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Jump to the routine

Built for the Beach: Week 5 workouts

You're upping the intensity with total-body circuits that'll maximize muscle and melt fat.

Jump to the Routine
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Running on the Beach
DaniloAndjus / Getty
Running on the Beach
DaniloAndjus / Getty

We’re moving past the baseline workouts (you can go back to those in another two to three weeks).

Now you’re heading into full-body circuits that’ll get your blood pumping. You’ll perform 10 reps of each exercise for a total of 5 rounds. This will prep you for the bump in volume in week six.

Built for the Beach Week 5: The training split

Day 1: Total-body circuit
Day 2: Off
Day 3: Total-body circuit
Day 4: Off
Day 5: Total-body circuit
Day 6: Off
Day 7: Total-body circuit

Routine

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Built for the Beach: Week 5

Day 1: Total-body circuit (Do 5 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Deadlift

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 2 of 7

Bench Press

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 3 of 7

Pullup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
As little as possible
Exercise 4 of 7

Push Press

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 5 of 7

Barbell Curl

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 6 of 7

TNT Cable Pressdown

Equipment
Adjustable Cable Machine, Straight Cable Bar
Sets
5
Reps
10
Rest
As little as possible
Exercise 7 of 7

Hanging Leg Raise

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
As little as possible

Built for the Beach: Week 5

Day 3: Full-body circuit (Do 5 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 7

Back Squat

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 9 of 7

Incline Dumbbell Press

Equipment
Dumbbells
Sets
5
Reps
10
Rest
As little as possible
Exercise 10 of 7

Pullup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
As little as possible
Exercise 11 of 7

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
10
Rest
As little as possible
Exercise 12 of 7

Dumbbell Curl

Equipment
Dumbbells
Sets
5
Reps
10
Rest
As little as possible
Exercise 13 of 7

TNT Cable Pressdown

Equipment
Adjustable Cable Machine, Straight Cable Bar
Sets
5
Reps
10
Rest
As little as possible
Exercise 14 of 7

Plank

Equipment
No Equipment
Sets
5
Reps
10
Rest
As little as possible

Built for the Beach: Week 5

Day 5: Full-body circuit (Do 5 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 7

Deadlift

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 16 of 7

Bench Press

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 17 of 7

Pullup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
As little as possible
Exercise 18 of 7

Dumbbell High Pull

Equipment
Dumbbells
Sets
5
Reps
10
Rest
As little as possible
Exercise 19 of 7

Barbell Curl

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 20 of 7

Dip

Equipment
Dip Station
Sets
5
Reps
10
Rest
As little as possible
Exercise 21 of 7

Hanging Leg Raise

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
As little as possible

Built for the Beach: Week 5

Day 7: Full-body circuit (Do 5 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 22 of 7

Squat

Equipment
Squat Rack
Sets
5
Reps
10
Rest
As little as possible
Exercise 23 of 7

Bench Press

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 24 of 7

Pullup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
As little as possible
Exercise 25 of 7

Push Press

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 26 of 7

Barbell Curl

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 27 of 7

TNT Cable Pressdown

Equipment
Adjustable Cable Machine, Straight Cable Bar
Sets
5
Reps
10
Rest
As little as possible
Exercise 28 of 7

Hanging Leg Raise

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
As little as possible
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