The Ultimate Summer Workout Plan For Men. Beach Body in Three Weeks

By Top.me
Top.me

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Suddenly the sun is shining bright and the summer is here! You have every reason to celebrate, except that you are now embarrassed to take off your shirt at the beach?

Pump Up Those Muscles!

Abs

Well, despair not, our summer beach bodyworkout plan for men will make you bounce back to your heroic look on the beach. This workout plan, spread over three weeks, will require some heavy efforts. But after having been through, you will be more confident to flaunt your six pack on the beach, or at least wear that beer belly with pride.

Here is the ultimate beach body workout plan – get beach ready in just three weeks!

  Week l Week ll Week lll
Day 1 Freestyle Freestyle Freestyle
Day 2 Workout Workout Workout
Day 3 H.I.I.T. Cardio H.I.I.T. Cardio H.I.I.T. Cardio
Day 4 Rest Workout Workout
Day 5 Workout H.I.I.T. Cardio H.I.I.T. Cardio
Day 6 H.I.I.T. Cardio Workout Workout
Day 7 Rest Rest Rest

Freestyle Cardio

A man running in the park

The freestyle cardio is incorporated as a warm-up session every week. Go to the park for a run, or have fun on the bike. These exercises should not be too strenuous and you should not expend a lot of energy on them. View them as recovery.

Cardio Routines

The primary objective of this High Intensity Interval Cardio routine is to burn your winter fat.

H.I.I.T. Cardio

First 2 minutes

  • Slow running

Tabata running for 8 minutes

  • Sprint at 90% of your capacity for 40 seconds
  • Recover walking or slowly running for 20 seconds
  • Repeat for 8 cycles

Repeat 

  • Repeat the above cycle three times.

Warm-down for 2 minutes

  • Walk briskly for 2 minutes

Workout Plans

The workout sessions in the weekly plan focuses on all areas of the body.

Week One

Day Two

Perform 3 circuits.

Day 2 Exercises Reps
Circuit 1 Pushup 20
Standing Dumbbell Curl 12
Barbell Power Clean  10

  • Circuit sets: 3
  • Rest: 1 minute
  • Start circuit 2

Day 2
Exercises Reps
Circuit 2
Pushup 10
Incline Dumbbell Press 10
Twisting Decline Situp 10/side

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Superset

Day 2 Exercises Reps
Circuit 3
Standing Barbell Curl 10
Stability Ball Dumbbell Fly 10

  • Circuit sets: 3
  • Rest

 Day 5

Superset

Day 5
Exercises Reps
Circuit 1  Pull up 10
 Box Jump 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 5
Exercises Reps
Circuit 2
 Superman ( Lower back) 20
 Triceps Pushdown 10
 Seated Cable Row 10
Upright Row 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 5
Exercises Reps
Circuit 3
Weighted Bench Dip 12
Plank 1 min
Narrow Grip Lat Pulldown 10

  • Circuit sets: 3
  • Rest

 Week Two

Perform 3 circuits.

Day 2 Exercises Reps
Circuit 1  Leg Extension 10
 Dumbbell Hang Clean 10
 Medicine Ball Russian Twist 20/leg

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 2

Day 2 Exercises Reps
Circuit 2
Jack Knife Sit up 15-20
Dumbbell Front Squat 10
  • Circuit sets: 3
  • Rest: 1 minute
  • Start circuit 2

Day 2 Exercises Reps
Circuit 3
Standing Calf Raise 25
Cable Wood Chopper 10
Lying Leg Curl 12

  • Circuit sets: 3
  • Rest

 Day 4

Perform 3 circuits.

Superset 1

Day 4
Exercises Reps
Circuit 1
 Barbell Curl 10
Jump Rope 50 skips

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Superset 2

Day 4
Exercises Reps
Circuit 2
Dumbbell Overhead Extension 10
Bench Lateral Hops 8

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 4
Exercises Reps
Circuit 3
Cable Curl 10
Narrow Pushup 15
Jumping Split Squat 10

  • Circuit sets: 3
  • Rest

Day 6

Superset

Day 6
Exercises Reps
Circuit 1  Pull up 10
 Box Jump 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 6
Exercises Reps
Circuit 2
 Superman ( Lower back) 20
 Triceps Pushdown 10
 Seated Cable Row 10
Upright Row 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 6
Exercises Reps
Circuit 3
Weighted Bench Dip 12
Plank 1 min
Narrow Grip Lat Pulldown 10

  • Circuit sets: 3
  • Rest

 Week Three

Perform 3 circuits.

Superset

Day 2
Exercises Reps
Circuit 1  Pull up 10
 Box Jump 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 2
Exercises Reps
Circuit 2
 Superman ( Lower back) 20
 Triceps Pushdown 10
 Seated Cable Row 10
Upright Row 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 2
Exercises Reps
Circuit 3
Weighted Bench Dip 12
Plank 1 min
Narrow Grip Lat Pulldown 10

  • Circuit sets: 3
  • Rest

Day 4

Perform 3 circuits.

Day 4
Exercises Reps
Circuit 1  Leg Extension 10
 Dumbbell Hang Clean 10
 Medicine Ball Russian Twist 20/leg

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 4
Exercises Reps
Circuit 2
Jack Knife Sit up 15-20
Dumbbell Front Squat 10

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 4
Exercises Reps
Circuit 3
Standing Calf Raise 25
Cable Wood Chopper 10
Lying Leg Curl 12

  • Circuit sets: 3
  • Rest

Day 6

Perform 3 circuits.

Superset 1

Day 6
Exercises Reps
Circuit 1
 Barbell Curl 10
Jump Rope 50 skips

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Superset 2

Day 6
Exercises Reps
Circuit 2
Dumbbell Overhead Extension 10
Bench Lateral Hops 8

  • Circuit sets: 3
  • Rest: 1minute
  • Start circuit 3

Day 6
Exercises Reps
Circuit 3
Cable Curl 10
Narrow Pushup 15
Jumping Split Squat 10

  • Circuit sets: 3
  • Rest

Diet Plans

There is no perfect workout plan without a carefully planned diet. Follow the weekly diet plan to complement your workout sessions.

Baked salmon

Weekly Plan

Use this plan for three weeks of an ultimate summer workout plan! This plan will give you a daily calorie in the range 1900 to 2100 including just the right quantities of essential nutrients.

Sunday

You get a bonus day to eat what you have been craving for all week! Men who are fans of huge burger deals are recommended to restrict it to every alternate Sunday. Apart from the junk food, you may increase the limits of the meat weight included in the daily plan. Sundays are supposed to be fun even during your summer workout plan.

Monday Breakfast Lunch Dinner
 
  • Egg whites: 3
  • Fruit: 1 piece
  • Muffin, preferably whole wheat:1
  • Lean ham: 2oz
  • Sautéed mushrooms: 1 cup
  • Cheese (Reduced Fat): 1oz
  • Grilled Chicken: 3 oz
  • Whole wheat tortilla: 1
  • Sliced tomatoes: 2
  • Cheese: 1 oz
  • Carrots (shredded): 1 cup
  • Lean ground beef: 3 oz
  • Diced tomatoes: 1 cup
  • Onion: ½
  • Garlic: 1
  • Paprika and chili powder to taste
  • Olive oil: 1 teaspoon
  • Red pepper: 1
  • Black beans: ½
Nutritional Value ➢ Fat: 12g
➢ Protein: 46g
➢ Carbs: 48g
➢ Calories: 480
➢  Fat: 15g
➢  Protein: 36g
➢  Carbs: 49g
➢  Calories: 478
➢ Fat: 13g
➢ Protein: 34g
➢ Carbs: 49g
➢ Calories: 453

 Tuesday Breakfast Lunch Dinner
 
  • Fat free milk: 1 cup
  • whole, rolled oats: 1/2 cup
  • Almonds: 1 oz
  • Protein powder: 1 scoop
  • Cinnamon Tea
  • Turkey breast: 3 0z
  • Grilled chicken sandwich
  • Grain bread: 1 slice
  • Mustard
  • Low fat cheese: 2 oz
  • Tomato and lettuce
  • Grilled salmon: 30z
  • Sweet Potato (Small): 1
  • Mixed Vegetables: 1 cup
 Nutritional Value ➢ Fat: 15g
➢ Carbs: 43g
➢ Protein:37g
➢ Calories: 480
➢ Fat: 14g
➢ Carbs: 39g
➢ Protein: 34g
➢ Calories: 436
➢ Fat: 14g
➢ Carbs: 46g
➢ Protein: 30g
➢ Calories: 440

 Wednesday Breakfast Lunch Dinner
 
  • Egg white: 1
  • Whole eggs: 2
  • Whole grain muffin: 1
  • Natural peanut butter: 1 tbsp
  • Pesto: 1tbsp
  • Tea
  • Ham: 3 oz
  • Whole grain bread: 2 slices
  • Reduced fat cheese: 1 oz
  • Sliced tomato
  • Mustard
  • Grilled Chicken: 3 oz
  • Shrimp: 3 oz
  • Olive oil: 1 tsp
  • Cooked wild rice: ½ cup
 Nutritional Value ➢ Fat: 17g
➢ Carbs: 45g
➢ Protein: 46g
➢ Calories: 428
➢ Fat: 14g
➢ Carbs: 50g
➢ Protein: 37g
➢ Calories: 457
➢ Fat: 9g
➢ Carbs: 47g
➢ Protein: 49g
➢ Calories: 465

 Thursday Breakfast Lunch Dinner
 
  • Whole wheat tortilla: 1
  • Egg: 1
  • Egg White: 1
  • Fresh peppers: 1 cup
  • Reduced fat cheese: 1 oz
  • Sautéed mushrooms: 1 cup
  • Green tea
  • Grilled chicken: 4 oz
  • Whole wheat tortilla: 1
  • Light Caesar dressing: 1 tbsp
  • Parmesan cheese
  • Fresh spinach: 1 cup
  • Ham: 3 slices
  • Turkey: 3 slices
  • Spinach: 2 cups
  • Black beans: 1/2 cup
  • Chopped carrots: 1 cup
  • Olive oil and vinegar: 1 tbsp
 Nutritional Value ➢ Fat: 13g
➢ Carbs: 45g
➢ Protein: 30g
➢ Calories: 431
➢ Fat: 11g
➢ Carbs: 36g
➢ Protein: 37g
➢ Calories: 400
➢ Fat: 11g
➢ Carbs: 42g
➢ Protein: 38g
➢ Calories: 454

 Friday Breakfast Lunch Dinner
 
  • Egg whites: 3
  • Fruit: 1 piece
  • Muffin, preferably whole wheat:1
  • Lean ham: 2oz
  • Sautéed mushrooms: 1 cup
  • Cheese (Reduced Fat): 1oz
  • Grilled Chicken: 4 oz
  • Whole wheat tortilla: 1
  • Parmesan cheese
  • Fresh spinach: 1 cup
  • Light Caesar dressing: 1 tbsp
  • Rotisserie chicken: 4 oz
  • Roasted potatoes: 4
  • Mixed vegetables: 1 cup
  • Skim milk: 1 cup
 Nutritional Value ➢ Fat: 12g
➢ Carbs: 46g
➢ Protein: 48g
➢ Calories: 480
➢ Fat: 11g
➢ Carbs: 36g
➢ Protein: 37g
➢ Calories: 400
➢ Fat: 20g
➢ Carbs: 52g
➢ Protein: 34g
➢ Calories: 450

 Saturday Breakfast Lunch Dinner
 
  • whole grain toast: 1 slice
  • Egg whites: 6
  • Chopped onion: 1/2
  • Mushrooms: 1 cup
  • Frozen or fresh spinach: 1 cup
  • Nonfat milk: 1 cup
  • 1 apple
  • Low fat cheese: 1 oz
  • Tea
  • Turkey breast: 3 oz
  • Whole grain pita: 1
  • Shredded carrots: 1/2cup
  • Fresh spinach: 1 cup
  • Low fat cheese: 1 oz
  • Mustard: 1 tbsp
  • Grilled tuna: 3 oz
  • Mixed veggies: 1 cup
  • Sweet potato: 1 small
Nutritional Value ➢ Fat: 7g
➢ Carbs: 41g
➢ Protein: 48g
➢ Calories
440
➢ Fat: 12g
➢ Carbs: 41g
➢ Protein: 39g
➢ Calories: 407
➢ Fat: 6g
➢ Carbs: 30g
➢ Protein: 46g
➢ Calories: 440

Snack Options

Healthy Snack Ideas

Sunday Snack 1
Snack 2
Breakfast Snacks
  • Fruit: 1 Piece
  • Peanut butter: 1 tbsp
  • Non-fat yogurt: ½ cup
  • Almonds: 1 oz
  • Cinnamon
 Nutritional Value ➢ Fat: 8g
➢ Carbs: 15g
➢ Protein: 8g
➢ Calories: 220
➢ Fat: 18g
➢ Carbs: 12g
➢ Protein: 10g
➢ Calories: 250
Lunch Snacks
  • Hardboiled eggs: 2
  • Orange: 1
  • Broccoli and cauliflower: 1 cup
  • Hummus: ½ cup
 Nutritional Value ➢ Fat:8g
➢ Carbs: 15g
➢ Protein: 14g
➢ Calories: 198 
 ➢ Fat:12g
➢ Carbs: 20g
➢ Protein: 10g
➢ Calories: 230
Dinner Snacks
  • Protein powder: 1 scoop
  • Fruit: 1 piece
  • Peanut butter: 2 tbsp
  • Apple: 1
 Nutritional Value  ➢ Fat: 1g
➢ Carbs: 15g
➢ Protein: 20g
➢ Calories: 175
 ➢ Fat: 16g
➢ Carbs: 21g
➢ Protein: 14g
➢ Calories: 248

If you follow this simple yet somewhat demanding summer work out plan, there is no way you will have to stay back at home this summer. Regain the confidence, forget the embarrassment and get ready to flaunt those abs and a perfect torso, on the beach this summer.