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Before we get to the workout though, here's some important points to keep in mind:
Lift Heavy
The days of going super high reps for ultra-light weight are gone. You're shedding fat here, not muscle. To keep your muscle while eating at a deficit, you have to lift heavy weights.
Nutrition Clean Up
By "cleaning up" your diet, we're talking about focusing on whole foods - lean meats, fruit, vegetables, whole grains, and healthy fats.
Bulking season is over, so that means curbing the daily cheats to help get in excess calories. We're in deficit mode now, which means each and every calorie needs to count -- there's no room to waste on poor quality foods.
Track Everything
Compounding on the two points above, you have to track everything -- weights used on working sets, number of reps accomplished each set, how much and what you're eating each day.
If you're not monitoring what you're doing in the gym and in the kitchen, you have no idea if you're progressing with your training, stalling, under/overeating, or anything else. To truly succeed and make the most of these next 8 weeks, you have to buckle down and track everything.
Commit
Cutting fat does not require higher learning, you need to tightly monitor your diet and train your ass off.
This isn't easy by any means, and that's where the last point comes in - commitment.
There's going to be times when you want a drink with the gang after work or some cake with your co-workers during an office party. Sure you can do that, but it will hinder your progress in the long term
Commit to your goal and pursue it with relentless, reckless abandon.
Each workout for Days 1-4 will consist primarily of supersets - that is performing two exercises back to back with as little rest as possible between the two, then resting for 60 to 90 seconds.
This accomplishes two things: you'll get a tremendous amount of work accomplished in less time and your heart rate will stay elevated, helping increase the number of calories burned and burning more fat while still maintaining muscle.
Day 5 is a bodyweight conditioning day to give your body a break from the heavy lifting, but still ramp up the intensity to continue chiseling away at the flab covering your muscles.
Note: Perform the bodyweight circuit going from one exercise to the next with as brief a rest as possible (5-10 seconds between the moves). Perform all reps for a given exercise before proceeding to the next one. Each week aim to reduce the number of breaks needed each week to perform all reps for each exercise, as well as trim the rest periods between circuits by a few seconds.
Lift Heavy
The days of going super high reps for ultra-light weight are gone. You're shedding fat here, not muscle. To keep your muscle while eating at a deficit, you have to lift heavy weights.
Nutrition Clean Up
By "cleaning up" your diet, we're talking about focusing on whole foods - lean meats, fruit, vegetables, whole grains, and healthy fats.
Bulking season is over, so that means curbing the daily cheats to help get in excess calories. We're in deficit mode now, which means each and every calorie needs to count -- there's no room to waste on poor quality foods.
Track Everything
Compounding on the two points above, you have to track everything -- weights used on working sets, number of reps accomplished each set, how much and what you're eating each day.
If you're not monitoring what you're doing in the gym and in the kitchen, you have no idea if you're progressing with your training, stalling, under/overeating, or anything else. To truly succeed and make the most of these next 8 weeks, you have to buckle down and track everything.
Commit
Cutting fat does not require higher learning, you need to tightly monitor your diet and train your ass off.
This isn't easy by any means, and that's where the last point comes in - commitment.
There's going to be times when you want a drink with the gang after work or some cake with your co-workers during an office party. Sure you can do that, but it will hinder your progress in the long term
Commit to your goal and pursue it with relentless, reckless abandon.
5 Day Workout Program Outline
- Day 1 - Lower Body A
- Day 2 - Upper Body A
- Day 3 - Lower Body B
- Day 4 - Upper Body A
- Day 5 - Bodyweight conditioning
This accomplishes two things: you'll get a tremendous amount of work accomplished in less time and your heart rate will stay elevated, helping increase the number of calories burned and burning more fat while still maintaining muscle.
Day 5 is a bodyweight conditioning day to give your body a break from the heavy lifting, but still ramp up the intensity to continue chiseling away at the flab covering your muscles.
Beach Body Workout Plan
Your training needs to burn excess calories and we're going to do that through a variety of techniques and methods (high volume, supersets, short rest periods, etc). This is precisely what you need to get the results you're after - a body no beach freak can resist!| Exercise | Sets | Reps | Rest |
| DB Goblet Squat - Drop set last set | 3 | 8-12 | 60 |
| Leg Press - Drop set last set | 3 | 8-12 | 60 |
| Barbell Romanian Deadlift | 3 | 10-15 | 60 |
| Dumbbell Reverse Lunge - Reps are per leg | 3 | 10-15 | 60 |
| Standing Calf Raises | 3 | 20-25 | 60 |
| Seated Calf Raises | 3 | 20-25 | 60-90 |
| Ab Wheel Roll outs | 3 | 10-15 | 0 |
| Hyperextension | 3 | 12-15 | 60 |
[th]
Monday
[/th][th]
Lower Body A
[/th]| Exercise | Sets | Reps | Rest |
| Pull Ups | 3 | 6-12 | 0 |
| Incline Dumbbell Press | 3 | 6-12 | 60-90 |
| Bent Over Barbell Row | 3 | 6-12 | 0 |
| Flat Barbell Bench Press | 3 | 6-12 | 60-90 |
| Incline 2-Arm Dumbbell Row | 3 | 10-12 | 0 |
| Standing Overhead Dumbbell Press | 3 | 10-12 | 60-90 |
| Standing Dumbbell Lateral Raise | 3 | 10-12 | 0 |
| Seated Dumbbell Rear Delt Flies | 3 | 12-15 | 60-90 |
[th]
Tuesday
[/th][th]
Upper Body A
[/th]| Exercise | Sets | Reps | Rest |
| Lying Hamstring Curl | 3 | 10-12 | 0 |
| Front Squat | 3 | 8-12 | 60-90 |
| Dumbbell Romanian Deadlifts | 3 | 10-12 | 0 |
| Bulgarian Split Squat - Per leg | 3 | 10-12 | 60-90 |
| Walking Dumbbell Lunges - Per leg | 3 | 10-15 | 0 |
| Swiss Ball Leg Curls | 3 | AMAP | 60-90 |
| Hanging Leg Raises | 3 | 8-12 | 0 |
| Cable Chops | 3 | 12-15 | 60-90 |
[th]
Thursday
[/th][th]
Lower Body B
[/th]| Exercise | Sets | Reps | Rest |
| Neutral Grip Pull Up | 3 | 10-15 | 0 |
| Standing Military Press | 3 | 8-12 | 60-90 |
| Hammer Strength Row Machine | 3 | 10-12 | 0 |
| Low Incline Dumbbell Squeeze Press | 3 | 8-12 | 60-90 |
| Dumbbell Upright Row | 3 | 8-12 | 0 |
| Single Arm Cable Lateral Raise | 3 | 10-15 | 60-90 |
| EZ Bar Curls | 3 | 8-12 | 0 |
| Lying Triceps Extensions | 3 | 12-15 | 60-90 |
[th]
Friday
[/th][th]
Upper Body B
[/th]| Exercise | Sets | Reps | Rest |
| Bodyweight Squats | 1 | 30 | 0 |
| Push Ups | 1 | 20 | 0 |
| Chin Ups | 1 | 10 | 0 |
| Jumping Lunges | 1 | 20 | 0 |
| Bear Crawl - Rest 60-90 seconds after each round. Repeat twice for a total of three rounds. | 2-3 | 25 yards | 60-90 |
[th]
Saturday
[/th][th]
Bodyweight Conditioning / Perform 2-3 Rounds
[/th]Note: Perform the bodyweight circuit going from one exercise to the next with as brief a rest as possible (5-10 seconds between the moves). Perform all reps for a given exercise before proceeding to the next one. Each week aim to reduce the number of breaks needed each week to perform all reps for each exercise, as well as trim the rest periods between circuits by a few seconds.
