Platework
All programs
Beach Body · 4 weeks

Pre-vacation prep

Beach Body · 4 weeks

Four-week sprint focused on chest, shoulders, arms, abs. The classic show-muscles block.

When you have a beach trip in 4 weeks and need to look your best. Five days a week of upper-body emphasis, abs every day, and enough conditioning to lean out the midsection. Pair with a slight calorie deficit.

beachaestheticquickshow muscles

Sample week

The full template is what gets cloned into your account.

Mon

Chest + Tris

6 lifts

  • Barbell Bench Press

    4×8

  • Incline Dumbbell Bench Press

    4×10

  • Dumbbell Fly

    3×12

  • Close-Grip Bench Press

    3×8

  • Rope Tricep Pushdown

    4×15

  • Plank

    3×60s

Tue

Back + Bis

6 lifts

  • Pull-Up

    4×AMRAP

  • Barbell Row

    4×8

  • Lat Pulldown

    3×10

  • Barbell Curl

    4×10

  • Hammer Curl

    3×12

  • Hanging Leg Raise

    3×10

Wed

Shoulders + Abs

5 lifts

  • Overhead Press

    4×6

  • Lateral Raise

    5×15

  • Rear Delt Fly

    4×15

  • Cable Crunch

    4×15

  • Side Plank

    3×45s each

Fri

Arms + Abs

5 lifts

  • 21s Bicep Curl

    3×21

  • Close-Grip Bench Press

    4×8

  • Incline Dumbbell Curl

    3×10

  • Overhead Tricep Extension

    3×12

  • Hanging Leg Raise

    3×12

Sat

Legs + Cardio

4 lifts

  • Back Squat

    4×8

  • Romanian Deadlift

    3×10

  • Walking Lunge

    3×12 each

  • Air Bike

    1×15min