Fitness Workout

Summer Workout Plan (WANTED: FAST RESULTS!!)

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

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  1. Hey Jeff, I'm going boating tomorrow and some girls will be there and I haven't worked out in years. I need a workout that I can do today (can't take too long, we're going drinking tonight) to get me JACKED for the ladies tomorrow.

  2. what if i don't have access to a chin up bar? the ceiling at my house is too low for my door hanger one, i can't even properly hook it into the door frame because the roof line comes right down to the top of the door frame, and my gym at school has no chin up bar sadly

  3. Great video. How would you recommend the week split with doing everything twice a week. Dont worry i haven't been slacking, would just like to change it up. @athlean-x

  4. People can't seem to understand that fast results aren't real. It doesn't matter what kind of crazy genetics you may have, in two weeks you can't look good if you are a skinny fat procrastinator who just crawled out of bed for the first time and said "OH *** ITS SUMMER". What are the ways to get in shape? Well, there's getting lean, and building muscle. People built a decent foundation of muscle, emphasis on DECENT, through years of going to the gym, only the genetically inclined began to look like bodybuilders. So what exactly do you believe anyone, or Jeff, could help you with in terms of building muscle in 2-4 weeks, even a month. The other option, get lean. Once again, being lean only looks good if you have a muscular foundation, assuming you have a bit of muscle and just came out of a bulk or something, in 2-4 weeks the best planned cut to get you lean will make you lose mass, simply because to lose anything over 4 lbs of fat in 2 weeks is too big of a deficit. Period.

  5. i need some tips
    i am about 1.95m 17yo and before easter vacations i was 94kg now i am 85
    the biggest differences i have saw are on my calves and quads my chest my arms and my obliques
    also when im flexin my abs are more visible than before but for example when im sitting my belly feels too loose and idk why
    btw i play basketball

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