Workout Routines

Built for the Beach Version 2.0: Your 5-day summer body abs plan

Increase your muscle definition and expose your six-pack in under a month.

Built for the Beach Version 2.0: Your 5-day summer body abs plan
Duration 60
Exercises 6-10
Equipment Yes

Back in 2013 we dropped a highly successful program called Built for the Beach. This was the first version of the program. After immense amounts of solid feedback from you, we've decided to reboot the program into Built for the Beach 2.0 to include some new training techniques and motivational video demos.

You're going to start the program with the most hated (or loved) body part: legs. Why? Because leg day is tough, it's going to take a lot out of you—so let's get that out of the way early. We'll also make sure to put some serious focus on the abs. We've created TWO options of abs workouts that you'll add to three of the five workouts. We're also going to pair chest and back—two more big body parts—to crank up the demands. It will also leave you with one hell of a pump. You'll finish the week off with one of two options for something called the "Full-Body Flush." It's exactly what it sounds like. You'll be drenched when you're done. And exhausted.

If you bring the intensity to this plan, it will work for you. It's been tested over and over. But as we mention in every workout program post, your diet will need to be dialed in.

You'll be in the best shape of your life this summer—just watch.

How it works

This program is designed as three main split routines: legs and abs, shoulders and arms, and chest and back on day's 1, 2, and 4. Each of those split routine days are coupled with with either ab workout option 1 or ab workout option 2 as a "finisher" for the day. Day 3 is a complete rest/OFF day for recovery. The five day of the plan is for a mix of steady-state cardio (30-minutes) and interval cardio (10-15 minutes). The sixth day of the plan is a full body circuit with two options to chose from. And day 7 is another rest/recovery day.

Increase weights used when you feel neccessary. Complete this program for 4-8 weeks, cycle off with our Transition workout program, then back onto Built for the Beach 2.0.

How you should eat on this plan

It's quite simple—to build muscle and burn fat—you need to be eating the right stuff. First, here is our list of foods to remove from your kitchen. If you're really serious about getting a sick-looking body this summer, you'd better take the diet part seriously. In fact, go here if you want the most boring, but super-effective BUILT for the BEACH daily meal plan. Don't say we didn't warn you—it's boring—but it freaking works.

Day 1 Legs (+ Abs)

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
-- sets
10, 8, 6, 8, 10, 25 reps
30 sec. rest

Exercise 2A.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
5 sets
8-10 reps
30 sec. rest

Exercise 2B.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
5 sets
8-10 reps
30 sec. rest

Exercise 3.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
5 sets
10-12 reps
30 sec. rest

Exercise 4.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
300 reps
-- rest
Complete leg day with abs workout option one.

Day 2 Shoulders and Arms (+ Abs)

Exercise 1.

Dumbbell High Pull You'll need: Dumbbells How to
Dumbbell High Pull thumbnail
5 sets
8-10 reps
30 sec. rest

Exercise 2.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
5 sets
8-10 reps
30 sec. rest

Exercise 3A.

Pinch Press
exercise image placeholder
5 sets
12-15 reps
30 sec. rest

Exercise 3B.

Rear-Delt Flye How to
Rear Delt Flye  thumbnail
5 sets
12-15 reps
30 sec. rest

Exercise 4A.

Close-Grip Curl You'll need: Straight Bar Handle How to
Close Grip Curl thumbnail
5 sets
10-12 reps
30 sec. rest

Exercise 4B.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
5 sets
8-10 reps
30 sec. rest

Exercise 4C.

Tate Press You'll need: Dumbbells How to
Tate Press  thumbnail
5 sets
8-10 reps
30 sec. rest

Exercise 5A.

Behind-The-Back Cable Curl You'll need: Cable Machine How to
Behind the Back Cable Curl thumbnail
5 sets
10-12 reps
30 sec. rest

Exercise 5B.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
5 sets
10-12 reps
30 sec. rest

Exercise Finisher:

Single-arm Barbell Shoulder and Biceps Complex You'll need: Barbell
exercise image placeholder
3 sets
To failure reps
30 sec. rest
Complete shoulder and arm day with ab workout option two. 

Day 3 Rest day

Day 4 Chest and Back + Abs

Exercise 1A.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
8, 8, 6, 6, 8 reps
30 sec. rest

Exercise 1B.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
8, 8, 6, 6, 8 reps
30 sec. rest

Exercise 2A.

Dumbbell Floor Press You'll need: Dumbbells How to
Dumbbell Floor Press thumbnail
5 sets
8-10
 reps
30 sec. rest

Exercise 2B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
5 sets
10-12 reps
30 sec. rest

Exercise 3A.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
5 sets
8-10 reps
30 sec. rest

Exercise 3B.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
5 sets
8-10 reps
30 sec. rest

Exercise 4A.

Pushup How to
Pushup  thumbnail
5 sets
-- reps
30 sec. rest

Exercise 4B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
5 sets
-- reps
30 sec. rest
Complete chest and back day with abs workout option one.

Day 5 30 minutes of steady-state cardio

Day 6 Total-body workout: Option 1

Exercise 1A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1B.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1C.

Bentover Dumbbell Row You'll need: Dumbbells How to
Bentover Dumbbell Row thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1D.

Dumbbell High Pull You'll need: Dumbbells How to
Dumbbell High Pull thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1E

Behind-The-Back Cable Curl You'll need: Cable Machine How to
Behind the Back Cable Curl thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1F.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1G.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
6 sets
10 reps
60 sec. rest

Day 6 Total-body workout: Option 2

Exercise 1A.

Dumbbell Thruster You'll need: Dumbbells How to
exercise image placeholder
6 sets
10 reps
60 sec. rest

Exercise 1B.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1C.

Pushup How to
Pushup  thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1D.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1E.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1F.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
6 sets
10 reps
60 sec. rest

Exercise 1G.

Plank You'll need: No Equipment How to
Plank thumbnail
6 sets
-- reps
60 sec. rest

Day 7 Rest day

Extra Workouts Abs: Option 1

Exercise 1.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
5 sets
To failure reps
30 sec. rest

Exercise 2A.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
5 sets
To failure reps
30 sec. rest

Exercise 2B.

Half-Kneeling Cable Chop You'll need: Cable Machine How to
Half-Kneeling Cable Chop thumbnail
5 sets
To failure (each side) reps
50 sec. rest

Exercise 3.

Plank You'll need: No Equipment How to
Plank thumbnail
5 sets
To failure reps
30 sec. rest

Extra workouts Abs workout: Option 2

Exercise 1.

Swiss Ball Plank Circle You'll need: Swiss Ball How to
Swiss Ball Plank Circle thumbnail
5 sets
To failure reps
30 sec. rest

Exercise 2A.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
5 sets
To failure reps
30 sec. rest

Exercise 2B.

Medicine Ball V-Up You'll need: No Equipment How to
Medicine Ball V-Up thumbnail
5 sets
To failure reps
30 sec. rest

Exercise 3.

Plank You'll need: No Equipment How to
Plank thumbnail
5 sets
To failure reps
30 sec. rest
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