Gain A Beach Body In 8 Weeks | Week 4

Written by Jamie Bantleman

Beach Body Plan

At this point we must begin to look at how to maintain the loss of body fat by continually changing your training regime as well as changing your nutritional strategy in small ways. We will now begin to introduce more complex carbohydrates such as oats and simple carbohydrates, such as rice. These foods will once again be consumed post-workout and in the evening.


Sugar broken down by the metabolism of carbohydrates can help increase melatonin in the brain which therefore improves sleep quality, this is why we never advocate carbohydrates in the mornings and only at night unless you are training first thing in the morning and you need the replenishment.


This will be the final phase of the nutritional phase where we are slowly implementing different foods back into the diet. Once you have completed this phase you will go into some light carb-cycling to really kick you on in terms of fat loss.

yoga on the beach

Your training phase will consist of 5 sessions per week once more, however, we will doing 5 resistance training sessions and no ‘all out conditioning’ workouts. Programming will be once again simple to follow and enable you to get the job done without huge stress or worries.


German volume training will be the programme to follow, to those who know about this programme you will know its effectiveness when done properly and you will find that you are going to face an intense yet efficient training phase.



Monday: Upper body

Tuesday: Lower body

Wednesday: REST

Thursday: Arms and shoulders

Friday: Upper body

Saturday: Lower body

Sunday: REST

summer squats

Chest and Back
Order Exercise Sets Reps Tempo Rest
A1 Incline Barbell Press 10 10 3010 30s
A2 Wide Lat Pull Down 10 10 3010 60s
B1 Flat Dumbbell Flies 3 12 3110 10s
B2 Low Seated Row 3 12 3110 60s
C1 Machine Chest Press 1 D/S 2010 X

Order Exercise Sets Reps Tempo Rest
A1 Barbell Front Squat 10 10 3010 30s
A2 Lying Leg Curl 10 10 3010 60s
B1 Leg Extension 3 12 3110 10s
B2 Seated Leg Curl 3 12 3110 60s
C1 Hack Squat 1 D/S 2010 X

summer hydration

Arms and Shoulders
Order Exercise Sets Reps Tempo Rest
A1 Dumbbell Shoulder Press 10 10 3010 30s
A2 Seated Lateral Raises 10 10 3010 60s
B1 Close Grip Barbell Press 3 12 3110 10s
B2 EZ Bar Preacher Curl 3 12 3110 60s
C1 Cable Bicep Curl 1 D/S 2010 X


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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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