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The 6-Week Built for the Beach Program

Suns out, guns out: Your 5-day per week routine to getting ripped quick.

Summertime is just around the corner, and that only means one thing--less clothes. If you’re the type of guy that likes hitting the weights for size in the winter and slimming down for summer, it’s time to switch that program up. We’ve asked personal trainer, registered dietician, founder of TRyM Fitness and training correspondent to HUMANFITPROJECT, Tim McComsey, RD, NASM-CPT for a highly-effective, high-intensity training program to get you shredded for the shirtless season.

Program Overview >>

The following workouts will be programmed as a 6-week cycle. 

Week 1, 2, 3 and 4 will be prepared as split routines (two body parts per day) segmented into 3-4 supersets (two exercises performed one after the other) per session. Split routines are a classic 'bodybuilding' approach to build muscle and burning fat. The supersets, which are a major component to this program, will force you to work more aggressively, revving your metabolism and resulting in more fat loss. At the end of each workout will be an abdominal/core circuit. Rep ranges will vary between 6-15 repetitions to maximize hypertrophy (muscle growth). Rest periods will also be kept to a minimal, 30-60 secounds, max.

Week five will be programmed as single-body part workouts (per day) with higher total set volumes to slightly modify your training and hyper-focus on one specific body part. There will be no supersets in these workouts. Rep ranges will vary between 6-12 reps. Rest periods will be extended slightly to 60 seconds.

Week six will act as a 'fat flush' stage. It will consist of four, total body circuits and two interval workouts to melt off any remaining fat. This week is extreme high-intensity training. Rest will only be taken when needed.

Diet Program Add-On >>

To ensure the success of your training, McComsey has also prepared a comprehensive diet program. 

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