Jump to the routine

The 6-week Spring Break Body Plan

If the beach beckons, you'd better be in shape.

Jump to the Routine
  • 45

  • 6

  • Yes

Triceps Dip
lovro77 / Getty
Triceps Dip
lovro77 / Getty

No one’s seen you without a shirt on—in public, anyway— for the past several months, and that’s probably just as well. Between holiday partying and the cold winter, you haven’t had much incentive to keep your belly in check. Until now.

Warm weather’s around the corner, and you might even have a vacation to some tropical destination planned. In short, you’re ready to start training again, so when that shirt does come off it’s not so big that people mistake it for a bed sheet.

So: How do you lose weight and improve your physique by Spring Break? It’s simple: You’ll want to shave off body fat, while improving your muscular definition. And the good news? You won’t need to chain yourself to the treadmill to pull it off. That’s why we created the six-week Spring Break Body Plan.

How the Spring Break Body Plan works

The biggest mistake most make when trying to lose fat fast is performing high-rep workouts and overdoing cardio. The best way to increase your metabolism is to increase your muscle mass, so you burn more calories both during exercise and at rest—and that means heavier weights and lower reps. It also means hard exercises. Moves like the Zercher squat, farmer’s walk, and deadlift promote the release of testosterone and growth hormone, which tell your muscle cells to grow and your fat cells to shrink.

We’ve included cardio intervals at the end of two of the workout days. They take only four to eight minutes to do, but they’re still optional. We’re so confident that the weight training prescribed here—combined with a high-protein, lower-carb diet—will carve you up, we’ll leave the cardio to your discretion. Whether you do it or not, rest assured that you’ll be home, showered, and watching TV while the other guys are still slogging away on the treadmill.

Directions

Perform each workout once per week. You can do I and II on back-to-back days, rest a day, and then do III and IV. Superset exercises marked A and B. So, you’ll do a set of A, then B, rest as prescribed, and repeat. The remaining exercises are done normally. Take three seconds to lower the weight on each rep of each exercise. In the first week, use light weights—about 60% of what you can handle. Increase your loads gradually each week until, in Week 6, you’re sure you’re going heavier than you could have in Week 1. At this point, add one set to each exercise (the number of reps is up to you, where applicable).

Do no training the next week. Your body will compensate for the intensity by growing bigger and stronger.

Routine

Want a copy on the go?
Print

The Spring Break Body Plan

Day 1 workout: Back, chest, shoulders, arms, cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Weighted Pullup

Equipment
Pullup Bar
Sets
4
Reps
4-6 (AMRAP on last set)
Rest
120 sec.
Exercise 2 of 6

Bench Press

Equipment
Barbell
Sets
3
Reps
8
Rest
120 sec.
Exercise 3 of 6

Pullover/Triceps Extension

Equipment
Barbell
Sets
3
Reps
8
Rest
0 sec.
Exercise 4 of 6

Incline Dumbbell Bench Press

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

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
6-10 (each side)
Rest
30-60 sec.
Exercise 6 of 6

Push Press

Equipment
Barbell
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 7 of 6

Face Pull

Equipment
Cable Machine
Sets
3
Reps
12-16
Rest
30 sec.
Exercise 8 of 6

Sprint

Equipment
No Equipment
Sets
5
Reps
30 sec.
Rest
60 sec.
Set treadmill on high incline

The Spring Break Body Plan

Day 2 workout: Back, core, shoulders, arms, legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 6

Zercher Squat

Equipment
Barbell
Sets
4
Reps
6, 6, 8–10, 12–15
Rest
0 sec.
Exercise 10 of 6

Plank

Equipment
No Equipment
Sets
4
Reps
30-60 sec hold
Rest
120 sec.
Exercise 11 of 6

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
0 sec.
Exercise 12 of 6

Plate Pressout

Equipment
Weight Plates
Sets
3
Reps
45-60 sec.
Rest
90 sec.
Exercise 13 of 6

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
6-8 (each side)
Rest
30 sec.
Exercise 14 of 6

Hammer Curl

Equipment
Dumbbells
Sets
2
Reps
8-10
Rest
0 sec.
Exercise 15 of 6

Pushup

Equipment
Sets
2
Reps
8-20
Rest
30 sec.
How to

The Spring Break Body Plan

Day 3 workout: Back, chest, shoulders, arms, core

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 6

Bench Press

Equipment
Barbell
Sets
4
Reps
4-6
Rest
120 sec.
Exercise 17 of 6

Alternating Dumbbell Bench Press

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
0 sec.
Exercise 18 of 6

Inverted Row

Equipment
Power Rack
Sets
3
Reps
8-10
Rest
60-90 sec.
Exercise 19 of 6

Neutral-Grip Overhead Press

Equipment
Barbell
Sets
3
Reps
6-10
Rest
0 sec.
Exercise 20 of 6

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
6-10
Rest
30-60 sec.
Exercise 21 of 6

Bentover cable lateral raise

Equipment
Adjustable Cable Machine
Sets
3
Reps
12-20 (each side)
Rest
0 sec.
Exercise 22 of 6

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
As far as possible
Rest
30-60 sec.
Exercise 23 of 6

Burpee

Equipment
No Equipment
Sets
8
Reps
20 sec
Rest
10 sec

The Spring Break Body Plan

Workout 4: Back, legs, arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 24 of 6

Deadlift

Equipment
Barbell
Sets
4
Reps
4-6 (6-8 last set)
Rest
0 sec.
Exercise 25 of 6

Deadbug

Equipment
No Equipment
Sets
3
Reps
6-8 breath cycles
Rest
120 sec.
Exercise 26 of 6

Goblet Squat

Equipment
Kettlebells
Sets
3
Reps
8-10
Rest
0 sec.
Exercise 27 of 6

Jump Squat

Equipment
No Equipment
Sets
3
Reps
8-10
Rest
60-90 sec.
Exercise 28 of 6

Barbell Hip Thrust

Equipment
Barbell
Sets
4
Reps
10-15 (16-25 last set)
Rest
30-60 sec.
Exercise 29 of 6

Biceps Curl

Equipment
Elastic Band
Sets
3
Reps
8-15
Rest
0 sec.
Exercise 30 of 6

Dip

Equipment
Dip Station
Sets
3
Reps
8-15
Rest
0-30 sec.
See all of our tutorials