Workout Routines

Built for the Beach: Week 5 workouts

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

Running on the Beach
DaniloAndjus / Getty
DaniloAndjus / Getty
Duration 45
Exercises 7
Equipment Yes

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

Built for the Beach: Week 5 Day 1: Total-body circuit (Do 5 rounds)

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
10 reps
As little as possible rest

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
10 reps
As little as possible rest

Exercise 3.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
5 sets
10 reps
As little as possible rest

Exercise 4.

Push Press You'll need: Barbell How to
Push Press thumbnail
5 sets
10 reps
As little as possible rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
5 sets
10 reps
As little as possible rest

Exercise 6.

TNT Cable Pressdown You'll need: Adjustable Cable Machine, Straight Cable Bar How to
Triceps Cable Pressdown thumbnail
5 sets
10 reps
As little as possible rest

Exercise 7.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
5 sets
10 reps
As little as possible rest

Built for the Beach: Week 5 Day 3: Full-body circuit (Do 5 rounds)

Exercise 1.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
5 sets
10 reps
As little as possible rest

Exercise 2.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
5 sets
10 reps
As little as possible rest

Exercise 3.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
5 sets
10 reps
As little as possible rest

Exercise 4.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
5 sets
10 reps
As little as possible rest

Exercise 5.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
5 sets
10 reps
As little as possible rest

Exercise 6.

TNT Cable Pressdown You'll need: Adjustable Cable Machine, Straight Cable Bar How to
Triceps Cable Pressdown thumbnail
5 sets
10 reps
As little as possible rest

Exercise 7.

Plank You'll need: No Equipment How to
Plank thumbnail
5 sets
10 reps
As little as possible rest

Built for the Beach: Week 5 Day 5: Full-body circuit (Do 5 rounds)

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
10 reps
As little as possible rest

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
10 reps
As little as possible rest

Exercise 3.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
5 sets
10 reps
As little as possible rest

Exercise 4.

Dumbbell High Pull You'll need: Dumbbells How to
Dumbbell High Pull thumbnail
5 sets
10 reps
As little as possible rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
5 sets
10 reps
As little as possible rest

Exercise 6.

Dip You'll need: Dip Station How to
Dips thumbnail
5 sets
10 reps
As little as possible rest

Exercise 7.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
5 sets
10 reps
As little as possible rest

Built for the Beach: Week 5 Day 7: Full-body circuit (Do 5 rounds)

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
10 reps
As little as possible rest

Exercise 2

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
10 reps
As little as possible rest

Exercise 3.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
5 sets
10 reps
As little as possible rest

Exercise 4.

Push Press You'll need: Barbell How to
Push Press thumbnail
5 sets
10 reps
As little as possible rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
5 sets
10 reps
As little as possible rest

Exercise 6.

TNT Cable Pressdown You'll need: Adjustable Cable Machine, Straight Cable Bar How to
Triceps Cable Pressdown thumbnail
5 sets
10 reps
As little as possible rest

Exercise 7.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
5 sets
10 reps
As little as possible rest
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