Back in 2013 we dropped a highly successful program called Built for the Beach. This was the first version of the program. After immense amounts of solid feedback from you, we've decided to reboot the program into Built for the Beach 2.0 to include some new training techniques and motivational video demos.

You're going to start the program with the most hated (or loved) body part: legs. Why? Because leg day is tough, it's going to take a lot out of you—so let's get that out of the way early. We'll also make sure to put some serious focus on the abs. We've created TWO options of abs workouts that you'll add to three of the five workouts. We're also going to pair chest and back—two more big body parts—to crank up the demands. It will also leave you with one hell of a pump. You'll finish the week off with one of two options for something called the "Full-Body Flush." It's exactly what it sounds like. You'll be drenched when you're done. And exhausted.

If you bring the intensity to this plan, it will work for you. It's been tested over and over. But as we mention in every workout program post, your diet will need to be dialed in.

You'll be in the best shape of your life this summer—just watch.

How it works

This program is designed as three main split routines: legs and abs, shoulders and arms, and chest and back on day's 1, 2, and 4. Each of those split routine days are coupled with with either ab workout option 1 or ab workout option 2 as a "finisher" for the day. Day 3 is a complete rest/OFF day for recovery. The five day of the plan is for a mix of steady-state cardio (30-minutes) and interval cardio (10-15 minutes). The sixth day of the plan is a full body circuit with two options to chose from. And day 7 is another rest/recovery day.

Increase weights used when you feel neccessary. Complete this program for 4-8 weeks, cycle off with our Transition workout program, then back onto Built for the Beach 2.0.

How you should eat on this plan

It's quite simple—to build muscle and burn fat—you need to be eating the right stuff. First, here is our list of foods to remove from your kitchen. If you're really serious about getting a sick-looking body this summer, you'd better take the diet part seriously. In fact, go here if you want the most boring, but super-effective BUILT for the BEACH daily meal plan. Don't say we didn't warn you—it's boring—but it freaking works.