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The 6-Week Built for the Beach Program

Sun's out, guns out: Your 5-day-a-week routine to getting ripped quick.

Whether it's early spring or the dead of winter, summer is never far from the fit guy's mind, and for good reason—summer means beach season, and beach season means one thing: less clothes.

If you like hitting the weights to build size in the winter and slimming down for summer, it’s time to switch that program up. We’ve asked Tim McComsey, RD, NASM-CPT, founder of TRyM Fitness and training correspondent for HUMANFITPROJECT, to explain his a highly-effective, high-intensity training program to get you shredded for a season of public shirtlessness.

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

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Weeks 1, 2, 3 and 4 are 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 minimum—30-60 seconds at most.

Built for the Beach: Week 1

Built for the Beach: Week 2

Built for the Beach: Week 3

Built for the Beach: Week 4

Week 5 are 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.

Built for the Beach: Week 5

Week 6 acts 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.

Built for the Beach: Week 6


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

Built for the Beach: the 6-Week Diet Plan


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