Training

Gain A Beach Body In 8 Weeks | Week 3

Written by Jamie Bantleman


Week 3 Of 8


We are now 3 weeks deep into your training and nutritional protocol. The plan will maintain the same nutritional protocol for the next week in terms of the macronutrients, however, we will no longer be counting vegetables as part of the macro counting. You will maintain a 40/40/20 split and increase your carbohydrate load using root veggies such as parsnips, sweet potato and white potato, alongside your post-workout replenishment source of carbohydrates that already includes dark berries.

 

Your supplementation load will remain the same as week 2, up until I begin to include morning cardio sessions.

 

Your training protocol will now increase it’s frequency to training 5 days per week rather than 4 and one of these sessions will be a conditioning session. I will provide 2 different types of conditioning workouts as you may or may not have the equipment in your gym that would be necessary to complete your plan.

 

Coming out of a 6/12/25 programme we will move into a giant set plan whereby you are looking into training at a very high intensity as well as lifting with both tension and heavyweight. Aim to lift as heavy as you possibly can whilst maintaining time under tension and tempo.


dliftrs


Training Phase

 

Monday: Upper body

Tuesday: Lower body

Wednesday: REST

Thursday: Conditioning

Friday: Upper body

Saturday: Lower body

Sunday: REST


Lower Body Session
Order Exercise Sets Reps Tempo Rest
A1 Back Squat 4 6-8 3110 10s
A2 Lying Leg Curl 4 6-8 3110 60s
B1 Reverse Hack Squat 4 10 3010 10s
B2 Leg Press 4 12 3010 10s
B3 Seated Leg Curl 4 12 3010 10s
B4 Leg Extension 4 20 2010 90s
C1 Prowler Push Drop Set 1 5 Plate Drops 3010 x

Upper Body Session
Order Exercise Sets Reps Tempo Rest
A1 Flat Rotation Dumbbell Fly 4 6-8 3110 10s
A2 Band Assisted Supinated Grip Chin Up 4 6-8 3110 60s
B1 Dumbbell Chest Press 4 10 3010 10s
B2 Unilateral Seated Cable Row 4 12 3010 10s
B3 Seated Dumbbell Laterals 4 12 3010 10s
B4 Seated Machine Flies 4 20 2010 90s
C1 Hammer Strength High Row 1 3×10 3010 x

close grip bench press


Conditioning 1
Order Exercise Sets Reps Rest
A1 Barbell Clean and Press 5 10 10s
A2 Wide Grip Chin Ups (Band Assisted) 5 10 10s
A3 Farmers Walk 5 20m 10s
A4 Heavy Prowler Push 5 20m 10s
A5 Watt Bike Sprint 5 30s 120s

  Conditioning Alternative
Order Exercise Sets Reps Rest
A1 Barbell Clean and Press 5 10 10s
A2 Wide Grip Chin Ups (Band Assisted) 5 10 10s
A3 Heavy Kettle Bell Farmers Walk 5 20m 10s
A4 Barbell Walking Lunges 5 20m 10s
A5 Spin Bike Sprint 5 30s 120s

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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