[WOTM, 04/2013] The Accelerated Shape-Up For Summer Beach Body Plan

Part 2. The 6-Day Summer Shape-Up Workout Split

The 6-Day Summer Shape-Up Workout Split is a hybrid routine designed to maximize fat burn and muscle growth, carve out a flat, tight midsection, and flood the body with hormones (hGH and testosterone) that blaze a trail to guide all three.

The most impressive beach bodies all have lean muscle definition. To maximize fat burn and gain muscle simultaenously, we’ve blended 4 elements — HIIT cardio, traditional distance cardio, upper/lower body weight training, and an intense abs routine — split across 3 different workouts.

It’s an agonizing 6 day/week protocol, but remember: the more you bust your ass, the better you’ll look come summer. Here’s the schedule, with details of each workout below. If you unexpectedly need to skip a day, resume where you left off:

• Workout A: Upper Body, HIIT Cardio (15 m)
• Workout B: Lower Body, HIIT Cardio (10 m), Distance Cardio (10 m)
• Workout C: Abs, Distance Cardio (45 m)
• OFF
• Workout A: Repeat
• Workout B: Repeat
• Workout C: Repeat
• OFF

Workout A

*Click exercise names for video demos and info.

For all “as fast as possible (AFAP)” sets time yourself and complete the given number of reps as quickly as possible. Break up the total reps into as many sets as you need, resting at will until you hit your total.

Stop at the time limit regardless of how many reps you’ve banged out. During each subsequent workout aim to complete your total at a faster pace, or if you’re unable to hit the total initially, aim to increase the # you complete within the time limit allotted.

Upper Body

1. Deadlifts — 3 sets, 10 reps
2. Dumbbell/Barbell Bench Press — 3 sets, 12 reps
3. Standing Military Press — 3 sets, 10 reps
4. Dumbbell Renegade Rows — 2 sets, 10 reps per arm
5. One Arm Dumbbell Snatch — 3 sets, 10 reps per arm
6. Chest Dips/Bench Dips — 3 sets, 15 reps. If you can’t do regular dips, do bench dips instead.
7. Pull Ups — complete 50 total reps as fast as possible (AFAP). Break up the 50 in as many sets as you need to, resting at will, until you’re able to reach 50. Stop if you hit the 5 minute time limit. Each subsequent workout aim to complete 50 in a faster time, or if you’re unable to hit 50 initially, aim to increase the # you do within the 5 minute time limit.
8. Push Ups — 100 reps AFAP, 5 minute time limit.
9. Horizontal Cable Row — 2 sets, 12 reps
10. Bicep Curl 21s — 2 sets, 21 reps. Complete 7 reps halfway up, 7 reps from the top down halfway, and then 7 full bicep curls.

HIIT Cardio - 15 Minutes

Really intense HIIT cardio (high intensity interval training) allows the body to access the deep, stubborn fat stores that are difficult to burn off. This is full-blown fat incineration that zaps fat at an unparalleled level.

For this version of HIIT cardio, use a 2:1 rest-to-work ratio on a treadmill.

1. Warm-up: walk 2 minutes on a treadmill (~3 MPH)
2. Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis, but typically it’ll range from 9-13 MPH. Choose a level that’s intense and makes you run HARD, but at the same time make sure it’s safe. Gradually work your way up over time.
3. 90 second walking rest interval (~3MPH)
4. Interval 2: 45 second all-out sprint
5. 90 second walking rest interval (~3MPH)
6. Repeat 3 more intervals (5 total)
7. Cool-down: walk 2 minutes (~2.5 MPH)

Workout B

 Lower Body

1. Barbell Squats — 4 sets, 12 reps
2. Front Squats — 3 sets, 15 reps
3. Romanian Deadlifts — 3 sets, 12 reps
4. Mountain Climbers — 150 reps AFAP, 3 minute time limit.
5. Weighted Dumbbell Lunges — 2 sets, 12 reps per leg
6. Goblet Squats — 2 sets, 20 reps
7. Wall Sits — 3 minutes total hold time. Perform as if it were an AFAP set.

HIIT Cardio - 10 Minutes

1. Warm-up: walk 1 minute (~3 MPH)
2. Interval 1: 45 second all-out sprint.
4. 90 second walking rest interval (~3MPH)
5. Repeat 3 more intervals (4 total)
6. Cool-down: walk 2 minutes (~2.5 MPH)

Distance Cardio - 10 Minutes

Pick your favorite cardio method and perform at moderate intensity for 10 minutes. Running outside, swimming, biking, or using the treadmill/elliptical/stair climber/arc trainer/stationary bike, etc. are just a few viable options.

Workout C

 Abs and Core

1. The Lower Abs Trifecta (LAT) — 2 rounds (15 pulse ups, 12 reverse crunches, 60 second ab V hold per round). Full guide here.
2. Cable Woodchoppers — 3 sets, 12 reps per side
3. Bicycle Crunches — 3 sets, 45 seconds
4. Swiss Ball Crunches — 2 sets, 20 reps center/10 reps left/10 reps right.
5. Decline Swiss Ball Plank Rolls — 2 sets, 45 seconds or failure
6. Side Plank Leg Raises — 2 sets, 12 reps per side
7. Planks — 3 minutes total hold time. Perform as if it were an AFAP set.

Distance Cardio - 45 Minutes

Pick your favorite cardio method — or multiple methods to form a circuit — and perform at moderate intensity for 45 minutes. Running outside, swimming, biking, or using the treadmill/elliptical/stair climber/arc trainer/stationary bike, etc. are just a few viable options.

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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