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Built for the Beach Version 2.0: Your 5-day summer body abs plan

Increase your muscle definition and expose your six-pack in under a month.

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Built for the Beach Version 2.0: Your 5-day summer body abs plan

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.

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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.

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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.

Routine

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Day 1

Legs (+ Abs)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Squat

Equipment
Squat Rack
Sets
--
Reps
10, 8, 6, 8, 10, 25
Rest
30 sec.
Exercise 2 of 6

Bulgarian Split Squat

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
30 sec.
Exercise 3 of 6

Dumbbell Romanian Deadlift

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
30 sec.
Exercise 4 of 6

Walking Lunge

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
30 sec.
Exercise 5 of 6

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
300
Rest
--
Complete leg day with abs workout option one.

Day 2

Shoulders and Arms (+ Abs)

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 6

Dumbbell High Pull

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
30 sec.
Exercise 7 of 6

Shoulder Press

Equipment
No Equipment
Sets
5
Reps
8-10
Rest
30 sec.
Exercise 8 of 6

Pinch Press

Equipment
Sets
5
Reps
12-15
Rest
30 sec.
Exercise 9 of 6

Rear-Delt Flye

Equipment
Sets
5
Reps
12-15
Rest
30 sec.
Exercise 10 of 6

Close-Grip Curl

Equipment
Straight Bar Handle
Sets
5
Reps
10-12
Rest
30 sec.
Exercise 11 of 6

Dumbbell Kickback

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
30 sec.
Exercise 12 of 6

Tate Press

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
30 sec.
Exercise 13 of 6

Behind-The-Back Cable Curl

Equipment
Cable Machine
Sets
5
Reps
10-12
Rest
30 sec.
Exercise 14 of 6

Triceps Pushdown

Equipment
Elastic Band
Sets
5
Reps
10-12
Rest
30 sec.
Exercise 15 of 6

Single-arm Barbell Shoulder and Biceps Complex

Equipment
Barbell
Sets
3
Reps
To failure
Rest
30 sec.
Complete shoulder and arm day with ab workout option two. 

Day 4

Chest and Back + Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 6

Dumbbell Bench Press

Equipment
Dumbbells
Sets
5
Reps
8, 8, 6, 6, 8
Rest
30 sec.
Exercise 17 of 6

Deadlift

Equipment
Barbell
Sets
5
Reps
8, 8, 6, 6, 8
Rest
30 sec.
Exercise 18 of 6

Dumbbell Floor Press

Equipment
Dumbbells
Sets
5
Reps
8-10

Rest
30 sec.
Exercise 19 of 6

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
5
Reps
10-12
Rest
30 sec.
Exercise 20 of 6

Dumbbell Flye

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
30 sec.
Exercise 21 of 6

Renegade Row

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
30 sec.
Exercise 22 of 6

Pushup

Equipment
Sets
5
Reps
--
Rest
30 sec.
How to
Exercise 23 of 6

Pullup

Equipment
Pullup Bar
Sets
5
Reps
--
Rest
30 sec.
Complete chest and back day with abs workout option one.

Day 6

Total-body workout: Option 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 24 of 6

Goblet Squat

Equipment
Kettlebells
Sets
6
Reps
10
Rest
60 sec.
Exercise 25 of 6

Dumbbell Bench Press

Equipment
Dumbbells
Sets
6
Reps
10
Rest
60 sec.
Exercise 26 of 6

Bentover Dumbbell Row

Equipment
Dumbbells
Sets
6
Reps
10
Rest
60 sec.
Exercise 27 of 6

Dumbbell High Pull

Equipment
Dumbbells
Sets
6
Reps
10
Rest
60 sec.
Exercise 28 of 6

Behind-The-Back Cable Curl

Equipment
Cable Machine
Sets
6
Reps
10
Rest
60 sec.
Exercise 29 of 6

Triceps Pushdown

Equipment
Elastic Band
Sets
6
Reps
10
Rest
60 sec.
Exercise 30 of 6

Hanging Leg Raise

Equipment
Pullup Bar
Sets
6
Reps
10
Rest
60 sec.

Day 6

Total-body workout: Option 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 6

Dumbbell Thruster

Equipment
Dumbbells
Sets
6
Reps
10
Rest
60 sec.
Exercise 32 of 6

Renegade Row

Equipment
Dumbbells
Sets
6
Reps
10
Rest
60 sec.
Exercise 33 of 6

Pushup

Equipment
Sets
6
Reps
10
Rest
60 sec.
How to
Exercise 34 of 6

Pullup

Equipment
Pullup Bar
Sets
6
Reps
10
Rest
60 sec.
Exercise 35 of 6

Dumbbell Curl

Equipment
Dumbbells
Sets
6
Reps
10
Rest
60 sec.
Exercise 36 of 6

Dumbbell Kickback

Equipment
Dumbbells
Sets
6
Reps
10
Rest
60 sec.
Exercise 37 of 6

Plank

Equipment
No Equipment
Sets
6
Reps
--
Rest
60 sec.

Extra Workouts

Abs: Option 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 38 of 6

Hanging Leg Raise

Equipment
Pullup Bar
Sets
5
Reps
To failure
Rest
30 sec.
Exercise 39 of 6

Barbell Rollout

Equipment
Barbell
Sets
5
Reps
To failure
Rest
30 sec.
Exercise 40 of 6

Half-Kneeling Cable Chop

Equipment
Cable Machine
Sets
5
Reps
To failure (each side)
Rest
50 sec.
Exercise 41 of 6

Plank

Equipment
No Equipment
Sets
5
Reps
To failure
Rest
30 sec.

Extra workouts

Abs workout: Option 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 42 of 6

Swiss Ball Plank Circle

Equipment
Swiss Ball
Sets
5
Reps
To failure
Rest
30 sec.
Exercise 43 of 6

Barbell Rollout

Equipment
Barbell
Sets
5
Reps
To failure
Rest
30 sec.
Exercise 44 of 6

Medicine Ball V-Up

Equipment
No Equipment
Sets
5
Reps
To failure
Rest
30 sec.
Exercise 45 of 6

Plank

Equipment
No Equipment
Sets
5
Reps
To failure
Rest
30 sec.
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