get fit or stay fit without having to think (or stress) so hard about what to do.
Rules of the care-free summer workout plan
There’s one and only one. Commit to doing your best. Do whatever it is you can, where ever you can, any way you can.
The preferred and suggested care-free summer workout plan
Try to get in the gym two to three days per week to lift weights. There are two to pick from below.
Get two cardio sessions in a week: one interval day and one longer day. For intervals, try one of these HIIT workouts. For the longer days, you could run, swim, bike, hike, etc. for 30, 40, or more minutes. (Coming soon: fresh cardio workouts)
This will help maintain a good level of cardiovascular endurance, increase muscular strength, and maintain or improve flexibility and mobility. We recommend 4-6 weeks on this plan. You could continue it longer if you’re still seeing results.
You could do this workout up to three days per week with a day of rest (or other activities) in between. Complete all of the exercises as a circuit for 5 or more rounds. Depending on your fitness level or how you’re feeling, you could do more or fewer rounds. Keep your rest periods to a minimum so there is an endurance and cardio element to the workout.
Reverse lunge x 5 reps per side with immediate transition to front squat x 10 reps
Bent-over row x 10 reps
Alternating dumbbell press x 10 reps
Bench curl up x 10 reps
You’ll want to supplement this with some daily stretching and a longer duration cardio workout, such as a distance run. Some additional core training could be worked in but watch for any exercise redundancies as there is a core-taxing exercise within the circuit above.
Option 2: “5 rounds of 5 moves for just about everything”
This workout is very similar to the “Summer kickoff full strength circuit’. Same suggestions apply: up to three days per week, move through the exercises quickly for a strength+cardio combo. Do more or fewer rounds depending on your abilities or how you feel.
Complete 5 rounds, quickly but with good form, and keep rest periods to a minimum.
Overhead press x 10 reps
Single-leg deadlift x 10 reps per side
Front squat x 10 reps
Plank row x 5 reps per side
Dumbbell push-up x 10
The Add-on Workouts
You could add these workouts onto the ones above, or use them if you’re traveling or tight on time.
A workout like this could be done up to 5 days per week or more if you’re not doing much else. If you’re coupling it up with strength training (like the workouts above) and endurance training, then 2 or 3 days per week with a day of rest in between would work.
Complete 5 rounds of the follow exercises in a circuit:
Hanging knee raise x 10 reps
Bird dog row x 10 reps per side
Static squat hold + plate rotation x 10 reps (5 or 10 per side)
Low lunge/mountain climber x 10 reps per side
You could probably, very easily, do this workout 7 days per week, but it would be most useful as a supplemental workout done a couple times per week. Maybe when traveling or tight on time.
Complete 7-10 rounds as quickly as possible. Keep rest to a minimum for a good cardio challenge.
High knees x 30s
Push-up x10
Squat x 30s
Controlled mountain climber x 10 per side
Generally speaking, when working with DigitaFitnessAdvisor.com clients, most beginners experience small progressive increases in strength and endurance in as little as the first few weeks. Some improvements to posture are noticeable as well. After that, strength and endurance continues to improve for a few more weeks before hitting a potential plateau. (Not always, but potential). At this point, about 4-6 weeks out, as long as the diet is lined up well with the needs of the body; strength, endurance, and postural changes should be get a bit more noticeable. As for the very noticeable body composition changes (muscle vs. fat): that’s usually around week 8,10,12. However, it is very possible to see significant changes in body composition in is as little as 3 – 4 weeks, but those are usually in either highly-controlled/restrictive environments or with previously fit people. (Or with use of illegal substances)
As a general rule of thumb, here at HFP, and with DFA clients, we like programming with several phases lasting 4,6, and 8 weeks, but that’s not a hard rule. Sometimes there are shorter phases and other times there are longer phases.
It seems like everyone is talking about a recession these days. Some say yes. Others say no. Whatever happens, happens. After nearly 10 years of economic growth, it seems about time though. Either way, a recession is inevitable, it’s a part of a natural cycle. Your training needs a recession cycle too.
For high performers, you probably have the tendency to push harder and harder each and every week. You start cheating on your reps, throwing around more weight than you should, pushing through HIIT sessions well past your pain threshold. While that might work for a while, with time, things come crashing down. First, you’ll hit a peak, then a plateau, then your performance numbers will start to slide. Worst case scenario: you’ll go out of business all together.
They key to sustainable long term growth is following peak weeks and pull back weeks. (Our 12-week Accelerated Starter’s Plan integrates the Recession concept after week 8.)
What is the Recession workout plan
The programming is broken into a 4-6 week block and a 2 week block. These will be categorized as pre-recession or peak weeks and recession or pull-back weeks.
The pre-recession or peak weeks (4-6 weeks) are hard, all-out intensity. You’ll be training at max capacity. This is where you’ll make a gains and muscle profits.
The recession or pull-back weeks (2 weeks) are not easy, but they’re not hard either. If we were to put a percentage on it, let’s say about 60-75% capacity. This is where you’ll keep your muscles stimulated to make modest gains, but you’re primarily focusing on recovery.
Following the Recession workout plan is a great idea after finishing up something intense like The Size, Strength, and Shred Cycle, our 16-week training guide. Or, if you’re a beginner that’s just getting started, check out how a Recession is worked into our 12-week Accelerated Starter’s Plan.
What you’ll do on the Recession workout plan
In weeks 1-6
You’ll work out five days a week. Three are focused on strength. Two are focused on cardio and conditioning. The days you’re not working out are for mobility and active recovery. Mobility could be light yoga or dynamic stretching. Active recovery could be any activity that’s not overwhelming for your body and muscles.
Five to 10 minutes per day, either before bed, before a workout, or after a workout are dedicated to relaxation techniques. Phone-free is our preferred method for workouts and relaxation times. If you need to stay connected, we suggest you check out Endel, an app that provides “personalized sounds to help you focus and relax”.
In weeks 7-8
Everything remains relatively the same as in week’s 1-6 with the exception of how much total work you’re doing, how much resistance you’re working against, and a few exercise swaps.
How the Recession workout plan works
In weeks 1-6
Three days in the gym lifting weights isn’t a ton, but it’s not a little either. If time tends to be an issue you for you, it’s plenty of time to get results. With big lift exercises like squats, deadlifts, and presses being the cornerstones, you’ll be operating in full-blown efficiency mode. Moving around heavy weight will overpower any stress or anxiety you’re harboring.
Each week, try to get 1 more repetition than last time, or bump up the weight. And there’s no need to be greedy, even small or modest improvements are still improvements.
One of the cardio workouts includes a high-intensity circuit, the other is a lower-intensity, steady-state routine. The HIIT stuff will put your heart and lungs to work, leaving you with a natural high afterwards. The longer runs, rides, or rows will improve your endurance and will to keep going.
Each week, for your circuit, try and improve your time to completion. For your steady-state, try and add some additional time or distance.
All of the workouts should leave you feeling in better spirits afterwards. These are tough workouts for tough times. Train like a bull.
In weeks 7-8
You’ll maintain the three days in the gym with weights and two days of cardio-focused exercise. Here’s where the “recession” and the pull backs come in. The big lifts you’re doing are going to be replaced with slight variations. For example: the traditional deadlift will shift to a trap bar deadlift, the dumbbell bench press will become a neutral-grip bench press, and the overhead press will also become a neutral-grip overhead press. This gives the specific muscles you’ve been hammering for six weeks a small reprieve while activating some others. The exercises in particular are also slightly more joint-friendly.
As mentioned above, you’re going about 60-75% capacity for these two weeks. We’re not going to get hung up on exact numbers here, but let’s say if the exercise calls for 10 reps, use a weight you could get around 12 or so, but stop at 10. Use this time to concentrate very hard on moving each rep with control and efficiency.
There’s no need to try and progress in reps or weight in the second week, this is only a short-term recession.
As for the cardio days, just take your time getting through the them. In the back of your mind just think: I’m only going 60-75% here.
Bear down and take your time through these workouts. Nothing exhausting here. Enjoy this time—you’ll have another six weeks to go hard again when you cycle back around.
The Recession workout plan schedule
Monday – Full body
Tuesday – Go hard with HIIT + mobility
Wednesday – Full body
Thursday – Go the distance for endurance + mobility
Friday – Full body
Saturday – Rest up and relax, but do something active
Sunday – Rest up and relax, but do something active
The Recession workouts: weeks 1-6 (peak weeks)
MONDAY
Bird dog row 3 x 10
Traditional deadlift 5 x 10
Dumbbell bench press 4 x 10
Split squat superset with bodyweight squat 4 x 10, 4 x failure
Push-up 3 x failure
Pull-up 3 x failure
Rest 30-60s between sets
TUESDAY
Run a 5K as quickly as possible, followed by 10-15 additional minutes at a casual pace.
WEDNESDAY
Plank+dumbbell row 3 x 10
Dumbbell overhead press 5 x 10
Barbell bent-over row 4 x 10
Heavy reverse lunge superset with bodyweight jump squat 4 x 8, 4 x failure
Barbell curl 3 x 12
Dips 3 x failure
Rest 30-60s between sets
THURSDAY
Sprint intervals x30s with 20s walks
Repeat 10x
FRIDAY
Stability ball push-up 3 x 10
Barbell front or back squat 5 x 10
Single-arm dumbbell row 4 x 10
Weighted cable crunch 3 x failure
Dumbbell front raise superset with dumbbell side raise 4 x 10, 4 x 12
Push-up 3 x failure
Rest 30-60s between sets
SATURDAY
Active recovery day
SUNDAY
Active recovery day
The Recession workouts: weeks 7 -8 (pull back/recession weeks)
MONDAY
Bird dog row 3 x 10
Trap bar deadlift 4 x 10
Neutral-grip dumbbell bench press 3 x 10
Split squat superset with bodyweight squat 3 x 10, 3 x failure
Push-up 3 x 1 rep before failure
Pull-up 3 x 1 rep failure
Rest 60s+ between sets
TUESDAY
Run a 45-60 minutes at a casual pace.
WEDNESDAY
Plank+dumbbell row 3 x 10
Neutral-grip dumbbell overhead press 4 x 10
Barbell bent-over row 4 x 10
Reverse lunge superset with bodyweight jump squat 3 x 10, 3 x 1 rep before failure
Hammer curl 3 x 12
Dips 3 x 1 rep before failure
Rest 60s+ between sets
THURSDAY
Sprint intervals x20s with 30s walks
Repeat 10x
FRIDAY
Stability ball push-up 3 x 10
Dumbbell squat 4 x 10
Seated cable row or T-bar row 3 x 10
Weighted cable crunch 3 x 1 rep before failure
Dumbbell front raise superset with dumbbell side raise 3 x 10, 3 x 12
Push-up 3 x failure
You almost can’t fail when you follow a plan or training schedule. (Of course… as long as you’re eating good too!) You can get your head in the right place when its time to go, and you can track your progress more easily with each week that passes. But the truth is: The real world doesn’t care about your workout routine or fitness goals. If your boss needs you in 3 states in 3 days, you’re going. If your gym is jam packed, you’re going to just have to workaround that. When these types of situations come up, the plan gets put on hold, and you’ve got to just slap something together. Maybe these 10 routines will help you get the job done until you can get back to your regular routine.
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.
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.
