Beach Body - Men's Program
Beach Body Men's Program

Training

In three months from now, it’ll be clear how hard you’ve been working in the gym. Have you been slacking or pushing every workout to the limit? You say you want abs for the summer? Then now is the time to step it up! Put in the work now for the results you can enjoy later. It’s time to take the intensity of your training to the next level. Be a little more strict on your diet and dedicate yourself to a goal that you WILL achieve, not just talk about. The Six Star® Beach Body Program is designed to get you there – follow it and you will see the results. Everything you need is all right here – get started and don’t forget to show us how you’re doing on Facebook, Instagram, and Twitter with the hashtag #sixstarbeachbody so we can follow along with your progress.

Day 1

Day 1: Chest & Shoulders

Chest Tri-Set # 1 – Perform 4 sets

All 3 exercises in the tri-set should be performed back-to-back with no rest. Once one set of all 3 exercises have been completed consecutively, you may rest. That is one complete set.

Pectoral Fly

  • 10-12 reps

Focus on 1-2 second contraction, squeezing the pecs with each rep.

Incline Dumbbell Press

  • 12-15 reps

Moderate weight, continuous reps without locking out your elbow at the top of the motion.

Machine Press

  • 8-12 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight. Pick a straight pressing angle machine.

Chest Tri-Set # 2 – Perform 3-4 sets

Decline Dumbbell Press

  • 10-12 reps

Focus on 1-2 second contraction, squeezing the pecs with each rep.

Incline Barbell Press

  • 12-15 reps

Controlled reps in the mid-range, no rest.

Cable Crossover

  • 10-12 reps

4-second negatives and peak contraction on each rep. Explosive movement into the contraction.

Shoulder Tri-Set – Perform 4 sets

Seated Side Dumbbell Laterals

  • 10-12 reps

Pause each rep at the top for 1 second to contract the side delts.

Seated Overhead Dumbbell Press

  • 12-15 reps

Controlled reps in the mid-range, no rest.

Seated Rear Delt Raises

  • 15-20 reps

Pause at bottom to eliminate momentum.

Day 2

Day 2: Conditioning Circuit

Perform circuit 3 times.

Battle Ropes or Kettlebell Swings

  • 45 seconds or 20 reps

Ropes – continuous wave with alternating arms.

TRX Rows or Bent-over Dumbbell Rows

  • 20 reps

Slow and controlled – no swinging if using dumbbell.

Sled Sprints or Walking Lunges

  • 2 laps (10-15 steps)

Explosive, high intensity with 15-30 seconds between laps.

Dumbbell Squat to Push Press

  • 10 reps

Perform as separate movements, squat first, then press overhead.

Stability Ball Pass Crunch

  • 20 reps

Pass ball from feet to hands at the mid-line of your body.

Stability Ball Crunches

  • 20 reps

Full range of motion to really stretch and contract abs.

Day 3

Day 3: Back

Superset Combo 1 – Perform 4 rounds back-to-back

Bent-over Barbell Rows

  • 10-12 reps

Keep an arch in the lower back to prevent rounding. Overhand grip, pulling into belly button.

Underhand Cable Pulldown

  • 12-15 reps

Use a wide grip past shoulder-width apart, and arch the lower back as you pull down with chest out.

Superset Combo 2 – Perform 4 rounds back-to-back

Chin-ups

  • 10-12 reps

If you need assistance, use bands around the knees if no chin-assist machine is available.

Cable Rows

  • 12-15 reps

Use an underhand or palms-in grip and try to pull the shoulder blades together (retract) on the contractions.

Finisher

Trap Bar Deadlifts

  • 10, 8, 6, 4 reps

Or standard deadlifts.

Day 4

Day 4: Conditioning Circuit

Perform circuit 3 times

Barbell Power Clean & Press

  • 10 reps

Pull from below the knees. Practice technique on this exercise before starting this circuit.

Box Jump or High Step-Ups

  • 20 reps

Start with box at knee level. Increase box height to increase difficulty.

Bear Crawl

  • 20 reps

Use a turf area or lane way with open space to complete the reps if available.

Farmer’s Walk

  • 2 laps or 60 seconds

Use dumbbells or trap bar.

Ab Bicycle Crunches

  • 45 seconds

Continuous reps, no resting between.

Hanging Leg Raises

  • 15 reps

Slow and steady, eliminate momentum. Core tight to prevent swinging.

Day 5

Day 5: Arms

Biceps Tri-Set – Perform 4- 5 sets

All 3 exercises in the tri-set should be performed back-to-back with no rest. Once one set of all 3 exercises have been completed consecutively, you may rest. That is one complete set.

Straight Bar Drag curls

  • 12 reps

Focus on 1-2 second contraction, squeezing the biceps with each rep, keeping bar close to body during rep.

EZ-Bar Preacher Curls (close grip)

  • 12-15 reps

Controlled, continuous reps, no rest.

Incline Bench Dumbbell Curls

  • 8-10 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight.

Triceps Tri-Set – Perform 4-5 sets

Cable Press downs

  • 12 reps

Focus on 1-2 second contraction, squeezing the triceps with each rep.

Close-Grip Bench Press

  • 12-15 reps

Controlled, continuous reps, no rest.

Overhead EZ-Bar Extensions

  • 8-10 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight

Finisher – biceps

Cable Curls

  • 10, 10, 10, 10  reps

One continuous triple drop set. Drop the weight 3 times for a total of 4 sets, shooting for 8 to 10 reps each drop.

Finisher – Triceps

Dips between benches

  • 12 + 12 reps

Go to failure (can’t perform any more reps with proper form) twice. Once with weight in your lap (bar or plate), then again just body weight.

Day 6

Day 6: Legs

Leg Tri-Set 1 – Perform 4 sets

All 3 exercises in the tri-set should be performed back-to-back with no rest. Once one set of all 3 exercises have been completed consecutively, you may rest. That is one complete set.

Leg Extensions

  • 12-15 reps

Focus on 1-2 second contraction.

Leg Press

  • 20-25 reps

Controlled, continuous reps in the mid-range, no rest.

Hack Squats

  • 10-12 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight.

Leg Tri-Set 2 – Perform 4 sets

Seateds Leg Curl

  • 12-15 reps

Focus on 1-2 second contraction.

Razor Hamstring Curls or Lying Leg Curls

  • 10-12 reps

Focus on 1-2 second contraction.

Stiff-Leg Barbell Deadlift

  • 8-10 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight.

Leg Tri-Set 3 – Perform 4 sets

Standing Calf Raises

  • 12-15 reps

Focus on 1-2 second contraction.

Seated Calf Raises

  • 20 reps

Focus on 1-2 second contractions.

Leg Press Calf Raises or Donkey Calf Raises

  • 12-15 reps

Focus on 4-second negatives (returning weight to starting position), controlling the weight.

Day 7

Day 7: Rest

Meal Plan

3 days low carb, 1 day higher carb cycle.

SAMPLE LOW CARB DAY MEAL PLAN
Breakfast

Omelette

  • 2/3 cup egg whites
  • 2 eggs
  • 2 cups spinach, peppers, mushrooms
  • 1 tbsp. coconut oil
  • 2-3 strips lean turkey bacon
  • 1 oz. mixed nuts
Lunch

Chicken salad

  • 6 oz. grilled chicken
  • 2 cups mixed greens salad
  • 1 tbsp. extra virgin olive oil with balsamic vinegar
  • 1 oz. pecans or walnuts
Snack
Pre-Workout Supplements

PRE-WORKOUT EXPLOSION

  • 1-2 scoops in 6-12 oz. water
  • 30 min. pre-workout
TRAIN

INTRA-WORKOUT AMINO MAX
(sip slowly during workout)

  • 1-2 scoops in 8-16 oz. water
  • Intra-workout
Post-Workout Supplements

WHEY ISOLATE PLUS

  • 1-2 scoops Six Star Whey Isolate Plus
Dinner
  • 7 oz. grilled beef or baked fish
  • 1 cup basmati rice
  • 1 cup mixed veggies
Snack

Protein Pudding

  • 1-2 scoops Six Star Casein Protein
  • ½ – 1 cup unsweetened almond or coconut milk
  • 1-2 tbsp. natural peanut butter
  • 2 tbsp. ground chia seeds
  • (mix in blender)
SAMPLE HIGHER CARB DAY MEAL PLAN
Breakfast

Protein Pancakes

Lunch

Stir-Fry w/ Rice

  • 6 oz. grilled chicken
  • 1.5 cups rice (cooked)
  • 1 cup veggies w/ bean sprouts
  • 2 tbsp. teriyaki or similar sauce
Pre-Workout Supplements

PRE-WORKOUT EXPLOSION

  • 1-2 scoops in 6-12 oz. water
  • 30 min. before workout
TRAIN

INTRA-WORKOUT AMINO MAX
(sip slowly during workout)

  • 1-2 scoops in 8-16 oz. water
  • Intra-workout
Post-Workout Supplements

WHEY PROTEIN PLUS

  • 1-2 scoops Six Star Whey Protein Plus
Dinner
  • 7 oz. grilled beef or baked fish
  • 1-1½ cups basmati rice
  • ½ cup chickpeas or lentils
  • 1 cup mixed veggies
  • 1 cup applesauce or rice pudding
Snack
  • 1-2 slices Ezekiel/sprouted grains toast
  • 1 tbsp. natural peanut butter
  • 2/3 cup granola cereal
  • 1 cup unsweetened almond milk

Supplements and Vitamins

Option 1

Option 1

This is for the hardcore fitness enthusiasts, the ones who are willing to do whatever it takes to build the best beach body possible in time for summer. It’s the ultimate Six Star® stack, designed for optimal gains in lean muscle and elite workout performance. If you want the best results, choose this stack!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
Testosterone Booster Pre-Workout Explosion AMINOS + ENERGY  Whey Protein Plus Casein Protein
Take your first serving after waking up! Your body needs testosterone to create the anabolic environment for muscle growth, strength gains and boosts in training performance. Start your day right! Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. It includes full clinically dosed ingredients to help you get real results. Powerful pre- and intra-workout amino acid formula designed to fuel intense training. Loaded with BCAAs, taurine and caffeine for energy! Give your body the fuel it needs after your workout to rebuild and repair your muscles for advanced recovery as well as gains in muscle size and strength! During sleep, the body can enter a catabolic state where muscle tissue is broken down. It is important to take in a slow-digesting protein in order to provide your body with amino acids needed to help avoid muscle tissue breakdown and fuel recovery for the next day.
Whey Protein Plus Testosterone Booster
After waking up, your body is in a highly catabolic (breaking down tissue) state. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started. Take your second serving before bed. Six Star Testosterone Booster helps to maintain a peak testosterone-to-cortisol ratio.
Option 2

Option 2

This stack helps to optimize your workout nutrition by providing all the nutrients your body needs around your workouts to maximize your performance and promote recovery. Use this stack to help you dominate your workouts and get the results you want!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
Pre-Workout Explosion AMINOS + ENERGY Whey Protein Plus Casein Protein
Taking a powerful pre-workout supplement like this will help you train at the optimal intensity in order to make real progress with this program. It includes full clinically dosed ingredients to help you get real results. Powerful pre- and intra-workout amino acid formula designed to fuel intense training. Loaded with BCAAs, taurine and caffeine for energy! Give your body the fuel it needs after your workout to rebuild and repair your muscles for advanced recovery as well as gains in muscle size and strength! During sleep, the body enters a catabolic state where muscle tissue is broken down. It is important to take in a slow-digesting protein in order to provide your body with amino acids needed to avoid muscle tissue breakdown and fuel recovery for the next day.
Option 3

Option 3

If you want to keep it basic but still support your progress on your journey to building a beach worthy physique in time for summer, make sure to give your body what it needs in terms of pre- and post-workout nutrition. Use this simple stack to help build the beach body you’ve always wanted!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
Pre-Workout Explosion Whey Protein Plus
Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress with this program. It includes full clinically dosed ingredients to help you get real results. Give your body the fuel it needs after your workout to rebuild and repair your muscles for advanced recovery as well as gains in muscle size and strength!
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