The ideal body is at the top of many summer priority lists. The “perfect” beach body can make or break someone’s summer. Spring is the perfect time to shed some of that warming winter weight and start working towards that chiseled beach bod.
To do that, you must first commit to the following:
- You don’t have to eat less; you just have to eat right.
- Enjoy your exercise; aim to combine strength with cardio.
- Eat three meals a day and snack in between.
- Water is your new best friend. Drink it!
- Avoid late-night binging.
- Take control of emotional eating.
- Get at least 7-8 hours sleep per night.
Get ready for summer with this 12-week plan!
This is a full-body workout routine that utilizes a combination of high intensity types of resistance training and cardio. The routine is to be divided into three parts over 12 weeks:
WEEK 1 – Full Body
Goal: Acclimation Phase
* Complete 3-5 sets of each circuit
Day 1 – On; Day 2 – Off; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – Off
| Day 1 | Day 3 | Day 5 | |||
| Exercise | Rep | Exercise | Rep | Exercise | Rep |
| Circuit 1 | Circuit 1 | Circuit 1 | |||
| Dumbbell Bench Press | 15 | Barbell Dead Lift | 15 | Dumbbell Lunge | 15 |
| Back Squat | 15 | Single Arm Row | 15 | Single Arm Row | 15 |
| Circuit 2 | Circuit 2 | Circuit 2 | |||
| Single Arm Back Row | 15 | Pushups | 15 | Cable Fly | 15 |
| Dumbbell Lunge (each leg) | 12 | Leg Press (each leg) | 15 | Hanging Leg Raise (each leg) | 15 |
| Circuit 3 | Circuit 3 | Circuit 3 | |||
| Pull up | 12 | Front Raise w/ Plate | 15 | Leg Press | 15 |
| Barbell Overhead Press | 12 | Dumbbell Incline Curls | 15 | Dumbbell Reverse Fly | 15 |
| Circuit 4 | Circuit 4 | Circuit 4 | |||
| Hanging Leg Raise | 15 | Barbell Roll Outs | 60 min | Vertical Crunch w/ Medicine Ball | 15 |
| Vertical Crunch w/ Medicine Ball | 15 | Barbell Skull Crushers | 15 | Barbell Roll Outs | 15 |
WEEK 2 – Push/Pull
Goal: Muscular Endurance
Day 1 – On; Day 2 – Off; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – On
| Day 1 | Day 3 | Day 5 | Day 7 | ||||||||
| Exercise | Sets | Rep | Exercise | Sets | Rep | Exercise | Sets | Rep | Exercise | Sets | Rep |
| Dumbbell Bench Press (Incline) | 5 | 10 | Single Arm Row | 5 | 10 | Front Raises w/ Plate | 5 | 10 | Dumbbell Lunge (each leg) | 5 | 8 |
| Front Raises w/ Plate | 5 | 10 | Incline Curl | 5 | 10 | Dumbbell Press | 5 | 10 | Leg Press | 5 | 10 |
| Barbell Overhead Press | 5 | 10 | Barbell Curl | 5 | 10 | Dumbbell Kickbacks | 5 | 10 | Barbell Back Squat | 5 | 10 |
| Barbell Skull Crushers | 5 | 10 | Pullup (20-30 sec. rest) | 6 | 4 | Pushup | |||||
WEEK 3 – Push/Pull
Goal:Strength/Hypertrophy
Day 1 – On; Day 2 – Off; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – Off; Day 7 – On
| Day 1 (90 sec. rest after each set) | Day 3 (90 sec. rest after each set) | Day 5 (90 sec. rest after each set) | Day 7 (90 sec. rest after each set) | ||||||||
| Exercise | Sets | Rep | Exercise | Sets | Rep | Exercise | Sets | Rep | Exercise | Sets | Rep |
| Barbell Dead lifts | 4 | 12, 10, 10, 8 | Leg Press | 5 | 15, 12, 12, 10, 10 | Dumbbell Bench Press | 4 | 12, 10, 10, 8 | Pullups | 4 | 8 |
| Pull-ups | 4 | 12, 10, 10, 8 | Back Squat | 5 | 15, 12, 12, 10, 10 | Pushups (weight on back if needed) | 3 | 12 | Single-Arm Row | 4 | 8 |
| Single Arm Row | 4 | 12, 10, 10, 8 | Dumbbell Lunge | 5 | 15, 12, 12, 10, 10 | Cable Flyes | 3 | 12, 10, 10 | Barbell Deadlifts | 4 | 8 |
| Barbell Curl | 3 | 12, 10, 8 | Barbell Overhead Shoulder Press | 4 | 12, 10, 10, 8 | Cable Curls | 3 | 12 | |||
| Incline Dumbbell Curls | 3 | 12, 10, 8 | Front Raises w/ Plate | 3 | 12, 10, 10 | Barbell Curls | 3 | 12 | |||
| Cable Curls | 3 | 12, 10, 8 | Dumbbell Kickbacks | 4 | 12, 10, 10, 8 | Dumbbell Incline Curls | 3 | 12 | |||
| Reverse Grip Pushdowns | 3 | 12, 10, 10 | |||||||||
WEEK 4 – Upper/Lower Split
Goal: Strength/Hypertrophy
* Complete 3-5 sets of each circuit
Day 1 – Off; Day 2 – On; Day 3 – On; Day 4 – Off; Day 5 – On; Day 6 – On; Day 7 – Off
| Day2 | Day 3 | Day 5 | Day 6 | ||||
| Exercise | Rep | Exercise | Rep | Exercise | Rep | Exercise | Rep |
| Circuit 1 | Circuit 1 | Circuit 1 | Circuit 1 | ||||
| Dumbbell Bench Press | 8 | Barbell Front Squat | 8 | Dumbbell Chest Press | 10 | Dumbbell Lunge (each) | 8 |
| Barbell Deadlift | 8 | Vertical Crunch w/ Medicine Ball | 8 | Single Arm Row | 10 | Hanging Leg Raise | 14 |
| Circuit 2 | Circuit 2 | Circuit 2 | Circuit 2 | ||||
| Barbell Shoulder Press | 8 | Barbell Deadlift | 8 | Barbell Overhead Press | 10 | Barbell Back Squat | 8 |
| Pullups | 8 | Barbell Roll Outs | 12 | Pullup | 10 | ||
| Circuit 3 | Circuit 3 | Circuit 3 | Circuit 3 | ||||
| Cable Fly | 8 | Dumbbell Lunge (each) | 8 | Cable Fly | 8 | Barbell Deadlift | 8 |
| Reverse Fly | 8 | Hanging Leg Raise | 12 | Reverse Fly | 8 | ||
| Circuit 4 | Circuit 4 | Circuit 4 | Circuit 4 | ||||
| Cable Curls | 10 | Leg Press | 12 | Reverse Grip Pushdowns (drop set) | 12 | Vertical Crunch w/ Medicine Ball | 12 |
| Dumbbell Kickbacks (each) | 10 | Barbell Back Squat | 10 | Barbell Skull Crushers | 10 | Barbell Roll Outs | 12 |
To be continued……
