Workout Routines

The 6-week Spring Break Body Plan

If the beach beckons, you'd better be in shape.

by
Triceps Dip
lovro77 / Getty
lovro77 / Getty
Duration 45
Exercises 6-9
Equipment Yes

No one’s seen you without a shirt on—in public, anyway— for the past several months, and that’s probably just as well. Between holiday partying and the cold winter, you haven’t had much incentive to keep your belly in check. Until now.

Warm weather’s around the corner, and you might even have a vacation to some tropical destination planned. In short, you’re ready to start training again, so when that shirt does come off it’s not so big that people mistake it for a bed sheet.

So: How do you lose weight and improve your physique by Spring Break? It's simple: You'll want to shave off body fat, while improving your muscular definition. And the good news? You won't need to chain yourself to the treadmill to pull it off. That's why we created the six-week Spring Break Body Plan.

How the Spring Break Body Plan works

The biggest mistake most make when trying to lose fat fast is performing high-rep workouts and overdoing cardio. The best way to increase your metabolism is to increase your muscle mass, so you burn more calories both during exercise and at rest—and that means heavier weights and lower reps. It also means hard exercises. Moves like the Zercher squat, farmer’s walk, and deadlift promote the release of testosterone and growth hormone, which tell your muscle cells to grow and your fat cells to shrink.

We’ve included cardio intervals at the end of two of the workout days. They take only four to eight minutes to do, but they’re still optional. We’re so confident that the weight training prescribed here—combined with a high-protein, lower-carb diet—will carve you up, we’ll leave the cardio to your discretion. Whether you do it or not, rest assured that you’ll be home, showered, and watching TV while the other guys are still slogging away on the treadmill.

Directions

Perform each workout once per week. You can do I and II on back-to-back days, rest a day, and then do III and IV. Superset exercises marked A and B. So, you’ll do a set of A, then B, rest as prescribed, and repeat. The remaining exercises are done normally. Take three seconds to lower the weight on each rep of each exercise. In the first week, use light weights—about 60% of what you can handle. Increase your loads gradually each week until, in Week 6, you’re sure you’re going heavier than you could have in Week 1. At this point, add one set to each exercise (the number of reps is up to you, where applicable).

Do no training the next week. Your body will compensate for the intensity by growing bigger and stronger.

The Spring Break Body Plan Day 1 workout: Back, chest, shoulders, arms, cardio

Exercise 1.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
4 sets
4-6 (AMRAP on last set) reps
120 sec. rest

Exercise 2A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
8 reps
120 sec. rest

Exercise 2B.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
3 sets
8 reps
0 sec. rest

Exercise 3A.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
8-10 reps
0 sec. rest

Exercise 3B.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
6-10 (each side) reps
30-60 sec. rest

Exercise 4A.

Push Press You'll need: Barbell How to
Push Press thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 4B.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
3 sets
12-16 reps
30 sec. rest

Exercise 5.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
5 sets
30 sec. reps
60 sec. rest
Set treadmill on high incline

The Spring Break Body Plan Day 2 workout: Back, core, shoulders, arms, legs

Exercise 1A.

Zercher Squat You'll need: Barbell How to
Zercher Squat thumbnail
4 sets
6, 6, 8–10, 12–15 reps
0 sec. rest

Exercise 1B.

Plank You'll need: No Equipment How to
Plank thumbnail
4 sets
30-60 sec hold reps
120 sec. rest

Exercise 2A.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
8 reps
0 sec. rest

Exercise 2B.

Plate Pressout You'll need: Weight Plates How to
Plate Pressout  thumbnail
3 sets
45-60 sec. reps
90 sec. rest

Exercise 3.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
6-8 (each side) reps
30 sec. rest

Exercise 4A.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
2 sets
8-10 reps
0 sec. rest

Exercise 4B.

Pushup How to
Pushup  thumbnail
2 sets
8-20 reps
30 sec. rest

The Spring Break Body Plan Day 3 workout: Back, chest, shoulders, arms, core

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
4-6 reps
120 sec. rest

Exercise 2A.

Alternating Dumbbell Bench Press You'll need: Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
3 sets
8-10 reps
0 sec. rest

Exercise 2B.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
3 sets
8-10 reps
60-90 sec. rest

Exercise 3A.

Neutral-Grip Overhead Press You'll need: Barbell How to
Neutral-Grip Overhead Press  thumbnail
3 sets
6-10 reps
0 sec. rest

Exercise 3B.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
6-10 reps
30-60 sec. rest

Exercise 4A.

Bentover cable lateral raise You'll need: Adjustable Cable Machine How to
Bentover cable lateral raise thumbnail
3 sets
12-20 (each side) reps
0 sec. rest

Exercise 4B.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
3 sets
As far as possible reps
30-60 sec. rest

Exercise 5.

Burpee You'll need: No Equipment How to
Burpee thumbnail
8 sets
20 sec reps
10 sec rest

The Spring Break Body Plan Workout 4: Back, legs, arms

Exercise 1A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
4-6 (6-8 last set) reps
0 sec. rest

Exercise 1B.

Deadbug You'll need: No Equipment How to
Fit man doing dead bug exercise thumbnail
3 sets
6-8 breath cycles reps
120 sec. rest

Exercise 2A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
8-10 reps
0 sec. rest

Exercise 2B.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
3 sets
8-10 reps
60-90 sec. rest

Exercise 3.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
4 sets
10-15 (16-25 last set) reps
30-60 sec. rest

Exercise 4A.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
3 sets
8-15 reps
0 sec. rest

Exercise 4B

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
8-15 reps
0-30 sec. rest
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