Built for the Beach: Week 5 workouts - Muscle & Fitness

We’re moving past the baseline workouts (you can go back to those in another two to three weeks).

Now you’re heading into full-body circuits that’ll get your blood pumping. You’ll perform 10 reps of each exercise for a total of 5 rounds. This will prep you for the bump in volume in week six.

Built for the Beach Week 5: The training split

Day 1: Total-body circuit
Day 2: Off
Day 3: Total-body circuit
Day 4: Off
Day 5: Total-body circuit
Day 6: Off
Day 7: Total-body circuit

Built for the Beach: Week 5

Day 1: Total-body circuit (Do 5 rounds)

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 7

Deadlift

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 2 of 7

Bench Press

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 3 of 7

Pullup

Equipment

Pullup Bar

Sets

Reps

Rest

As little as possible

Exercise 4 of 7

Push Press

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 5 of 7

Barbell Curl

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 6 of 7

TNT Cable Pressdown

Equipment

Adjustable Cable Machine, Straight Cable Bar

Sets

Reps

Rest

As little as possible

Exercise 7 of 7

Hanging Leg Raise

Equipment

Pullup Bar

Sets

Reps

Rest

As little as possible

Built for the Beach: Week 5

Day 3: Full-body circuit (Do 5 rounds)

Exercise

Equipment

Sets

Reps

Rest

Exercise 8 of 7

Back Squat

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 9 of 7

Incline Dumbbell Press

Equipment

Dumbbells

Sets

Reps

Rest

As little as possible

Exercise 10 of 7

Pullup

Equipment

Pullup Bar

Sets

Reps

Rest

As little as possible

Exercise 11 of 7

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

Reps

Rest

As little as possible

Exercise 12 of 7

Dumbbell Curl

Equipment

Dumbbells

Sets

Reps

Rest

As little as possible

Exercise 13 of 7

TNT Cable Pressdown

Equipment

Adjustable Cable Machine, Straight Cable Bar

Sets

Reps

Rest

As little as possible

Exercise 14 of 7

Plank

Equipment

No Equipment

Sets

Reps

Rest

As little as possible

Built for the Beach: Week 5

Day 5: Full-body circuit (Do 5 rounds)

Exercise

Equipment

Sets

Reps

Rest

Exercise 15 of 7

Deadlift

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 16 of 7

Bench Press

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 17 of 7

Pullup

Equipment

Pullup Bar

Sets

Reps

Rest

As little as possible

Exercise 18 of 7

Dumbbell High Pull

Equipment

Dumbbells

Sets

Reps

Rest

As little as possible

Exercise 19 of 7

Barbell Curl

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 20 of 7

Dip

Equipment

Dip Station

Sets

Reps

Rest

As little as possible

Exercise 21 of 7

Hanging Leg Raise

Equipment

Pullup Bar

Sets

Reps

Rest

As little as possible

Built for the Beach: Week 5

Day 7: Full-body circuit (Do 5 rounds)

Exercise

Equipment

Sets

Reps

Rest

Exercise 22 of 7

Squat

Equipment

Squat Rack

Sets

Reps

Rest

As little as possible

Exercise 23 of 7

Bench Press

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 24 of 7

Pullup

Equipment

Pullup Bar

Sets

Reps

Rest

As little as possible

Exercise 25 of 7

Push Press

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 26 of 7

Barbell Curl

Equipment

Barbell

Sets

Reps

Rest

As little as possible

Exercise 27 of 7

TNT Cable Pressdown

Equipment

Adjustable Cable Machine, Straight Cable Bar

Sets

Reps

Rest

As little as possible

Exercise 28 of 7

Hanging Leg Raise

Equipment

Pullup Bar

Sets

Reps

Rest

As little as possible

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Built for the Beach Week 5: The training split

Routine

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