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BEACH BODY

THIS PROGRAM IS IDEAL FOR MEN WHO WANT TO EARN AN AESTHETIC, SHREDDED, LEAN BREACH-BODY.

BODY TYPE :           M E S O M O R P H
LOCATION :                  G Y M
LEVEL 2 :               I N T E R M E D I A T E

L E V E L   2

W E E K . O N E

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2

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7

Week 1
Week 1 Day 1
Week 1 Day 1.png

B A C K  &  B I C E P S

15-20 reps  alternating arms  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  alternating side  ( Ankle Weights )

 Repeat all X 3 Tri-Sets

15-20 reps  alternating arms  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  alternating side  ( Ankle Weights )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

25-30 reps  ( Bodyweight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

Workout report.png
Week 1 Day 2

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 2.png

L O W E R - B O D Y

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

20-25 reps  ( Bodyweight )

20-25 reps  ( Bodyweight )

 Repeat exercise X 4-5 Sets

15-20 reps  ( Light - Medium Weight )

Reps to failure  ( Bodyweight )

 Repeat both X 3-4 SuperSets

Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 3
Week 1 Day 3.png

C H E S T  &  T R I C E P S

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  each side  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

60-120 seconds  ( Light Weight )

 Repeat all X 3 Tri-Sets

20-25 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 4
Week 1 Day 4.png
rest & recover 3.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 5
Week 1 Day 5.png

D E L T S  &  B A C K

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  alternating side  ( Ankle Weights )

 Repeat all X 3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  alternating side  ( Ankle Weights )

 Repeat all X 3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . O N E

1

2

3

4

5

6

7

Week 1 Day 6
Week 1 Day 6.png

C H E S T  &  A R M S

15-20 reps  alternating arms  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  each side  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  alternating arms  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

60-120 seconds  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

Workout report.png
Week 1 Day 7

W E E K . O N E

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2

3

4

5

6

7

Week 1 Day 7.png
rest & recover 3.png
Week 2

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 1
Week 2 Day 1.png

B A C K  &  B I C E P S

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

20-25 reps  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

20-25 reps  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

25-30 reps  ( Bodyweight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 2
Week 2 Day 2.png

L O W E R - B O D Y

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

        Repeat exercise X 5 Sets

15-20 reps  ( Light - Medium Weight )

Reps to failure  ( Bodyweight )

 Repeat both X 3-4 SuperSets

Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 3
Week 2 Day 3.png

C H E S T  &  T R I C E P S

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

20-25 reps  each side  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

60-120 seconds  ( Light Weight )

 Repeat all X 3 Tri-Sets

20-25 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 4
Week 2 Day 4.png
rest & recover 3.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 5
Week 2 Day 5.png

D E L T S  &  B A C K

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

20-25 reps  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( light - Medium Weight )

15-20 reps  ( Medium Weight )

20-25 reps  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 6
Week 2 Day 6.png

C H E S T  &  A R M S

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

20-25 reps  each side  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

60-120 seconds  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . T W O

1

2

3

4

5

6

7

Week 2 Day 7
Week 2 Day 7.png
rest & recover 3.png
Week 3

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 1
Week 3 Day 1.png

B A C K  &  B I C E P S

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  alternating side  ( Ankle Weights )

 Repeat all X 3 Tri-Sets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  alternating side  ( Ankle Weights )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 2
Week 3 Day 2.png

L O W E R - B O D Y

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

20 reps  ( Light - Medium Weight )

20 reps  ( Light - Medium Weight )

    Repeat exercise X 5 Sets

15-20 reps  ( Light - Medium Weight )

Reps to failure  ( Bodyweight )

 Repeat both X 3-4 SuperSets

Workout report.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 3
Week 3 Day 3.png

C H E S T  &  T R I C E P S

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

20-25 reps  each side  ( Light Weight )

 Repeat all X 3 Rounds

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

60-120 seconds  ( Light Weight )

 Repeat all X 3 Rounds

​​​20-25 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Rounds

Workout report.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 4
Week 3 Day 4.png
rest & recover 3.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 5
Week 3 Day 5.png

D E L T S  &  B A C K

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  alternating side  ( Ankle Weights )

 Repeat all X 3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

20-25 reps  alternating side  ( Ankle Weights )

 Repeat all X 3 Tri-Sets

15-20 reps  each arm  ( Light - Medium Weight )

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Medium Weight )

 Repeat all X 3 Tri-Sets

Workout report.png
Week 3 Day 6

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 6.png

C H E S T  &  A R M S

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

20-25 reps  each side  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  each arm  ( Medium Weight )

15-20 reps  each arm  ( Light - Medium Weight )

60-120 seconds  ( Bodyweight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . T H R E E

1

2

3

4

5

6

7

Week 3 Day 7
Week 3 Day 7.png
rest & recover 3.png
Week 4

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 1
Week 4 Day 1.png

B A C K  &  B I C E P S

15-20 reps  ( Medium Weight )

​​15-20 reps  ( Medium Weight )

20-25 reps  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

20-25 reps  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

25-30 reps  ( Bodyweight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 2
Week 4 Day 2.png

L O W E R - B O D Y

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

 Repeat both X 3-4 SuperSets

20 reps  ( Light - Medium Weight )

15-20 reps  ( Light - Medium Weight )

    Repeat exercise X 5 Sets

​15-20 reps  ( Light - Medium Weight )

​​​Reps to failure  ( Bodyweight )

 Repeat both X 3-4 SuperSets

Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 3
Week 4 Day 3.png

C H E S T  &  T R I C E P S

15-20 reps  ( Light - Medium Weight )

20-25 reps  ( Bodyweight )

20-25 reps  each side  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

60-120 seconds  ( Bodyweight )

 Repeat all X 3 Tri-Sets

20-25 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 4
Week 4 Day 4.png
rest & recover 3.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 5
Week 4 Day 5.png

D E L T S  &  B A C K

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

20-25 reps  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

​15-20 reps  ( Medium Weight )

20-25 reps  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

25-00 reps  ( Bodyweight )

15-20 reps  ( Medium Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 6
Week 4 Day 6.png

C H E S T  &  A R M S

15-20 reps  ( Medium Weight )

20-25 reps  ( Bodyweight )

20-25 reps  each side  ( Light Weight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium Weight )

60-120 seconds  ( Bodyweight )

 Repeat all X 3 Tri-Sets

15-20 reps  ( Light - Medium Weight )

15-20 reps  ( Medium Weight )

15-20 reps  ( Medium - Heavy Weight )

 Repeat all X 3 Tri-Sets

Workout report.png

W E E K . F O U R

1

2

3

4

5

6

7

Week 4 Day 7
Week 4 Day 7.png
rest & recover 3.png
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