6-Week Summer Shred Program

Pushup

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

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks425
Lunges410 each
Push-Ups41090 Seconds
DB Bench Press310
Pull-Up35
Plank320 Seconds90 Seconds
DB Shoulder Press310
DB Curl310
Shoulder Taps32090 Seconds
Goblet Squat310
Pogo Jumps320
Russian Twists320
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 2

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks425
Lunges410 each
Pushups41090 Seconds
DB RDL310
Chin Up35
Leg Raise31090 Seconds
DB Row310 Each
DB Lateral Raise310
Toe Touches31090 Seconds
Leg Extension310
Leg Curl310
Reverse Crunches310
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 3

Rest

Day 4

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks425
Lunges410 each
Pushups41090 Seconds
Reverse Lunge38 Each
Tricep Ext.312
Decline Crunch31090 Seconds
DB Incline Bench310
Inverted Row310
Side Plank315 Seconds90 Seconds
Lat Pulldown310
Squat Jump 310
Hanging Leg Raise310
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 5- Bodyweight Circuit

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks425
Lunges410 each
Pushups41090 Seconds
Squat510
Push-Up520
Pogo Jump51090 Seconds
Chin Up55
Med Ball Slam510
Hyper Extension51090 Seconds
Farmers Carry520 Yards
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Summer Workout: Weeks 3-4

Day 1

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks440
Lunges415 each
Pushups41590 Seconds
Bench Press46
Push-Up410
Box Jump41090 Seconds
RFE Squat46 Each
RFE Jump46 each
Decline Crunch41090 Seconds
Shoulder Press48
Pull-Up45
DB RDL48
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 2

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks440
Lunges415 each
Pushups41590 Seconds
Reverse Lunge46
DB Curl412
Pallof Press41090 Seconds
DB RDL46
Tricep Pushdown412
Russian Twist42090 Seconds
DB Row46
Chin-Up45
Farmers Carry420 Yards
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 3

Rest

Day 4

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks440
Lunges415 each
Pushups41590 Seconds
Barbell Squat45
Max Jump42
Plank420 Seconds90 Seconds
DB Press48
DB Lat Raise415
Side Plank420 Seconds90 Seconds
Leg Extension415
Leg Curl415
Cable Crunch415
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 5

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks425
Lunges410 each
Pushups41090 Seconds
Squat510
Push-Up520
Lunges51090 Seconds
Leg Raise510
Chin Up55
Med Ball Slam510
Hyper Extension51090 Seconds
Pogo Jumps520 seconds
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Summer Workout: Weeks 5-6

Day 1

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks450
Lunges420
Pushups42090 Seconds
Bench Press55
Chin Up55
Pogo Jump520
Face Pull52090 Seconds
DB RDL56
DB Shrug515
Push Ups510
Reverse Crunch51090 Seconds
Goblet Squat58
DB Shoulder Press58
MB Slam510
Tricep Extension515
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 2

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks450
Lunges420
Pushups42090 Seconds
RFE Squat55
Decline Push-up510
Squat Jump55
Pull-up5590 Seconds
DB Row55
Chin-Up56
Hyper Extension510
Weighted Crunch51090 Seconds
Face Pull515
Lat Pulldown515
Cable Curl515
Tricep Extension515
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 3

Rest

Day 4

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks450
Lunges420
Pushups42090 Seconds
BB Squat55
BW Squat510
Plank520 Seconds
Shoulder Taps52090 Seconds
BB RDL55
Max Jump53
DB Curl515
Reverse Crunch51090 Seconds
Leg Press512
Leg Curl512
Pogo Jump525
Russian Twist520
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

Day 5

ExerciseSetsRepsRest
Warm-up (4 rounds)
Jumping Jacks425
Lunges410 each
Pushups41090 Seconds
Squat510
Push-Up520
Lunges510
Leg Raise51090 Seconds
Chin Up55
Med Ball Slam510
Hyper Extension510
Pogo Jumps520 seconds90 Seconds
Do Each Colored Group Consecutively (3 Exercises) with 90 Seconds Rest Between Sets.

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