Tag: workout routine

  • The Built for the Beach v3.0 workout plan: More than abs

    The Built for the Beach v3.0 workout plan: More than abs

    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.

  • The 4-week Intermix workout plan for building more lean muscle in less time

    The 4-week Intermix workout plan for building more lean muscle in less time

    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.

  • The 3-day accelerated strength building plan for workout partners

    The 3-day accelerated strength building plan for workout partners

    For some of us, walking into a workout with the confidence that we’re going to give it our all comes naturally. And quite honestly—going solo is preferred. Who needs those distractions between sets, right? You know what we’re talking about—where those rest periods that were slated to be 30 seconds turn into 3:30.

    On the other hand—some of us like to work off someone else’s energy, or have our intensity or commitment challenged.

    Eric and Ryan Johnson, aka @SonsofStrength on Instagram are brothers—and training partners—that thrive off rivalry in the gym. The following program is a 3-day plan that was designed for training partners—or rivals—depending on how you look at it. And 3 days is the perfect amount of time together—no matter how much you love and or hate each other.

    Make sure you’re following HFP on Instagram, Facebook, and Twitter. Also give a follow to Eric and Ryan @SonsofStrength

    DAY ONE: Chest, Back & Arms

    Warm-up
    Partner Med Ball Chest Pass 2 x 10
    Band Pull Apart 2 x 15

    A1: DB Flat Press 9/7/5+ (71% 75% 79%)
    A2: 1 Arm DB Row 3 x 10

    B1: Barbell Incline Press (Japanese Drop Set) 2 x (5,5,5,5)
    B2: Landmine Row (Japanese Drop Set) 2 x (5,5,5,5)

    C1: Partner Resisted DB Fly 3 x12
    D1: Skullcrushers 4×8-10
    D2: Seated DB Incline Curl 4×10-12

    DAY TWO: Legs & Abs

    Warm-up
    Squat Jump 3 x 5
    Spiderman Lunge with Rotation 3 x 3 each side

    A1: Front Squat 9/7/5+ (71% 75% 79%)

    B1: Sumo Deadlift (Japanese Drop Set) 2 x (5,5,5,5)

    C1: DB Romanian Deadlift 3 x 12
    C2: DB Reverse Lunge 3 x 8 each

    D1. Ball Leg Curls w/ Band 3 x 15

    E1: AB Wheel Rollout 3 x 10-20
    E2: Reactive Band Punch Out 3 x 20s each

    DAY THREE: Back, Shoulders & Arms

    Warm-up
    Partner Med Ball Side Toss 2×5 each
    Bear Crawl 2×20 yards

    A1: Neutral Grip Pull Up Ladder 2×1-Max

    B1: Arm DB Shoulder Press 9/7/5+ (71% 75% 79%)
    B2: Wide Grip Lat Pulldown 3 x 10

    C1: BB Military Press (Japanese Drop Set) 2 x (5,5,5,5)
    C2: Seated Row (Japanese Drop Set) 2 x (5,5,5,5)

    D1: DB Lateral Raise 3 x 10-12
    D2: Meadows Rear Delt Swings 3 x 25,20,15

    E1: Overhead Tricep Extension 2 x 20-25
    E2: Cable Curl 2 x 20-25

  • The Detox Workout Plan v2.0

    The Detox Workout Plan v2.0

    ONE, TWO, THREE too many. We’ve all been there.

    Truth is: Alcohol is a diuretic, and diuretics cause dehydration. Dehydration reduces protein synthesis which hampers the body’s ability to build and rebuild muscle. Dehydration will also reduce performance in the gym itself.

    In fact, alcohol consumption (especially on a regular basis) can actually lead to negative changes in the elements of muscle cells, according to a study published in The American Journal of Pathology. The study’s findings suggest that alcohol can lead to impairment of skeletal muscle—as well as heart—function.

    What’s more: Alcohol is a depressant. While your mood may seem elevated at party time, the following days can be filled with anxiety and jitters.

    Sorry, see what we did there? Here’s the plan to get your body (and head) back on track.

    How it works

    This blend of strength and hypertrophy training, high-intensity interval training, and yoga will get you back to building muscle and firing your metabolism with moments that promote relaxation and a clear head.

    Directions

    You will work out five days per week, ideally Monday through Friday with Saturdays and Sundays as rest/recovery days. Complete workout one in the morning and workout two in the evening. Follow this program for 2-4 weeks.

    The Workouts

    This series was originally published on MensFitness.com. To get started on the full plan go to mensfitness.com/detox2.0

    If you want to try version 1.0 go to mensfitness.com/detox

  • The Transition: A Workout to Strengthen Your Legs, Shoulders, and Abs

    The Transition: A Workout to Strengthen Your Legs, Shoulders, and Abs

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates the Legs, Shoulders, and Abs TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE LEGS, SHOULDERS, and ABS WORKOUT ROUTINE

    Glute Bridge 3 x 15
    Plank 3 x 10 seconds
    BB Back Squat 5 x 12
    Goblet Squat 3 x 10
    Split Squat 3 x 10 (each leg)
    Standing BB Military Press 4 x 12
    DB High Pull 3 x 10
    DB Shrug 4 x 15

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • The Transition: A Workout for Your Chest, Triceps, and Abs

    The Transition: A Workout for Your Chest, Triceps, and Abs

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates the Chest, Triceps, and Abs TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE CHEST, TRICEPS, & ABS WORKOUT ROUTINE

    BB Bench Press 5 x 10
    Push Up 3 x 10
    Dip 3 x 10
    Cable Woodchop 3 x 20
    Hanging Leg Raise 3 x 20

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • The Transition: A Workout for Your Back and Biceps

    The Transition: A Workout for Your Back and Biceps

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates The Back and Biceps TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE BACK and BICEPS WORKOUT ROUTINE

    Deadlift 5 x 10
    BB Bentover Row 3 x 10
    Lat Pull Down 4 x 15
    DB Row 3 x 10
    Cable Low Row 3 x 10
    Cable Pullover 4 x 20
    BB Bicep Curl 4 x 15

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred