21-Day Summer Body Plan for Men: Workout Routine and Tips
Are you ready to build muscle and get lean for this summer?
In just 21 days, you can transform your body and mind with a dedicated fitness routine designed specifically for the male physique.
This comprehensive plan will help you shed stubborn fat, enhance muscle definition, and improve your overall strength.
By the end of this men’s summer training plan, you’ll not only develop a well-defined physique but also enhance your overall confidence—a perfect combination for a summer outing.
This 21-day plan is tailored to optimize fat loss while building lean muscle in all the right places, accentuating your masculine features.
You'll engage in a mix of strength training, calisthenics, cardio, and active recovery sessions to keep your metabolism fired up and your body adapting to new challenges.
This program is perfect for you regardless of your current fitness level. Consider this 21-day program as your launchpad to creating sustainable fitness habits and routines.
This program is designed to accelerate your fitness goals while preventing a fitness plateau.
Each day, you’ll have a different set of exercises targeting different parts of your body, such as your upper, lower, and core.
In this workout plan, some exercises are grouped together into supersets labeled S1, S2, S3, and so on. When you see exercises listed under a superset label, it means you should perform them consecutively. Take 40 seconds of rest time after each round.
- Exercise mat
- Barbell
- Stationary bike
- Bench
- Treadmill
- Cable machine
- Kettlebell
Be sure to perform 5 to 10 minutes of warm-up sessions to increase your heart rate and body temperature to prepare your body for your workouts. This will lower the risk of injury and will allow your body to easily adapt to the physical activities of the session.
Give yourself enough rest of about 40-60 seconds each set to help your muscles recover and avoid overfatigue.
At the end of each workout session, perform 5 to 10 minutes of cool-down activities involving low-intensity cardio and gentle stretchings.
Start with low weights and gradually progress as you get stronger each week.
You will need to pick a weight that will allow to achieve the indicated reps with good form.
The goal is to choose a weight that will make you struggle for the last rep.
Having a training coach or accountability partner will help you stay motivated, maintain proper form, and push yourself to improve consistently.
Week 4 is optional, but it’s recommended to continue the program to maximize your results and maintain your progress.
Day 1: Push power
| Exercise | Parameters |
| Cable iron cross | 3 sets x 10 reps (70 seconds rest) |
| Dumbbell bench press | 3 sets x 10 reps (60 seconds rest) |
| S1: Dumbbell decline bench press | 3 rounds x 15 reps |
| S1: Bench dip | 3 rounds x 40 seconds (60 seconds rest) |
| Seated alternate dumbbell front raise | 3 sets x 14 reps (60 seconds rest) |
| Single arm cable lateral raise | 3 sets x 30 seconds each side (60 seconds rest) |
| S2: Jumping jack to standing cross crunch | 3 rounds x 30 seconds |
| S2: Full plank jump | 3 rounds x 30 seconds |
| S2: Overhead crunch | 3 rounds x 30 seconds (60 seconds rest) |
| Exercise | Parameters |
| T bar row | 3 sets x 8 reps (50 seconds rest) |
| Single arm dumbbell rotational row | 3 sets x 8 reps each side (60 seconds rest) |
| S1: Dumbbell pullover to press | 3 rounds x 12 reps |
| S1: Seated hammer curl | 3 rounds x 10 reps (50 seconds rest) |
| Dumbbell bench press | 2 sets x 10 reps (60 seconds rest) |
| Reverse machine fly | 3 sets x 12 reps (60 seconds rest) |
| Bent over single arm dumbbell rear delt raise | 3 sets x 12 reps each side (60 seconds rest) |
| Stationary bike (steady state cardio) | 20 minutes |
| Exercise | Parameters |
| S1: Plank | 3 rounds x 40 seconds |
| S1: Reverse crunch | 3 rounds x 40 seconds |
| S1: Full plank jump | 3 rounds x 30 seconds (40 seconds rest) |
| S2: Alternate heel touch | 3 rounds x 40 seconds |
| S2: Russian twist | 3 rounds x 40 seconds (60 seconds rest) |
| S3: Alternate leg pull in | 3 rounds x 40 seconds |
| S3: Side plank pulse | 3 rounds x 30 seconds each side (60 seconds rest) |
| Crunch | 2 sets x 15 reps (40 seconds rest) |
| S4: Twist hip stretch | 2 rounds x 20 seconds each side |
| S4: Elevated quadriceps stretch | 2 rounds x 20 seconds each side |
| S4: Sit squat stretch | 2 rounds x 20 seconds (60 seconds rest) |
Take today to rest and recuperate.
Consider doing some light stretching or taking a walk to keep your body active.
Keep in mind that rest is essential for muscle recovery and growth.
| Exercise | Parameters |
| Heel elevated squat | 3 sets x 10 reps (60 seconds rest) |
| Landmine RDL | 3 sets x 10 reps (60 seconds rest) |
| Dumbbell bulgarian split squat | 3 sets x 10 reps each side (60 seconds rest) |
| S1: Leg extension | 3 rounds x 15 reps |
| S1: Jump squat | 3 rounds x 10 reps (60 seconds rest) |
| Dumbbell step up | 10 sets x 10 reps each side (60 seconds rest) |
| S2: Full plank | 3 rounds x 40 seconds |
| S2: Leg pull in | 3 rounds x 40 seconds (30 seconds rest) |
| Exercise | Parameters |
| Reverse grip cable lat pulldown | 3 sets x 10 reps (40 seconds rest) |
| Bent over barbell row | 3 sets x 10 reps (40 seconds rest) |
| T bar row | 3 sets x 12 reps (45 seconds rest) |
| Landmine linear jammer | 3 sets x 10 reps (45 seconds rest) |
| Elliptical (steady state cardio) | 20 minutes |
Take today to relax and recharge.
Engage in light stretching or go for a walk to stay active.
Remember, rest is vital for muscle recovery and development.
Day 8: Push & HIIT
| Exercise | Parameters |
| Low cable fly | 3 sets x 10 reps (40 seconds rest) |
| Incline dumbbell pullover | 3 sets x 10 reps (40 seconds rest) |
| S1: Dumbbell reverse bench press | 3 rounds x 10 reps |
| S1: Dumbbell tricep extension | 3 rounds x 10 reps (45 seconds rest) |
| Dumbbell lateral raise | 3 sets x 12 reps |
| Single arm dumbbell press | 3 sets x 8 reps each side |
| Alternate dumbbell incline fly | 3 sets x 14 reps |
| S2: Burpee | 3 rounds x 30 seconds |
| S2: High knee to opposite arm | 3 rounds x 30 seconds |
| S2: Russian twist | 3 rounds x 30 seconds |
| Exercise | Parameters |
| Bent over dumbbell reverse grip row | 3 sets x 10 reps (50 seconds rest) |
| Dumbbell bird dog row | 2 sets x 8 reps each side (45 seconds rest) |
| S1: Kneeling alternate cable lat pulldown | 3 rounds x 14 reps |
| S1: Dumbbell reverse curl | 3 rounds x 10 reps (50 seconds rest) |
| Bent over dumbbell rear delt raise | 2 sets x 12 reps |
| Single arm cable preacher | 2 sets x 10 reps each side |
| Stairmaster | 20 minutes |
| Exercise | Parameters |
| S1: Leg pull in complex | 3 rounds x 40 seconds |
| S1: Alternate oblique hip raise | 3 rounds x 40 seconds (40 seconds rest) |
| S2: Side plank rotation | 3 rounds x 30 seconds each side |
| S2: Alternate oblique crunch | 3 rounds x 40 seconds (40 seconds rest) |
| Side plank knee to elbow | 3 sets x 30 seconds each side |
| Single leg mountain climber | 2 sets x 10 reps each side (60 seconds rest) |
| S3: Chin to chest stretch | 2 rounds x 20 seconds |
| S3: Behind head chest stretch | 2 rounds x 20 seconds |
| S3: Elbow back stretch | 2 rounds x 20 seconds |
| S3: Bench lat stretch | 2 rounds x 20 seconds (20 seconds rest) |
Use this day to unwind and rejuvenate.
Try some gentle stretching or a walk to keep your body in motion.
Don't forget, rest is key for muscle recovery and growth.
| Exercise | Parameters |
| Barbell front step up | 3 sets x 8 reps each side (70 seconds rest) |
| Reverse hack squat | 3 sets x 15 reps (60 seconds rest) |
| Kettlebell stiff leg deadlift (SLDL) | 4 sets x 15 reps (60 seconds rest) |
| S1: Landmine goblet squat | 3 rounds x 15 reps |
| S1: Dumbbell calf raise | 3 rounds x 15 reps (60 seconds rest) |
| S2: Squat hold | 3 rounds x 30 seconds |
| S2: Mountain climber | 3 rounds x 40 seconds (35 seconds rest) |
| Exercise | Parameters |
| Elevated cable row | 3 sets x 10 reps (40 seconds rest) |
| Dumbbell neutral grip bench press | 2 sets x 10 reps (60 seconds rest) |
| Incline prone reverse dumbbell bench row | 3 sets x 10 reps (40 seconds rest) |
| Dumbbell decline fly | 3 sets x 8 reps (45 seconds rest) |
| Stationary bike (steady state cardio) | 25 minutes |
Spend today resting and healing.
Light stretching or a walk can help keep your body moving.
Rest is important for muscle recovery and growth.
Day 15: Push & HIIT
| Exercise | Parameters |
| Pec deck (butterfly) | 3 sets x 12 reps (60 seconds rest) |
| S1: Seated dumbbell press neutral grip | 3 rounds x 12 reps |
| S1: Close grip (Diamond) push up | 3 rounds x 10 reps (45 seconds rest) |
| Dumbbell tricep kickback | 3 sets x 12 reps (45 seconds rest) |
| Alternate arnold press | 3 sets x 12 reps (40 seconds rest) |
| Seated alternate dumbbell front raise | 3 sets x 16 reps (60 seconds rest) |
| S2: Vertical mountain climber | 3 rounds x 30 seconds |
| S2: Jumping jack to alternate cross toe touch | 3 rounds x 30 seconds |
| S2: Oblique to front toe touch | 3 rounds x 30 seconds |
| S2: Alternate side mountain climber | 3 rounds x 30 seconds (30 seconds rest) |
| Exercise | Parameters |
| Incline prone bench dumbbell rear delt row | 3 sets x 10 reps (40 seconds rest) |
| Yates row | 3 sets x 12 reps (50 seconds rest) |
| Kneeling cable row | 3 sets x 10 reps each side (45 seconds rest) |
| Kneeling alternate cable lat pulldown | 3 sets x 14 reps (45 seconds rest) |
| S1: Bent over dumbbell rear delt raise | 3 rounds x 10 reps |
| S1: Hammer curl | 3 rounds x 10 reps (45 seconds rest) |
| Stationary bike (steady state cardio) | 20 minutes |
| Exercise | Parameters |
| S1: Mountain climber to cross mountain climber | 3 rounds x 40 seconds |
| S1: Reverse crunch | 3 rounds x 40 seconds (30 seconds rest) |
| S2: Walking ski abs | 3 rounds x 40 seconds |
| S2: Hand raised oblique crunch | 3 rounds x 30 seconds (30 seconds rest) |
| S3: Suitcase crunch to russian twist | 3 rounds x 40 seconds |
| S3: Side plank crunch | 3 rounds x 30 seconds each side (35 seconds rest) |
| S4: Hollow body hold | 3 rounds x 30 seconds |
| S4: Elevated mountain climber | 3 rounds x 40 seconds |
| S4: V sit russian twist leg raise | 3 rounds x 40 seconds (40 seconds rest) |
| S5: Hip flexor stretch | 2 rounds x 20 seconds each side |
| S5: Front pull bicep stretch | 2 rounds x 20 seconds each side |
| S5: Clasp hands behind back shoulder stretch | 2 rounds x 20 seconds (20 seconds rest) |
Dedicate today to resting and recovering.
A bit of light stretching or a walk will keep you moving.
Remember, rest is essential for muscle recovery and growth.
| Exercise | Parameters |
| Sumo squat | 3 sets x 10 reps (60 seconds rest) |
| Kettlebell reverse lunge | 3 sets x 12 reps (60 seconds rest) |
| Dumbbell stiff leg deadlift (SDL) | 3 sets x 10 reps (50 seconds rest) |
| Leg curl | 3 sets x 12 reps (45 seconds rest) |
| Seated dumbbell calf raise | 3 sets x 15 reps (45 seconds rest) |
| Leg extension | 3 sets x 15 reps (60 seconds rest) |
| Exercise | Parameters |
| Bent over dumbbell reverse grip row | 3 sets x 15 reps (50 seconds rest) |
| Elevated cable row | 3 sets x 8 reps (45 seconds rest) |
| Dumbbell incline bench press | 3 sets x 12 reps (45 seconds rest) |
| Pec deck (butterfly) | 3 sets x 12 reps (45 seconds rest) |
| Single arm cable lateral raise | 3 rounds x 10 reps each side (45 seconds of rest) |
| Treadmill (steady state) | 20 minutes |
Take this day to relax and heal.
Consider light stretching or a walk to stay active.
Rest is crucial for muscle recovery and growth.
You can find the plan here:
Day 22: Push & HIIT
| Exercise | Parameters |
| Barbell bench press | 3 sets x 10 reps (40 seconds rest) |
| Dumbbell incline fly | 3 sets x 10 reps (45 seconds rest) |
| Dumbbell neutral grip decline bench press | 3 sets x 12 reps (45 seconds rest) |
| Seated dumbbell press | 3 sets x 12 reps (45 seconds rest) |
| S1: Upright cable row | 3 rounds x 12 reps |
| S1: Cable rope tricep pushdown | 3 rounds x 12 reps (60 seconds rest) |
| S2: Jumping jack | 3 rounds x 30 seconds |
| S2: Reverse burpee | 3 rounds x 30 seconds |
| S2: Side plank crunch | 3 rounds x 30 seconds each side (30 seconds rest) |
| Exercise | Parameters |
| Lat pulldown close grip | 3 sets x 10 reps (60 seconds rest) |
| Dumbbell bird dog row | 3 sets x 8 reps each side (45 seconds rest) |
| S1: Bent over alternate dumbbell reverse grip row | 3 rounds x 16 reps |
| S1: Seated zottman curl | 3 rounds x 10 reps (50 seconds rest) |
| Cable face pull | 3 rounds x 8 reps (45 seconds rest) |
| S2: Seated bent over dumbbell rear delt fly | 3 rounds x 10 reps |
| S2: Seated alternate inner bicep curl | 3 rounds x 16 reps (50 seconds rest) |
| S3: Plank | 3 rounds x 40 seconds |
| S3: Feet elevated alternate oblique to crunch | 3 rounds x 40 seconds (50 seconds rest) |
| Exercise | Parameters |
| S1: Cross mountain climber | 3 rounds x 40 seconds |
| S1: Alternate heel touch | 3 rounds x 40 seconds |
| S1: Plank hip roll | 3 rounds x 40 seconds (40 seconds rest) |
| S2: Standing cross crunch | 3 rounds x 40 seconds |
| S2: Suite case crunch to air bike | 3 rounds x 40 seconds (30 seconds rest) |
| Side plank pulse | 3 sets x 35 seconds each side (30 seconds rest) |
| Leg pull in complex | 2 sets x 12 reps (40 seconds rest) |
| Iron cross stretch | 20 seconds each side |
| Quadriceps stretch | 20 seconds each side |
| Frog stretch | 20 seconds (20 seconds rest) |
Set aside today to rest and rejuvenate.
Engage in some light stretching or take a walk to stay active.
Keep in mind that rest is critical for muscle recovery and growth.
| Exercise | Parameters |
| Sumo deadlift | 3 sets x 10 reps (60 seconds rest) |
| Hack squat | 5 sets x 12 reps (15 seconds rest - myo reps) |
| Dumbbell walking lunge | 4 sets x 16 reps (70 seconds rest) |
| Landmine RDL | 2 sets x 10 reps (60 seconds rest) |
| Dumbbell calf raise | 3 sets x 15 reps (70 seconds rest) |
| Wide stance leg press | 3 sets x 20 reps (60 seconds rest) |
| Exercise | Parameters |
| Straight arm lat pulldown | 3 sets x 15 reps (50 seconds rest) |
| Dumbbell bench press | 2 sets x 12 reps (40 seconds rest) |
| Cable single arm palm rotational row | 3 sets x 8 reps each side (40 seconds rest) |
| Seated alternate dumbbell press | 3 sets x 14 reps (45 seconds rest) |
| Bent over cable rear delt fly | 3 sets x 10 reps (40 seconds rest) |
| Stationary bike (steady state cardio) | 20 minutes |
Gratitude & reflection
Fitness is a lifestyle, not just a phase.
Cultivating a strong sense of self-awareness and recognizing your progress is essential.
You can enhance self-awareness by practicing gratitude and appreciating the positive elements of your life, including your fitness achievements.
Maintaining a gratitude journal and reflecting on your accomplishments can help you sustain a positive outlook and stay motivated.
Rest is an essential part of your training.
However, rest days don’t mean you can do bad habits that can derail our fitness goals.
You can take advantage of your rest days by performing fun activities that have direct and indirect positive benefits in your physical and mental well-being.
Engaging in low-intensity activities like walking, swimming, or yoga on rest days can promote blood flow, reduce muscle soreness, and support the recovery process.
Active recovery helps maintain flexibility, prevents stiffness, and can even improve your overall performance in your primary workouts.
SMR techniques, such as foam rolling or using massage balls, can help alleviate muscle tightness, improve range of motion, and promote relaxation.
Incorporating SMR into your pre-workout routine can help prepare your body for exercise while using it post-workout can aid in recovery and reduce delayed onset muscle soreness (DOMS).
Remember, in your fitness journey consistency is key.
Stick to this plan, and you'll be well on your way to achieving your summer body goals way faster.
Don't forget to listen to your body, get enough sleep, and manage stress levels for optimal results.