Summer is right around the corner, so we hope you’ve been doing a summer workout.
Even if you’ve been putting it off, it’s not too late to get that masculine beach body. We’ve put together the perfect summer workout for you.
Our 6-Week Program will get rid of that “dad-bod” so you can feel confident at pool parties, BBQs, and the club.
Our workout program consists of full-body workouts that are challenging and fun at the same time. The combination of weight training with a mix of cardio will have you feeling great and help you burn fat while building muscle.
Remember to eat healthy as well to really see the best results. Muscles are built in the kitchen and the gym.

Summer Workout: Weeks 1-2
Day 1
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 25 | ||
Lunges | 4 | 10 each | ||
Push-Ups | 4 | 10 | 90 Seconds | |
DB Bench Press | 3 | 10 | ||
Pull-Up | 3 | 5 | ||
Plank | 3 | 20 Seconds | 90 Seconds | |
DB Shoulder Press | 3 | 10 | ||
DB Curl | 3 | 10 | ||
Shoulder Taps | 3 | 20 | 90 Seconds | |
Goblet Squat | 3 | 10 | ||
Pogo Jumps | 3 | 20 | ||
Russian Twists | 3 | 20 |
Day 2
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 25 | ||
Lunges | 4 | 10 each | ||
Pushups | 4 | 10 | 90 Seconds | |
DB RDL | 3 | 10 | ||
Chin Up | 3 | 5 | ||
Leg Raise | 3 | 10 | 90 Seconds | |
DB Row | 3 | 10 Each | ||
DB Lateral Raise | 3 | 10 | ||
Toe Touches | 3 | 10 | 90 Seconds | |
Leg Extension | 3 | 10 | ||
Leg Curl | 3 | 10 | ||
Reverse Crunches | 3 | 10 |
Day 3
Rest
Day 4
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 25 | ||
Lunges | 4 | 10 each | ||
Pushups | 4 | 10 | 90 Seconds | |
Reverse Lunge | 3 | 8 Each | ||
Tricep Ext. | 3 | 12 | ||
Decline Crunch | 3 | 10 | 90 Seconds | |
DB Incline Bench | 3 | 10 | ||
Inverted Row | 3 | 10 | ||
Side Plank | 3 | 15 Seconds | 90 Seconds | |
Lat Pulldown | 3 | 10 | ||
Squat Jump | 3 | 10 | ||
Hanging Leg Raise | 3 | 10 |
Day 5- Bodyweight Circuit
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 25 | ||
Lunges | 4 | 10 each | ||
Pushups | 4 | 10 | 90 Seconds | |
Squat | 5 | 10 | ||
Push-Up | 5 | 20 | ||
Pogo Jump | 5 | 10 | 90 Seconds | |
Chin Up | 5 | 5 | ||
Med Ball Slam | 5 | 10 | ||
Hyper Extension | 5 | 10 | 90 Seconds | |
Farmers Carry | 5 | 20 Yards |

Summer Workout: Weeks 3-4
Day 1
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 40 | ||
Lunges | 4 | 15 each | ||
Pushups | 4 | 15 | 90 Seconds | |
Bench Press | 4 | 6 | ||
Push-Up | 4 | 10 | ||
Box Jump | 4 | 10 | 90 Seconds | |
RFE Squat | 4 | 6 Each | ||
RFE Jump | 4 | 6 each | ||
Decline Crunch | 4 | 10 | 90 Seconds | |
Shoulder Press | 4 | 8 | ||
Pull-Up | 4 | 5 | ||
DB RDL | 4 | 8 |
Day 2
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 40 | ||
Lunges | 4 | 15 each | ||
Pushups | 4 | 15 | 90 Seconds | |
Reverse Lunge | 4 | 6 | ||
DB Curl | 4 | 12 | ||
Pallof Press | 4 | 10 | 90 Seconds | |
DB RDL | 4 | 6 | ||
Tricep Pushdown | 4 | 12 | ||
Russian Twist | 4 | 20 | 90 Seconds | |
DB Row | 4 | 6 | ||
Chin-Up | 4 | 5 | ||
Farmers Carry | 4 | 20 Yards |
Day 3
Rest
Day 4
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 40 | ||
Lunges | 4 | 15 each | ||
Pushups | 4 | 15 | 90 Seconds | |
Barbell Squat | 4 | 5 | ||
Max Jump | 4 | 2 | ||
Plank | 4 | 20 Seconds | 90 Seconds | |
DB Press | 4 | 8 | ||
DB Lat Raise | 4 | 15 | ||
Side Plank | 4 | 20 Seconds | 90 Seconds | |
Leg Extension | 4 | 15 | ||
Leg Curl | 4 | 15 | ||
Cable Crunch | 4 | 15 |
Day 5
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 25 | ||
Lunges | 4 | 10 each | ||
Pushups | 4 | 10 | 90 Seconds | |
Squat | 5 | 10 | ||
Push-Up | 5 | 20 | ||
Lunges | 5 | 10 | 90 Seconds | |
Leg Raise | 5 | 10 | ||
Chin Up | 5 | 5 | ||
Med Ball Slam | 5 | 10 | ||
Hyper Extension | 5 | 10 | 90 Seconds | |
Pogo Jumps | 5 | 20 seconds |

Summer Workout: Weeks 5-6
Day 1
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 50 | ||
Lunges | 4 | 20 | ||
Pushups | 4 | 20 | 90 Seconds | |
Bench Press | 5 | 5 | ||
Chin Up | 5 | 5 | ||
Pogo Jump | 5 | 20 | ||
Face Pull | 5 | 20 | 90 Seconds | |
DB RDL | 5 | 6 | ||
DB Shrug | 5 | 15 | ||
Push Ups | 5 | 10 | ||
Reverse Crunch | 5 | 10 | 90 Seconds | |
Goblet Squat | 5 | 8 | ||
DB Shoulder Press | 5 | 8 | ||
MB Slam | 5 | 10 | ||
Tricep Extension | 5 | 15 |
Day 2
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 50 | ||
Lunges | 4 | 20 | ||
Pushups | 4 | 20 | 90 Seconds | |
RFE Squat | 5 | 5 | ||
Decline Push-up | 5 | 10 | ||
Squat Jump | 5 | 5 | ||
Pull-up | 5 | 5 | 90 Seconds | |
DB Row | 5 | 5 | ||
Chin-Up | 5 | 6 | ||
Hyper Extension | 5 | 10 | ||
Weighted Crunch | 5 | 10 | 90 Seconds | |
Face Pull | 5 | 15 | ||
Lat Pulldown | 5 | 15 | ||
Cable Curl | 5 | 15 | ||
Tricep Extension | 5 | 15 |
Day 3
Rest
Day 4
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 50 | ||
Lunges | 4 | 20 | ||
Pushups | 4 | 20 | 90 Seconds | |
BB Squat | 5 | 5 | ||
BW Squat | 5 | 10 | ||
Plank | 5 | 20 Seconds | ||
Shoulder Taps | 5 | 20 | 90 Seconds | |
BB RDL | 5 | 5 | ||
Max Jump | 5 | 3 | ||
DB Curl | 5 | 15 | ||
Reverse Crunch | 5 | 10 | 90 Seconds | |
Leg Press | 5 | 12 | ||
Leg Curl | 5 | 12 | ||
Pogo Jump | 5 | 25 | ||
Russian Twist | 5 | 20 |
Day 5
Exercise | Sets | Reps | Rest | |
---|---|---|---|---|
Warm-up (4 rounds) | ||||
Jumping Jacks | 4 | 25 | ||
Lunges | 4 | 10 each | ||
Pushups | 4 | 10 | 90 Seconds | |
Squat | 5 | 10 | ||
Push-Up | 5 | 20 | ||
Lunges | 5 | 10 | ||
Leg Raise | 5 | 10 | 90 Seconds | |
Chin Up | 5 | 5 | ||
Med Ball Slam | 5 | 10 | ||
Hyper Extension | 5 | 10 | ||
Pogo Jumps | 5 | 20 seconds | 90 Seconds |