Beach Ready: V Taper Focus

Beach ready in 10 (ish) weeks depending on your rest needs and current fitness. 2 phase: build, sharpen and mini-cut with de-loads as needed and on your own.

For intermediate or advanced lifters, as increases in volume are large and expects a degree of ability and fitness coming in. Also assumes you can double-progress on your own and that you will add or cut exercises/reps/weight as needed (more on the add/adjust side). No plan is going to be made for you, it’s for the broader group so you need to adjust according to your body, fitness level and personal goals. 

Use second and fourth day for focus areas, here listed in a V-taper format. Adjust throughout as needed based on your individual needs. Also, includes little in the way of stretches or corrective measures as those are personal as well. I’ve included some of mine to provide a view of how it can be implemented, but it’s a bland representation that you need to adjust to you. 

However, follow the structure, do no less than the sets prescribed and continue to increase weight and reps where possible to continue growth. Listen to your body, though. If you are at this stage, you should be used to adjusting your plans anyway if you are able, and want, to maximize. 

Starting week 4, begin watching volume closely and ensure that each week volume is increasing. This should coincide with set improvements that are aligned to your goals. 

Week 7, begin your cut and make sure you are upbeat and moving from exercise to exercise. 

Finally, this is all for shit without diet. Bulk 7 weeks and cut out. Ideal if you start after a minicut. If you are over 15% body fat you won’t be “show” ready, and really, anything over 18% should go on decent cut before using this to bulk or sharpen as you’re only losing a couple percentage points on the cut here and will need to seriously cut otherwise. That said, this is good if you just want summer ready or to sharpen after extended bulks/minicuts. Also good if you typically stay between 12-18% and want to look good without being miserable during a long draw down. 

Can also be repeated as often as needed to get where you want to be for your personal goals. You can make a lot of progress but make sure your goals/diet are aligned and reasonable.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

21s (EZ Bar)

Kettlebell Gorilla Row

Squat (Barbell)

Shrug (Barbell)

Bulgarian Split Squat (Dumbbell)

High Pull

Lying Rear Lateral Raise

Abs Crunch (Weighted)

Pallof Press

Leg Raise (Captain's Chair)

Lat Pulldown (Single Arm)

Chin-Up (Weighted)

Seated Row (Machine)

Preacher Curl (Barbell)

Katana Extension

Dead Hang

Plate Pinch

Good Morning

Standing Behind Neck Shoulder Press (Barbell)

TRX Push-up

One Arm Lateral Raise (Cable)

Face Pull

Back Extension

Leg Extension

Kettlebell Swing

Seated Calf Raise

Jump Rope

Adjust as needed but keep an eye on set counts especially as it relates to your v-taper goals

Frog Hip Thrust

World's Greatest Stretch

Single Leg Hip Thrust

Lateral Raise (Dumbbell)

Band Pull Apart

Stiff Leg Deadlift

Pec Deck (Machine)

High Row

Reverse Hyperextension

Wave 1

Dragon Flag

Windshield Wipers

Eliptical

Kettlebell Clean & Press

Pull-Up (Weighted)

Prowler Push

Straight Arm Push Down

Single Arm High Row (Cable)

Clean (Barbell)

1km Row

Phase 2

Start watching volume and ensure it is increasing weekly from here until phase 2. 

Cut phase! Keep workouts upbeat and short on time. 

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