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Built for the Beach: Week 3 workouts

Your training log for the third week of the Built for the Beach program.

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Man doing pushups on the beach
DaniloAndjus / Getty
Man doing pushups on the beach
DaniloAndjus / Getty

The third week of workouts in our Built for the Beach workout plan is still based on the baseline routine from Weeks 1 and 2. However, instead of hitting chest and triceps twice in a week, you’ll focus more on your legs. You’ll also notice that there’s an extra superset or exercise located in each day to increase the volume and workload.

As always, make sure you’re recovering properly and eating clean, muscle-building foods to fuel your muscle gains.

Built for the Beach Week 3: The training split

Day 1: Chest and back
Day 2: Legs
Day 3: Shoulders
Day 4: Biceps and triceps
Day 5: Rest
Day 6: Legs
Day 7: Rest

Routine

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Built for the Beach: Week 3

Day 1 workout: Chest and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Bench Press

Equipment
Barbell
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 2 of 8

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 3 of 8

Incline Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 4 of 8

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 5 of 8

Dip

Equipment
Dip Station
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 6 of 8

Bentover Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 7 of 8

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 8 of 8

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 9 of 8

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 10 of 8

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 11 of 8

Pushup

Equipment
Sets
--
Reps
50, broken up as you see fit
Rest
Perform as quickly as possible
How to
Exercise 12 of 8

Pullup

Equipment
Pullup Bar
Sets
--
Reps
50, broken up as you see fit
Rest
Perform as quickly as possible

Built for the Beach: Week 3

Day 2 workout: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 8

Dumbbell Squat

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 14 of 8

Lying Hamstring Curl

Equipment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 15 of 8

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 16 of 8

Stiff-leg Deadlift

Equipment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 17 of 8

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 18 of 8

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 19 of 8

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 20 of 8

Half-Kneeling Cable Chop

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 21 of 8

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
100, broken up as you see fit
Rest
Perform as quickly as possible, rest as needed
Exercise 22 of 8

Situp

Equipment
No Equipment
Sets
--
Reps
100, broken up as you see fit
Rest
Perform as quickly as possible, rest as needed

Built for the Beach: Week 3

Day 3 workout: Shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 8

Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 24 of 8

Shrug

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 25 of 8

Front Raise

Equipment
Resistance Band
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 26 of 8

Bentover Row

Equipment
Barbell
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 27 of 8

Shoulder Press

Equipment
No Equipment
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 28 of 8

Pinch Press

Equipment
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 29 of 8

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 30 of 8

Cable Rope Curl

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
30 sec.

Built for the Beach: Week 3

Day 4 workout: Biceps and triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 8

Dumbbell Curl

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 32 of 8

Dip

Equipment
Dip Station
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 33 of 8

Barbell Curl

Equipment
Barbell
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 34 of 8

TNT Cable Pressdown

Equipment
Adjustable Cable Machine, Straight Cable Bar
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 35 of 8

Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 36 of 8

Dumbbell Kickback

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 37 of 8

Plank

Equipment
No Equipment
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 38 of 8

Back Extension

Equipment
Bench
Sets
3
Reps
12-15
Rest
30 sec.

Built for the Beach: Week 3

Day 6 workout: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 39 of 8

Dumbbell Squat

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 40 of 8

Lying Hamstring Curl

Equipment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 41 of 8

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 42 of 8

Stiff-leg Deadlift

Equipment
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 43 of 8

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
To failure
Rest
30 sec.
Exercise 44 of 8

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 45 of 8

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
8-10
Rest
30 sec.
Exercise 46 of 8

Half-Kneeling Cable Chop

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
30 sec.
Exercise 47 of 8

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
300, broken up as you see fit
Rest
Perform as quickly as possible, rest as needed
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