Beach Body Workout Plan

4 Weeks / 5 Days per Week / Intermediate

8 ratings
Beach Body Workout Plan

Beach Body Workout Plan

4 Weeks / 5 Days per Week / Intermediate

8 ratings

Beach Body Workout Plan

4 Weeks / 5 Days per Week / Intermediate

8 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Beach Body Chest & Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
Chest / Intermediate
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Pick a weight that is very difficult to get up 10 times for 2 sets. Be aware that the sets and reps increase in weeks #2-4. Even though the reps and sets increase it is important not to short yourself by picking a lightweight in weeks 1 and 2. Ideally you never want to go down in weight. but in this case it is advisable to go down in weight if you are struggling in the later weeks to get the weight up for the prescribed reps and sets. Push yourself and you will be able to power through your workout.

Do not ignore the supersets and take rests when you should be performing a superset. Supersets are key to increasing your metabolic rate and thus burning more fat and packing on muscle mass.

Be sure to eat a proper diet with plenty of protein and only eat carbs directly before, during, and after a workout. Add into your diet the recommended supplements at the top of the page for quicker and more profound results.

Beginners: Ignore supersets
Advanced: Add supersets and add +1 to all sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following! How to Get a Beach BodyMany out there are unhappy with their bodies but don't know th... more

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following!

How to Get a Beach Body

Many out there are unhappy with their bodies but don't know the first step to putting on the lean muscle they desire. The first thing you want to do is put down that dumbbell!

Yes, you heard me correctly. Biceps curls are not the ultimate muscle building exercise. In fact, curls build relatively much less muscle than many other exercises out there. Start doing exercises that work the large muscle groups of the body to build a total body physique.

This Beach Body Workout Plan incorporates lots of compound exercises and supersets into every session.

What does this workout include?

Compound exercises are those that stimulate many muscle groups simultaneously while supersets refer to doing another exercise right after finishing one without rest in between.

To get that muscled look, you need a great lower and upper body workout that can include both. The chest and triceps beach body workout is an essential part of beach body fitness for men.

Why? Because to get that muscular look, you need to build up those parts of the body that help you appear bigger than what you are. Building up the chest makes your waist look smaller and building the triceps makes your arms look bigger.

This program can and will do that for you. Start following the Beach Body Workout today!

Get the Most Out of Your Workout

As mentioned before, bicep curls won't get you very big but tricep exercises like the EZ-bar extensions and the walking push-ups will make your arms look huge, very quickly. This is because the triceps are actually about twice the size of the biceps!

It would be foolish not to target those muscles that will give the greatest bang for your workout. Bench presses and incline bench presses will also pump up your chest quicker than any other exercise and give you that strong, muscle-built look.

Add Some Weight

While doing your beach body workout, make sure you are using a challenging weight. This means you should only be able to crank out about 10 repetitions of the weight before you can't get another one up. This plan starts out with about 2 sets per muscle group.

As you get stronger and build more muscle, the plan adapts and increases reps and sets in weeks #2-4 of the Beach Body Workout Plan.

Every beach body workout plan can be customized to your own body's needs as it adapts to the program! Beginners can ignore the supersets and/or decrease sets, while advanced users can increase supersets and add sets to their workouts.

Keep It Up

Remember, consistency is the key to getting concrete results. A proper diet full of nutrition and adequate sleep is necessary for the body to recuperate and rebuild bigger and stronger every time.

Incorporate the recommended supplements at the top of the page to see quicker, more dramatic results. Remember your body gets stronger when it recovers from a workout, so a diet full in key nutrients is must for a successful beach body transformation.

Be a Knock Out!

This beach body total body workout will put you in the best shape of your life! Start now and watch the fat melt away to reveal that chiseled physique you've always wanted!

Beach Body Cardio & Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Calves / Beginner
1 sets, 10560.00 mi , 00:01:00
1 00:01:00 --:--
Calves / Intermediate
1 sets, 10560.00 mi , 00:01:00
1 00:01:00 --:--
Calves / Expert
1 sets, 00:01:00, 01:00 rest
1 00:01:00 01:00
--
--
1 sets, 10560.00 mi ,
1 10560 mi --:--:-- --:--
--
--
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The "2" in the "miles" box represents 2 sets, not 2 miles. Complete one superset of the jump rope, alternating leg jump rope, and the double under jump rope and then repeat until you have completed 2 sets.

This workout incorporates a lot of supersets and challenges your cardio. The two Beach Body Cardio & Abs Workouts will strip your body of all fat and show off the underlying muscle that you are building through the rest of the Beach Body Workouts.

Be sure to eat a proper diet with plenty of protein and only eat carbs directly before, during, and after a workout. Add into your diet the recommended supplements at the top of the page for quicker and more profound results.

Beginners: Ignore supersets
Advanced: Add supersets and add +1 to all sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following! How to Get a Beach BodyMany out there are unhappy with their bodies but don't know th... more

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following!

How to Get a Beach Body

Many out there are unhappy with their bodies but don't know the first step to putting on the lean muscle they desire. The first thing you want to do is put down that dumbbell!

Yes, you heard me correctly. Biceps curls are not the ultimate muscle building exercise. In fact, curls build relatively much less muscle than many other exercises out there. Start doing exercises that work the large muscle groups of the body to build a total body physique.

This Beach Body Workout Plan incorporates lots of compound exercises and supersets into every session.

What does this workout include?

Compound exercises are those that stimulate many muscle groups simultaneously while supersets refer to doing another exercise right after finishing one without rest in between.

To get that muscled look, you need a great lower and upper body workout that can include both. The chest and triceps beach body workout is an essential part of beach body fitness for men.

Why? Because to get that muscular look, you need to build up those parts of the body that help you appear bigger than what you are. Building up the chest makes your waist look smaller and building the triceps makes your arms look bigger.

This program can and will do that for you. Start following the Beach Body Workout today!

Get the Most Out of Your Workout

As mentioned before, bicep curls won't get you very big but tricep exercises like the EZ-bar extensions and the walking push-ups will make your arms look huge, very quickly. This is because the triceps are actually about twice the size of the biceps!

It would be foolish not to target those muscles that will give the greatest bang for your workout. Bench presses and incline bench presses will also pump up your chest quicker than any other exercise and give you that strong, muscle-built look.

Add Some Weight

While doing your beach body workout, make sure you are using a challenging weight. This means you should only be able to crank out about 10 repetitions of the weight before you can't get another one up. This plan starts out with about 2 sets per muscle group.

As you get stronger and build more muscle, the plan adapts and increases reps and sets in weeks #2-4 of the Beach Body Workout Plan.

Every beach body workout plan can be customized to your own body's needs as it adapts to the program! Beginners can ignore the supersets and/or decrease sets, while advanced users can increase supersets and add sets to their workouts.

Keep It Up

Remember, consistency is the key to getting concrete results. A proper diet full of nutrition and adequate sleep is necessary for the body to recuperate and rebuild bigger and stronger every time.

Incorporate the recommended supplements at the top of the page to see quicker, more dramatic results. Remember your body gets stronger when it recovers from a workout, so a diet full in key nutrients is must for a successful beach body transformation.

Be a Knock Out!

This beach body total body workout will put you in the best shape of your life! Start now and watch the fat melt away to reveal that chiseled physique you've always wanted!

Beach Body Back & Biceps Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 10 01:00
Middle Back / Intermediate
2 sets, 10 reps
2 10 -- --:--
Traps / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 21 reps
2 21 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Pick a weight that is very difficult to get up 10 times for 2 sets. Be aware that the sets and reps increase in weeks #2-4. Even though the reps and sets increase it is important not to short yourself by picking a lightweight in weeks 1 and 2. Ideally you never want to go down in weight. but in this case it is advisable to go down in weight if you are struggling in the later weeks to get the weight up for the prescribed reps and sets. Push yourself and you will be able to power through your workout.

Do not ignore the supersets and take rests when you should be performing a superset. Supersets are key to increasing your metabolic rate and thus burning more fat and packing on muscle mass.

Be sure to eat a proper diet with plenty of protein and only eat carbs directly before, during, and after a workout. Add into your diet the recommended supplements at the top of the page for quicker and more profound results.

Beginners: Ignore supersets
Advanced: Add supersets and add +1 to all sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following! How to Get a Beach BodyMany out there are unhappy with their bodies but don't know th... more

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following!

How to Get a Beach Body

Many out there are unhappy with their bodies but don't know the first step to putting on the lean muscle they desire. The first thing you want to do is put down that dumbbell!

Yes, you heard me correctly. Biceps curls are not the ultimate muscle building exercise. In fact, curls build relatively much less muscle than many other exercises out there. Start doing exercises that work the large muscle groups of the body to build a total body physique.

This Beach Body Workout Plan incorporates lots of compound exercises and supersets into every session.

What does this workout include?

Compound exercises are those that stimulate many muscle groups simultaneously while supersets refer to doing another exercise right after finishing one without rest in between.

To get that muscled look, you need a great lower and upper body workout that can include both. The chest and triceps beach body workout is an essential part of beach body fitness for men.

Why? Because to get that muscular look, you need to build up those parts of the body that help you appear bigger than what you are. Building up the chest makes your waist look smaller and building the triceps makes your arms look bigger.

This program can and will do that for you. Start following the Beach Body Workout today!

Get the Most Out of Your Workout

As mentioned before, bicep curls won't get you very big but tricep exercises like the EZ-bar extensions and the walking push-ups will make your arms look huge, very quickly. This is because the triceps are actually about twice the size of the biceps!

It would be foolish not to target those muscles that will give the greatest bang for your workout. Bench presses and incline bench presses will also pump up your chest quicker than any other exercise and give you that strong, muscle-built look.

Add Some Weight

While doing your beach body workout, make sure you are using a challenging weight. This means you should only be able to crank out about 10 repetitions of the weight before you can't get another one up. This plan starts out with about 2 sets per muscle group.

As you get stronger and build more muscle, the plan adapts and increases reps and sets in weeks #2-4 of the Beach Body Workout Plan.

Every beach body workout plan can be customized to your own body's needs as it adapts to the program! Beginners can ignore the supersets and/or decrease sets, while advanced users can increase supersets and add sets to their workouts.

Keep It Up

Remember, consistency is the key to getting concrete results. A proper diet full of nutrition and adequate sleep is necessary for the body to recuperate and rebuild bigger and stronger every time.

Incorporate the recommended supplements at the top of the page to see quicker, more dramatic results. Remember your body gets stronger when it recovers from a workout, so a diet full in key nutrients is must for a successful beach body transformation.

Be a Knock Out!

This beach body total body workout will put you in the best shape of your life! Start now and watch the fat melt away to reveal that chiseled physique you've always wanted!

Beach Body Cardio & Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Calves / Intermediate
--
Calves / Intermediate
--
Calves / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

The "2" in the "miles" box represents 2 sets, not 2 miles. Complete one superset of the jump rope, alternating leg jump rope, and the double under jump rope and then repeat until you have completed 2 sets.

This workout incorporates a lot of supersets and challenges your cardio. The two Beach Body Cardio & Abs Workouts will strip your body of all the fat and show off the underlying muscle that you are building through the rest of the Beach Body Workouts.

Be sure to eat a proper diet with plenty of protein and only eat carbs directly before, during, and after a workout. Add into your diet the recommended supplements at the top of the page for quicker and more profound results.

Beginners: Ignore supersets
Advanced: Add supersets and add +1 to all sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following! How to Get a Beach BodyMany out there are unhappy with their bodies but don't know th... more

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following!

How to Get a Beach Body

Many out there are unhappy with their bodies but don't know the first step to putting on the lean muscle they desire. The first thing you want to do is put down that dumbbell!

Yes, you heard me correctly. Biceps curls are not the ultimate muscle building exercise. In fact, curls build relatively much less muscle than many other exercises out there. Start doing exercises that work the large muscle groups of the body to build a total body physique.

This Beach Body Workout Plan incorporates lots of compound exercises and supersets into every session.

What does this workout include?

Compound exercises are those that stimulate many muscle groups simultaneously while supersets refer to doing another exercise right after finishing one without rest in between.

To get that muscled look, you need a great lower and upper body workout that can include both. The chest and triceps beach body workout is an essential part of beach body fitness for men.

Why? Because to get that muscular look, you need to build up those parts of the body that help you appear bigger than what you are. Building up the chest makes your waist look smaller and building the triceps makes your arms look bigger.

This program can and will do that for you. Start following the Beach Body Workout today!

Get the Most Out of Your Workout

As mentioned before, bicep curls won't get you very big but tricep exercises like the EZ-bar extensions and the walking push-ups will make your arms look huge, very quickly. This is because the triceps are actually about twice the size of the biceps!

It would be foolish not to target those muscles that will give the greatest bang for your workout. Bench presses and incline bench presses will also pump up your chest quicker than any other exercise and give you that strong, muscle-built look.

Add Some Weight

While doing your beach body workout, make sure you are using a challenging weight. This means you should only be able to crank out about 10 repetitions of the weight before you can't get another one up. This plan starts out with about 2 sets per muscle group.

As you get stronger and build more muscle, the plan adapts and increases reps and sets in weeks #2-4 of the Beach Body Workout Plan.

Every beach body workout plan can be customized to your own body's needs as it adapts to the program! Beginners can ignore the supersets and/or decrease sets, while advanced users can increase supersets and add sets to their workouts.

Keep It Up

Remember, consistency is the key to getting concrete results. A proper diet full of nutrition and adequate sleep is necessary for the body to recuperate and rebuild bigger and stronger every time.

Incorporate the recommended supplements at the top of the page to see quicker, more dramatic results. Remember your body gets stronger when it recovers from a workout, so a diet full in key nutrients is must for a successful beach body transformation.

Be a Knock Out!

This beach body total body workout will put you in the best shape of your life! Start now and watch the fat melt away to reveal that chiseled physique you've always wanted!

Beach Body Legs & Shoulders Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Quads / Intermediate
--
Hamstrings / Intermediate
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

Pick a weight that is very difficult to get up 10 times for 2 sets. Be aware that the sets and reps increase in weeks #2-4. Even though the reps and sets increase it is important not to short yourself by picking a lightweight in weeks 1 and 2. Ideally you never want to go down in weight. but in this case it is advisable to go down in weight if you are struggling in the later weeks to get the weight up for the prescribed reps and sets. Push yourself and you will be able to power through your workout.

Do not ignore the supersets and take rests when you should be performing a superset. Supersets are key to increasing your metabolic rate, which in turn burns more of your body's fat and helps to pack on muscle mass.

Be sure to eat a proper diet with plenty of protein and only eat carbs directly before, during, and after a workout. Add into your diet the recommended supplements at the top of the page for quicker and more profound results.

Beginners: Ignore supersets
Advanced: Add supersets and add +1 to all sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following! How to Get a Beach BodyMany out there are unhappy with their bodies but don't know th... more

Are you sick and tired of doing hundreds upon hundreds of bicep curls and not getting the Beach Body that you've always dreamed of? Well, put down that dumbbell now and take a few minutes to read the following!

How to Get a Beach Body

Many out there are unhappy with their bodies but don't know the first step to putting on the lean muscle they desire. The first thing you want to do is put down that dumbbell!

Yes, you heard me correctly. Biceps curls are not the ultimate muscle building exercise. In fact, curls build relatively much less muscle than many other exercises out there. Start doing exercises that work the large muscle groups of the body to build a total body physique.

This Beach Body Workout Plan incorporates lots of compound exercises and supersets into every session.

What does this workout include?

Compound exercises are those that stimulate many muscle groups simultaneously while supersets refer to doing another exercise right after finishing one without rest in between.

To get that muscled look, you need a great lower and upper body workout that can include both. The chest and triceps beach body workout is an essential part of beach body fitness for men.

Why? Because to get that muscular look, you need to build up those parts of the body that help you appear bigger than what you are. Building up the chest makes your waist look smaller and building the triceps makes your arms look bigger.

This program can and will do that for you. Start following the Beach Body Workout today!

Get the Most Out of Your Workout

As mentioned before, bicep curls won't get you very big but tricep exercises like the EZ-bar extensions and the walking push-ups will make your arms look huge, very quickly. This is because the triceps are actually about twice the size of the biceps!

It would be foolish not to target those muscles that will give the greatest bang for your workout. Bench presses and incline bench presses will also pump up your chest quicker than any other exercise and give you that strong, muscle-built look.

Add Some Weight

While doing your beach body workout, make sure you are using a challenging weight. This means you should only be able to crank out about 10 repetitions of the weight before you can't get another one up. This plan starts out with about 2 sets per muscle group.

As you get stronger and build more muscle, the plan adapts and increases reps and sets in weeks #2-4 of the Beach Body Workout Plan.

Every beach body workout plan can be customized to your own body's needs as it adapts to the program! Beginners can ignore the supersets and/or decrease sets, while advanced users can increase supersets and add sets to their workouts.

Keep It Up

Remember, consistency is the key to getting concrete results. A proper diet full of nutrition and adequate sleep is necessary for the body to recuperate and rebuild bigger and stronger every time.

Incorporate the recommended supplements at the top of the page to see quicker, more dramatic results. Remember your body gets stronger when it recovers from a workout, so a diet full in key nutrients is must for a successful beach body transformation.

Be a Knock Out!

This beach body total body workout will put you in the best shape of your life! Start now and watch the fat melt away to reveal that chiseled physique you've always wanted!

1,066 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
  • Squat Rack
  • Chin-Up Bar
Show All

No Reviews yet.

Beach Body Workout Plan

1,066 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
  • Squat Rack
  • Chin-Up Bar
Show All