Workout Routines

Built for the Beach 3.0: Shredded abs and athletic brawn

Construct a body that looks—and performs—the part.

Built for the Beach 3.0: Shredded abs and athletic brawn
Duration 60
Exercises 7
Equipment Yes

Summer is back, and so is our most popular training plan: Built for the Beach. Whether you used the winter months to pile on some extra mass, or got lazy and softened up, Built for the Beach 3.0 is this year’s brand-new go-to for getting diced up and boosting performance. If you missed last year's plan, you can find it here.

Have questions? Want to share a transformation story? Send a direct message on Instagram to @Mike_Simone.

How it works

In 3.0 there are two defined 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.

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.

For 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

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. 

Day One: Monday Legs & Abs

Exercise 1.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 2.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 3.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 4.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 5A.

One-arm dumbbell snatch You'll need: Dumbbells How to
Cross-body clean and press thumbnail
-- sets
10 (per side) reps
-- rest
Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.

Exercise 5B.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
10 reps
-- rest

Exercise 5C.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
-- sets
10 reps
-- rest
Perform this exercise without weight.

Day Two: Tuesday Chest, Triceps, Abs

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 2.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 3.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 4.

Overhead Triceps Extension You'll need: Adjustable Cable Machine How to
One-Arm Overhead Extension Exercise thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 5.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 6A.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
-- sets
10 reps
-- rest
Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.

Exercise 6B.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
-- sets
10 reps
-- rest

Exercise 6C.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
-- sets
10 reps
-- rest

Day Three: Wednesday Back, Biceps, Abs

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 2.

One-Arm, Elbow-In Dumbbell Row You'll need: Dumbbells How to
One-Arm, Elbow-In Dumbbell Row thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 3.

Towel Cable Row You'll need: Cable Machine How to
Towel Cable Row  thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 4.

Cable Rope Curl You'll need: Cable Machine How to
Standing Cable Biceps Curl thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 5A.

Dumbbell bentover row You'll need: Dumbbells How to
Dumbbell bentover row thumbnail
-- sets
10 reps
-- rest
Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.

Exercise 5B.

Neutral-Grip Pulldown You'll need: V-Handle Attachment How to
Neutral-Grip Pulldown thumbnail
-- sets
10 reps
-- rest

Exercise 5C.

Leg Lift You'll need: Bench How to
Leg Lift  thumbnail
-- sets
10 reps
-- rest

Day Four: Friday Shoulders, arms, abs

Exercise 1.

Band Side Raise You'll need: Resistance Band How to
How To Do A Band Side Raise thumbnail
5 sets
8-12 (each side) reps
60-90 sec. rest
Alternate the band raise with each side.

Exercise 2.

Dumbbell High Pull You'll need: Dumbbells How to
Dumbbell High Pull thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 3.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 4.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 5.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 6.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
5 sets
8-12 reps
60-90 sec. rest

Exercise 7A.

Dumbbell Thruster You'll need: Dumbbells How to
exercise image placeholder
-- sets
10 reps
-- rest
Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.

Exercise 7B.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
10 reps
-- rest

Exercise 7C.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
-- sets
10 reps
-- rest
Perform this exercise without weight.

Day Five: Saturday Long Cardio (45 min) + Intervals (15 min)

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