The Best Summer Workout Plan to Get Shredded Fast [2022]

It’s already May, which means summer is right around the corner! If you’re looking to get in beach body shape for the summer, now is the time to start planning your workout routine. In this blog post, we will discuss the best summer workout plan to help you get shredded and look great in the summer of 2022!

What is a Workout Plan?

Well, it’s basically a way to organize your fitness goals and get yourself motivated! I’m going to show you how I structure mine so that you can do the same.

The first step is to decide what your goals are. Are you trying to lose weight? Get toned? Build muscle? Once you know what your goals are, you can start planning your workouts accordingly. If you are looking to get shredded fast then keep reading.

If you’re trying to lose weight, your main focus should be on more cardio exercises. These exercises include running, biking, swimming, etc. Cardio exercises help burn calories and fat, so they are essential for anyone trying to lose weight.

If you’re cardio fit but trying to tone your body, your workouts should focus more on strength training. This type of exercise helps build lean muscle, which will give your body a more toned appearance. Strength-training exercises include lifting weights, body weight exercises and using resistance bands.

Finally, if you’re trying to build muscle, your workout routine should focus on both cardio and strength training. Cardio will help burn calories and fat, while strength training will help build muscle. A combination of both will give you the best results!

Once you know what your goals are, the next step is to create a workout schedule. I work out six times per week, with six days dedicated to cardio and six days dedicated to strength training. I also take one day off per week to rest and recover.

Strength Training

Strength training is important for anyone looking to tone their body or build muscle. As we mentioned before, this type of exercise helps build lean muscle, which gives your body a more toned appearance.

To get the most out of your strength-training workouts, it’s important to focus on all major muscle groups, including the chest, back, shoulders, arms, legs, and core.

A good way to do this is to lift weights at a minimum three days per week and you can use resistance body weight and bands if you don’t have access to dumbbells or a gym.

Cardio

Cardio is important for anyone looking to lose weight and get in shape. Cardio exercises help burn calories and fat, so they are essential for anyone trying to lose weight. Cardio exercises include running, biking, swimming, etc.

To get the most out of your cardio workouts, it’s important to mix things up and keep your body guessing. I like to power walk on my Peloton Tread three days per week and bike at least three times per week. This combination of exercises has helped me lose weight and get shredded fast!

The final step is to create a workout schedule that fits your goals and lifestyle. My recommendation is for you to do you. We all have different busy schedules so you need to figure out what works best. However, the work needs to be done in order to realize your goals. Just do it!

6 Days week Split

If you start training a muscle group twice a week and don’t see improved results, then you are not ready for the 6 day workout split. Additionally, if you cant push more weight every week or so (progressive overload), then you are also not ready for the 6 day split. This brings up a very important note:

The single most important metric for weightlifting success is how much you can push. Progressive overload should be your primary focus. Not getting a pump? Working out for long sessions? Maybe switching up your routine, etc will be the catalyst to realizing the gains you want.

In any case, this article will show you how to improve your output and recovery.

To take advantage of this division, we must concentrate on improving recovery. Given the time, if you really think about it, bodybuilding is all about optimizing recuperation in order to build the most muscle in the least amount of time.

This is why nowadays, in bodybuilding, anabolic steroids are so popular. Steroids, such as testosterone, boost the rate of muscle protein synthesis (MPS) by promoting cell multiplication and repair. During a workout, the opposite of this occurs: muscular breakdown (MPB).

The ratio of MPS to MPB (MPS:MPB) determines whether muscular tissue is built or destroyed. If MPS is greater than MPB, muscle growth occurs (hypertrophy), and if MPS is less than MPB, muscle loss occurs (atrophy). Increasing the ratio of MPS to MPB will help

If you can figure out how to enhance MPS:MPB (via food, exercise plan, and supplementation), the 6-day gym workout program may help you achieve your fitness goals.

Let’s talk about how we might enhance our bodies ability to recover before looking at the 6 days week split.

Part 1: Optimize Your Ability to Recover.

Recovery is key to optimizing the full benefits of a 6 days week exercise program. Let’s look at this section in two parts, one for things you can do outside the gym and one for things you can do inside the gym.

Things you can do outside the gym

I usually start off in the kitchen, because it is there that you may construct muscle. Your diet is by far the most important aspect of your fitness progress, especially if you’re a beginner. If you want to get a firm handle on bodybuilding nutrition a great book is, Erin Stern’s The Bodybuilder’s Kitchen

Once you have grasped the concept how important nutrition is, you can start looking at supplements. Proper supplementation is important as it allows us to improve our body’s ability to synthesize proteins (MPS). Many fitness experts claim that taking branch-chained amino acids (BCAAs) immediately following a workout will improve protein synthesis because amino acids are the building blocks of proteins.

Supplements

For the most part, BCAAs will help (especially if your diet is severely lacking) as your body cannot store excess dietary amino acids. With that being said, many people swear by them and report positive results. They are fairly safe to consume so feel free to give them a try if you can afford to do so but not at all necessary.

Consuming whey protein (post-workout), on the other hand, has been proven countless times to improve muscle protein synthesis. A study conducted in Birmingham university tested the effects of whey protein on MPS in adult males (1). It was discovered that consuming 10 grams (post-workout) had no effect while consuming 20-40 grams improved MPS by over 50%.

In my opinion, the only supplement you really need is a proper whey protein powder, and I can’t recommend OPTIMUM Gold Standard 100% Whey highly enough. It has been my go-to for over 10 years.

After you’ve handled your nutrition and supplementation, you should focus on your training. It’s critical that your workout is scientifically sound (more on this later).

Make sure you’re getting enough sleep – in my opinion, sleep one of the most significant barriers to muscular development. I’ll have a sleep article up soon. However, good sleeping habits are essential for recovery.

Things you can do inside the gym. 

In order to build muscle, the MPS-to-MPB ratio must be higher than 1:1. This means that the mTOR activation rate must be greater than the MPB inhibition rate. However, previous research has found that high-intensity training can stimulate protein breakdown without stimulating protein synthesis (and also increase MPS:MPB).

In basic terms, If you lift with more than 60% of the intensity you need to lift for one rep max, it will help your muscles recover faster. However, lifting to failure is not the same as lifting with high intensity. You should always try to lift to failure, but it is more important that you do so with high intensity.

A simple option to achieve this is to arrange your split in such a manner that it allows you the most recovery time possible. This section focuses on this aspect and the following one.

Part 2: Building the Foundation for a 6 Day Workout Split

Let’s go through the steps of building the ideal six-day workout split. The first step in creating a workout plan is to decide which muscle groups should be linked together.

The following are the 11 primary muscular regions:

  1. Chest
  2. Back
  3. Triceps
  4. Biceps
  5. Forearms
  6. Trapezius
  7. Abs
  8. Hamstrings
  9. Shoulders
  10. Calves
  11. Quadriceps

The larger muscle groups (such as the chest, back, shoulders, and legs) should be trained once a week (or at least in accordance with conventional practice).

The smaller muscle groups (such as the biceps, triceps, and calves) should be trained twice a week. In the six-day split, you take one rest day every week Let’s put some of this knowledge to use.

Creating a workout split.

The first step is to determine the volume, or amount of work, for each muscle group. This can be done by calculating the sets x reps x weight for each exercise.

The total volume per week should be in the range of 40-60 sets for beginners (or 60-80 sets for advanced lifters).

Now that we have an understanding of how to calculate volume, let’s move on to frequency. Frequency is the number of times a muscle is trained per week.

As we discussed earlier, larger muscles should be trained once a week and smaller muscles twice a week.

Now that we know how to properly structure our workout split, let’s put it all together and create a sample six-day workout

The 6 Day Split Workout Plan

The completed version of our six-day exercise plan is shown below. “Heavy” equals 4 workouts in all and “Light” equals 3 workouts in all. As a result, you’d complete 4 bicep exercises and 3 triceps exercises on Day 4. Also, note that breadth and thickness are synonymous terms when it comes to your back.

For exercises focusing on the width of your back, our hands are raised above your head, while for those focusing on the depth of your back, they are at shoulder level.“Thickness” exercises involve pulling weight towards your chest.

The 6 Day Gym Workout Schedule

Day 1: Chest (Heavy) + Shoulders (Heavy) + Abs

  • Flat Barbell Bench Press
  • 5 Sets: Warm set of 15 reps followed by sets of 10, 8, 6, and 4 reps.
  • After the 5 sets, complete 1 drop set for 20-25 reps.
  • Military press:
  • 5 Sets: Warm set of 15 reps followed by sets of 10, 8, 6, and 4 reps.
  • Incline Barbell Press:
  • 6 Sets: Sets of 10, 8, 6, 6, 4, 4 reps
  • For every other set, substitute a barbell press for a dumbbell press.
  • Arnold Dumbbell Press
  • 4 sets of 10, 8, 6, 6 reps
  • Follow up with a burnout set of 20-25 reps
  • Low Cable Crossover
  • 4 sets of 12, 10, 8, 8 reps
  • Dumbbell Side Lateral Raise
  • 4 sets of 12, 10, 8, 8, 8 reps
  • Incline Dumbbell Flye
  • 4 sets of 12, 10, 8, 8, reps
  • Front Dumbbell Raise
  • 4 Sets of 12, 10, 8, and 8 reps
  • Your choice of a 15-20 mins core workout

Day 2 : Legs + Triceps + Calfs

  • Barbell Squat
  • 6 sets: 20 rep warm-up, followed by 10, 8, 8, 6, 6 sets
  • Triceps Pushdown – V-Bar Attachment
  • 5 sets: 15 rep warm-up, followed by 12, 10, 8, 8 sets
  • Hack Squat
  • 5 sets of 10, 8, 8, 6, and 4 reps
  • Standing Calf raises
  • 4 sets of 10, 8, 8, 6 reps
  • Skull Crushers
  • 4 sets of 10, 8, 8, 8 reps
  • Box Squat
  • 5 sets of 10, 8, 8, and 6, reps
  • Reverse Grip Triceps Pushdown
  • 4 sets of 10, 8, 8, 8 reps
  • Lying Leg Curls
  • 4 sets of 10, 8, 8, 6 reps
  • Seated Calf Raise
  • 4 sets of 10, 8, 8, 6 reps

Day 3 : Back (Width) + Abs 

This is an easier way to isolate your back and make it look great. It’s advice you haven’t heard before, but if you use this approach every day, it can improve the tone of your back in just a matter of weeks.

  • Wide-Grip Front Lat Pulldown
  • 6 sets: 20 rep warm-up, followed by 10, 8, 8, 6, 6 sets
  • Hammer strength pulldown
  • 5 sets of 10, 8, 6, 6, 6 reps
  • Rope Straight-Arm Pulldown
  • 5 sets of 10, 8, 6, 6, and 6 reps
  • Barbell Shrugs
  • 5 sets of 10, 8, 6, 6 and 6 reps

Day 4: Arms (Heavy biceps, Light Triceps) + Calfs  

  • Bar Curl – 5 sets: 15 rep warm-up, followed by 12, 10, 8, 8 sets
  • Dips – (Triceps Version)
  • 5 sets: 15 rep warm-up, followed by 12, 10, 8, and 8 sets
  • Seated Calf Raises
  • 5 sets: 15 rep warm-up, followed by 12, 10, 8, and 8 sets
  • Hammer Curls
  • 4 sets of 12, 10, 8, and 6 reps
  • Seated Triceps Press
  • 4 sets of 12, 10, 8, and 6 reps 
  • Wide-Grip Standing Barbell Curl
  • 4 sets of 12, 10, 8, and 6 reps 
  • Concentration Curls  
  • 4 sets of 12, 10, 8, and 6 reps 
  • End with a 15-25 reps burn-out set.
  • Smith Machine Calf Raises
  • 4 sets of 12, 10, 8, and 6 reps

Day 5 : Chest (Light) + Shoulders (Light) + Abs

  • Flat Bench Press
  • 5 Sets: Warm set of 15 reps followed by sets of 10, 8, 6, and 4 reps.
  • Military Press
  • 5 Sets: Warm set of 15 reps followed by sets of 10, 8, 6, and 4 reps.
  • Dumbbell Flyes
  • 4 sets of 12, 10, 8, and 8 reps
  • Side Laterals to Front Raise
  • 4 sets of 12, 10, 8, and 8 reps
  • Decline Dumbbell Flyes
  • 4 sets of 12, 10, 8, and 8 reps
  • Reverse Flyes
  • 4 sets of 12, 10, 8, and 8 reps
  • Your choice of a 15-20 min abs

Day 6 

  • Rest

Day 7: Back (Thickness) + Abs  

  • Seated Cable Rows
  • 6 sets: 20 rep warm-up, followed by 10, 8, 8, 6, and 6 sets
  • Bent-Over Barbell Row
  • 5 sets of 12, 10, 8, 6, and 6 reps
  • Axle Deadlift
  • 5 sets of 12, 10, 8, 6, and 6 reps
  • One-Arm Dumbbell Row
  • 5 sets of 12, 10, 8, 6, and 6 reps

Active Recovery

In addition to your workouts, you can also do active recovery or “active” as it’s often referred to. This means that after your workout you can do other exercises like stretching, low impact cardio foam rolling, or yoga. 

It’s important to remember that there are different types of aerobic exercises so experiment and see what works best for you. Cardiovascular workouts like biking or walking will help you lose weight as long as they don’t burn too many calories per minute so keep active recovery low impact and low intensity and you will be fine.   

Conclusion

Summer is the ideal time to get in fantastic shape and develop the body you’ve always dreamed of. You’ll be on your way to achieving your fitness objectives after following this exercise program and eating a nutritious diet. So what are you waiting for? Start working out today and enjoy the results all summer long!

This workout plan is perfect for people who want to get shredded for the summer. It combines weight training with HIIT cardio to help you burn fat and build muscle.

To get started, warm up with a five-minute jog or spin bike ride. Then, do some dynamic stretching to loosen up your muscles. After that, start your lifting routine.

Follow the workout program outlined above, making sure to rest for about a minute between sets. Once you’re done lifting weights, you can also finish up with 20-30 minutes of HIIT cardio.

Remember to stay hydrated throughout your workout, and drink plenty of water afterward to help your muscles recover. You should also remember to eat a healthy diet and avoid processed foods, sugary drinks, and excessive amounts of alcohol, and finally, remember sleep hygiene. Get enough sleep to maximize the ability of your body to recover.

If you stick to this workout plan and make healthy lifestyle choices, you’ll be looking great in no time! So what are you waiting for? Get started today and enjoy the results all summer long.

Remember to have fun and know that it’s not just about how awesome you’re going to look but how awesome it makes you feel at the end of the day. Thanks for reading!

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