Summer Workout Plan (WANTED: FAST RESULTS!!)

Summer Workout Plan (WANTED: FAST RESULTS!!)

Looking to shape up for the summer and get fast results? You’re in luck! Our Summer Workout Plan is here to help you achieve your fitness goals and feel confident in your own skin. With targeted exercises and effective diet tips, you’ll be on your way to a healthier and happier you in no time. Say hello to a fitness routine that will leave you feeling energized, stronger, and ready to take on whatever the summer brings!

Workout plan to get ripped and build muscle quickly…

Summer workout plans are popular the closer we get to Summer. The problem is exactly that, waiting until Summer before you try and get yourself into shape. That said, in this video, I give you a workout plan and nutrition advice to try and get you a jump start on that summer body before it’s too late.

The first thing you have to concentrate on if you want to see fast results is nutrition. This applies whether or not you are trying to build muscle or lose fat. If you aren’t supporting your efforts with solid nutrition, then you aren’t going to get the results you are looking for (at least not long term). If you are trying to build muscle so you can avoid getting the proverbial sand kicked in your face then you are going to have to make sure you are taking in enough high quality calories to support your hard work in the gym.

This doesn’t mean skipping meals and following fad diets or cleanses. This means getting in a steady supply of fibrous carbohydrates and complex carbs while meeting your protein and dietary fat needs. Muscle cannot be built from air. It needs proper nutrition in order to feed the process of growth and it must be prioritized if you want to see fast results. The same thing applies to those that need to lose body fat quickly. Any short term successes you have from “dieting” will quickly be lost as the months add up and your will power and ability to stick to the deprivation approach wanes.

Next you need to increase your workout and training frequency. If you train just a single muscle group or even a couple at a time, you will only hit them most likely once every 7 or 8 days. This won’t be enough stimulus to prompt the fastest new growth. That said, you can increase your frequency if you slightly alter the method in which you train your muscles. Aim to hit the same muscles twice each week; once very heavy with the intent of creating sheer overload and the second with focused intention and isolation of the muscle.

I demonstrate an example of this concept with the dumbbell cheat laterals and the strict one and a half laterals for shoulders. Hitting both exercises in a week will help to make sure you have both types of loading covered.

The next step is to include your weak point training. Maybe your calves are a weak point for you and you are ashamed to show them off during the summer in your shorts. Not a problem. Aim to include 3 separate sessions each week directed at your calves. It doesn’t have to be a long workout at all. I show you how you can include one calf exercise for just 5 sets at a time that will significantly increase the size of your calves in a short period of time.

Ab exercises can be performed upwards of 6-7 times per week. In fact, the increased training frequency here (while still not a long time commitment) can increase the resting tone of your abs and make them more visible if you have been following the proper nutrition plan that I recommended in the beginning of this description.

The bottom line is you can’t wait until the last minute if you want to be ripped for Summer every year. Sooner or later you aren’t going to be able to turn it around as fast as you’d like. Instead, you can get ripped and stay ripped all year round while building muscle consistently throughout the year by training like an athlete. Head to and get the ATHLEAN-X Training System to see exactly how to do it.

For more videos on how to get ripped fast and how to build muscle for the Summer, be sure to subscribe to our channel here on youtube at


Summer is here, and with it comes the need to get in shape. A summer workout plan can help you achieve your fitness goals quickly, but it’s important to choose a plan that is effective and tailored to your needs. In this article, we will discuss a summer workout plan that is designed to give you fast results.

The Ultimate Summer Workout Plan

To get the most out of your summer workout plan, focus on three key areas: cardiovascular exercise, strength training, and nutrition. These areas are all interrelated and can work together to help you achieve your goals.

Cardiovascular Exercise

Cardiovascular exercise is essential for burning calories and improving your overall fitness level. You should aim to do at least 150 minutes of moderate-intensity cardio per week, such as running, cycling, or swimming. Here are some tips for maximizing your cardio workouts:

  • Vary your workouts to keep things interesting and to target different muscle groups
  • Use interval training to increase the intensity of your workout and burn more calories
  • Use a heart rate monitor to ensure that you are working at the correct intensity

Strength Training

Strength training is crucial for building muscle and increasing your metabolism. You should aim to do strength training exercises at least two times per week, with a focus on compound exercises that work multiple muscle groups at once. These exercises include squats, deadlifts, lunges, push-ups, and pull-ups. Here are some tips for getting the most out of your strength training workouts:

  • Start with a weight that challenges you but allows you to complete the exercise with proper form
  • Increase the weight gradually as you get stronger
  • Do a variety of exercises to target different muscle groups


Nutrition is the foundation of any fitness plan, and it’s especially important when trying to get fast results. Eating a healthy, balanced diet will help you fuel your workouts and provide your body with the nutrients it needs to build muscle and burn fat. Here are some tips for eating well:

  • Focus on whole foods, such as fruits, vegetables, lean proteins, and whole grains
  • Avoid processed foods, sugary drinks, and snacks
  • Stay hydrated by drinking plenty of water throughout the day


Following the ultimate summer workout plan outlined above can help you achieve your fitness goals quickly and efficiently. Remember to focus on cardiovascular exercise, strength training, and nutrition, and to vary your workouts to keep things interesting. With hard work and dedication, you can transform your body and feel great all summer long!


  1. How often should I work out per week?
    Answer: You should aim to work out at least three to four times per week for optimal results.

  2. Can I just do cardio and skip strength training?
    Answer: While cardio is important for burning calories, strength training is essential for building muscle and increasing your metabolism. Both are needed in a well-rounded fitness plan.

  3. What should I eat before and after my workouts?
    Answer: You should eat a small meal or snack containing protein and carbohydrates before your workouts and a larger meal with protein, carbohydrates, and healthy fats after your workouts.

  4. How long should my cardio workouts be?
    Answer: Aim for at least 30 minutes of moderate-intensity cardio per workout, but you can increase this to up to 60 minutes as you get progress.

  5. How long will it take to see results?
    Answer: This varies from person to person but sticking to the ultimate summer workout plan and eating a healthy diet can help you achieve noticeable results in as little as four to six weeks.