Here’s a run-through of all the training methods used in this program.

Beach Bum Program Overview

Written by Russ Howe PTI, and most recently updated 1 day ago.

6 min read

This has been one of the most popular plans on since I released it way back in 2015.

It’s an 8-week program which has you training your lower body twice per week (ouch!), as well as tackling some horrible (but highly effective!) cardio challenges.

Here’s the lowdown on how it all works.

Program length: 8 weeks.
Frequency: 6 workouts per week.
Session breakdown: You will hit each muscle group twice per week, and you’ll use a combination of intermittent cardio and supersets in each workout.
Rep ranges used: Low, moderate, and high.
Muscle Buster techniques: Rest pause, dropsets, HIIT.



Workout Calendar

You’ll be training six days per week for the next 8-weeks.

It’s broken down into the following order; lower body on Mondays, upper body on Tuesdays, cardio on Wednesdays, and then the cycle is repeated on Thursday, Friday, and Saturday, with Sunday being used as a recovery day.

If you cannot train six days per week or you just have one week which is a nightmare, don’t worry, this plan is flexible.

If you can only train 3x I recommend following the first three workouts, and then picking up where you left off next week. It’ll take twice as long to complete, but it’s still effective. If you can train 4x per week you hit the first four workouts of the week (the program will only take 8-weeks). Finally, if you can train 5x per week you do the above but add the second cardio workout.

Beach Bum

High Reps To Low Reps

Beach Bum revolves around the structure of it’s rep ranges.

It uses something known as the pendulum periodization model; a training framework which has been used by athletes for many decades, and it’s great for boosting strength and building muscle. (1, 2, 3)

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