The Beach Body Workout and Diet Plan to Get Ripped for Summer

Subj: Build a beach body in 8 Weeks. This beach body workout was carefully designed to stimulate your muscles enough to grow and recover within 72 hours.

The split is strategically designed so you can workout 6 days a week without being too fatigued or worn down.

This workout requires using the right amount of weight for each exercises which I explain below in the “Beach Body Training Principles” section.

We will also discuss a beachbody diet that helps lose weight fast.

Beach Body Workout Plan

This beach body workout is a 6-day split. No time to dilly dally.

Train 6 days a week on this program and rest up on Sunday. The workouts are broken down below. First the exercises:

Day 1: Legs and Abs

1. Squat
2. Leg Extension
3. Calve press/raises
4. Leg Lifts

Day 2: Chest and Triceps

1. Bench Press
2. Dips
3. Incline dumbell flyes
4. Overhead Dumbell Tricep Extension
5. Tricep Cable Pressdown

Day 3: Back, Biceps and Shoulders

1. Deadlift
2. Bent Over Barbell Rows
3. Standing Military Press
4. Lateral Raises
5. Standing Dumbbell Curls

Day 4: Legs and Abs

1. Squat
2. Lunges
3. Leg Extension
4. Leg lifts

Day 5: Chest and Triceps 

1. Incline Bench Press
2. Close Grip Bench Press
3. Dips
4. French Press
5. Flat Bench Flyes

Day 6: Back, Biceps and Shoulders

1. Pull ups (or Pull Downs)
2. Bent Over Row
3. Seated Dumbbell Shoulder Press
4. Preacher Curls

Day 7: Rest

Take the day off and relax to let your body recover.

Beach Body Workout Training Principles

Rest Less than 1 minute Between Sets

Keep your heart rate up and core body temperature high to burn calories. Keep the tempo up – it is critical if you want to see results. Keep rest between sets under a minute for losing weight. This keeps your body temperature up and get s good sweat going. And when you are sweating you are burning fat.

4 Sets Per Exercises

Use the same weight for each working set. Start with 1 or 2 warm up sets.

6-12 Reps per Set

With the exception of calves and abdominals which you should train in the 10-20+ rep range.

Stimulate Don’t Annihilate

You don’t need to train to failure. Train using 70-80% of you one-rep maximum weight. Just make sure you’re breaking a good sweat each workout. If your set is 6 rep, use a weight you couldn’t rep more than 8 times. This puts tension on the muscle but won’t kill your recovery.

Add Weigh Each Workout

You must add weight each workout. Even if it’s 5 pounds, be sure to lift more than the previous workout. This is the principle of linear progression and it’s a staple for making muscle gains.

Beach Body Diet Plan

Follow these guidelines and the fat will melt off your frame while your muscles grow!

Get Enough Protein

Protein build muscle and you should get one gram of protein per bodyweight. Most protein should come from natural whole foods. Animal sources like fish, beef, chicken, and eggs are perfect protein sources.

Chia Seeds, beans and low-fat greek yogurt and cottage cheese are other solid sources of protein.

Don’t shy away from healthy fats. You need healthy fat to regulate your hormone production.
exercise or nutrition credentials.

Eat Quality Carbs in Moderate Amounts

Eat quality carbs only while on this diet. Stick to quinoa and rice (white or brown) in moderate portions. Eat just enough carbs to have energy for workouts. This is the best tip for weight loss. Reduce carbohydrates, especially processed and refined carbs, and you will loss weight.

Try Intermittent Fasting to Turbo Charge Fat Lose

Intermittent fasting is eating only with a ‘feeding window’, usually 6-8 hours, each day. I practice intermittent fasting and eat between 12PM-8PM to burn through body fat during hours I am fasting.

Avoid Processed and Refined Foods

No simple sugar, cakes, pies, frozen pizza, frozen ‘health meals’, etc. Only eat freshly prepared foods.

Practice healthy eating habits to get in shape. You can even take it a step further and meal prep. Cook a bunch of healthy food and place it in portion control containers. When it’s time to eat just grab a pre made meal from the refrigerator and enjoy.

When your fat loss begins to slow down, then it’s time to count calories and begin measuring your food.

Try the Beach Body workout plan and diet for 8 weeks and watch your physique transform.

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