Get Summer-Ready Now with a Strategic Workout Split

On this page

• Why a Workout Split Is Essential
  
• Common Workout Splits
  
• Your Summer-Ready Split
  
• Active Recovery Days
  
• Nutrition & Supplementation
  
• Your Basic Path to a Stronger Summer

Summer is fast approaching, and with it comes the opportunity to feel strong, confident, and ready for every moment—whether it’s a beach outing, a hike, or an active weekend with friends. To achieve a fit, functional, and energized physique, you need more than haphazard workouts or fleeting trends. You need a structured, sustainable plan designed for results.

Fitness doesn’t need to be complicated—effective results come from clear, science-backed plans. We champion straightforward and effective fitness: no fads, no-nonsense, just evidence-based strategies that deliver. This guide provides a workout split to transform your body, enhance your stamina, and confidently prepare you for summer. In tandem with proper nutrition and targeted supplements, this plan will help you reach your goals. Let’s get started.

Why a Workout Split Is Essential

A workout split organizes your training by assigning specific muscle groups or fitness goals to each day of the week. It’s a strategic framework that ensures efficiency, promotes recovery, and drives progress. Without a split, training every muscle group daily risks fatigue and stalls growth. This is key because muscles strengthen and grow during recovery, not during the workout.

Indeed, the science is clear: resistance training creates microtears in muscle fibres. With adequate rest and nutrition, your body repairs these fibres, making them stronger and more resilient. A well-designed split optimizes this process, allowing intense focus on each muscle group while providing adequate recovery time. The outcome? Greater strength, improved definition, and a body that's ready for any challenge, including beach wear.

Common Workout Splits

• Push/Pull/Legs: Dedicates one day to pushing muscles (chest, shoulders, triceps), one to pulling (back, biceps), and one to legs. This is ideal for balanced strength development.
  
• Upper/Lower: Alternates upper- and lower-body sessions, perfect for four-day schedules with ample recovery time.
  
• Full-Body: Targets all major muscle groups in one session, making it an excellent choice for beginners or those with tighter schedules.

Remember, the most effective split is the one you can consistently maintain. Let’s work together to build a plan that's tailored to your unique summer goals, giving you the control and power to shape your fitness journey.

Your Summer-Ready Split: Four Days a Week for Serious Progress

Monday: Upper Body Strength

• Bench Press: 4 sets of 6–8 reps
  
• Overhead Press: 3 sets of 8–10 reps
  
• Barbell Rows: 4 sets of 6–8 reps
  
• Pull-Ups (or assisted): 3 sets to failure
  
• Accessory: Lateral Raises + Tricep Dips – 3 sets of 12 each

Pro Tip: Rest 60–90 seconds between sets to optimize muscle growth. Focus on controlled form to maximize gains.

Tuesday: Lower Body Strength

• Squats: 4 sets of 6–8 reps
  
• Deadlifts: 3 sets of 5–7 reps
  
• Walking Lunges: 3 sets of 12 per leg
  
• Hip Thrusts: 3 sets of 10–12 reps

Pro Tip: Prioritize depth and stability in squats and deadlifts to effectively engage all major leg muscles.

Thursday: Cardio and Core Conditioning

• High-Intensity Interval Training (HIIT): 20 minutes (e.g., 30s sprint/60s walk or rowing intervals)
  
• Hanging Leg Raises: 3 sets of 15
  
• Russian Twists: 3 sets of 20 per side
  
• Plank: 3 sets of 60 seconds

Pro Tip: Aim for 80–90% of your maximum heart rate during HIIT intervals to maximize calorie burn.

Saturday: Full-Body Functional Training

• Kettlebell Swings: 4 sets of 15
  
• Barbell Complex (e.g., clean, squat, press): 3 sets of 8
  
• Battle Ropes: 3 sets of 30 seconds
  
• Box Jumps: 3 sets of 12

Pro Tip: Emphasize smooth, controlled movements to build endurance and prevent injury.

Active Recovery (Wednesday, Friday, Sunday)

These days are for light activity—20–30 minutes of walking, yoga, foam rolling, or mobility exercises. They promote blood flow, reduce soreness, and prime you for upcoming training sessions, ensuring your body is ready for the next intense workout.

The above split targets all major muscle groups, improves cardiovascular fitness, and prioritizes recovery. Follow it for 8–12 weeks, and you’ll see significant improvements in your strength and overall physique (hello, bikini body!)

Nutrition and Supplementation: The Cornerstone of Performance

Before You Train (1–2 hours prior):

• Complex Carbs: Oats, sweet potatoes, bananas for sustained energy
  
• Protein: Eggs, Greek yogurt, or a Basic whey shake to prime muscles

During & After Workout:

• Hydration: Sip water or Basic Hydration electrolyte blend to replace sweat losses

Post-Workout Fuel (within 30–60 minutes):

• Fast-Digesting Carbs: White rice, fruit, sourdough
  
• Protein: Chicken, fish, or Basic Whey Protein

Daily Foundations:

• Healthy Fats: Avocado, nuts, seeds, and olive oil for hormone balance and brain health
  
• Protein Target: 0.8–1g per pound of body weight
  
• Water Intake: 0.5–1oz per pound of body weight daily

Supplement Stack:

• Basic Whey Protein: 20–30g post-workout
  
• Creatine: 3–5g daily
  
• BCAAs: 1 scoop during/after training
  
• Glutamine: 5g post-workout
  
• Thermogenic Blend: Pre-workout for metabolism and energy
  
• Electrolytes: During/post-workout
  
• Mass Gainer: As needed on high-intensity training days

Tip for Alternative Diets: Following keto, low-carb, intermittent fasting, or another eating pattern? Adjust macros and timing—but keep protein high, choose nutrient-dense whole foods, and stay hydrated. Time your supplements around meals and workouts to maintain energy, recovery, and progress.

Your Basic Path to a Stronger Summer

This isn’t about shortcuts or gimmicks—it’s a science-driven roadmap. Commit to the split, dial in your nutrition, leverage your supplements, and make consistency your superpower. In 12 weeks, you’ll own a physique and stamina that lets you embrace summer and life without hesitation.