Men's Summer Body Workout Routine: Build Muscle and Get Lean in 4 weeks
Lasting results require consistency, hard work and patience. In this article we won't promise you a magic solution. This plan does not aim to change your body overnight, but will give you results and a good foundation to become the best version of yourself. It won't be easy, but it will be worth it.
With years of providing fitness content, we realized that most men like to get more muscular while keeping a 6 pack. In order to stay lean we will provide you the right exercising, nutrition and recovery. Let's get into it.
This men's summer body workout routine will primarily focus on building a strong muscle foundation for your entire body. Abs will be trained twice a week and this plan will also include cardio sessions. Workouts will include exercise videos and if you feel you can't do a certain exercise, don't hesitate to replace it with another one. You will need access to some gym equipment. However, if you're looking to do this same plan at home you can do it by keeping the same structure and use bodyweight exercises instead.
You can send us a support request within the Gymaholic Training App if you're looking for guidance.
We will keep these workouts short and intense by doing some circuit trainings.
A traditional workout looks like:
- Exercise 1 - Set 1
- Rest
- Exercise 1 - Set 2
- Rest
- Exercise 2 - Set 1
- Rest
- Exercise 2 - Set 2
- Rest
A circuit looks like:
- Exercise 1 - Set 1
- Exercise 2 - Set 1
- Rest
- Exercise 1 - Set 2
- Exercise 2 - Set 2
- Rest
You perform several exercises in a row before taking a break. It helps you target more muscles in a shorter period of time and will keep your heart rate high, which will help you burn more calories than a traditional workout.
To lose weight you need to be in a caloric deficit, which means burning more calories than you consume. In this men's summer body plan, we included cardio sessions to help you burn the most calories. It will have two HIIT (High Intensity Interval Training) cardio sessions and one LISS (Low Intensity Steady State) cardio sessions. We recommend you to do these cardio sessions a couple hours apart from your weight trainings if you can. Otherwise, you can do them right after your weight training sessions.
This men's summer workout plan will be structured as follow:
- Day 1: Leg and HIIT Cardio
- Day 2: Chest, Tricep and Abs
- Day 3: LISS Cardio
- Day 4: Rest
- Day 5: Back, Bicep and HIIT Cardio
- Day 6: Chest, Tricep and Abs
- Day 7: Rest
We highly recommend you to follow this 5-day men's workout routine to get the most results. But if your schedule is too tight, you could modify the plan to do it in 3 days as such:
- Day 1: Leg and Cardio HIIT
- Day 2: Rest
- Day 3: Back, Bicep and HIIT Cardio
- Day 4: Rest
- Day 5: Chest, Tricep and Abs
- Day 6: Rest
- Day 7: Rest
This plan helps you get a well structured workout schedule, but you can also change it.Here are a couple of changes you could make:
- Everyone should aim for the reps indicated and adjust the weights accordingly.
- Beginners who have never exercised before might want to try the 3-day option instead.
- You may also increase/decrease the number of sets per workout.
Following this men's workout routine alone will help you get good results with your current nutrition. If you feel ready to take on another challenge, try this men's nutrition plan.
Don't hesitate to message us on the Gymaholic Training App if you have any questions.