Brandon Hendrickson’s Ripped For Summer Workout

Summer is almost here and everyone wants to look their best, so I’m excited to give to you my 4-week, “Ripped for Summer Workout.”

This is an intense plan, hitting a different bodypart each day for a total of five workouts per week. You can do them five days in a row (Monday-Friday, for example), using the weekend as rest days, or split up your rest days during the week (Monday-Wednesday, Thursday off, Friday-Saturday, Sunday off).

That is up to you, but with the amount of volume below, make sure your diet and supplementation is on point as well. Two of my favorites are Beast Mode Candy Blast pre-workout, giving me great energy and pumps during my workout, and BCAA 2:1:1 (Tropical Breeze), which helps me in recovery from hard training sessions.

Train hard and you’ll get big results in 4 weeks.

Day 1 – Delts
Lateral raises – 4 sets heavy. Superset with 4 sets moderate weight, 10 reps each
Barbell front raises – 6 sets of 12-15 reps
Two handed rope front raises – 4 sets of 10-12 reps
Dumbbell front raises – 4 sets of 10-12 reps
Upright rows – 4 sets of 12-15
Arnold presses – 4 sets of 12-15
Dumbbell shoulder press – 4 sets of 12-15
Above head rope pulls super set with face pulls – 4 sets of 12 for each

Day 2 – Arms
Preacher dumbbell curls – 5 sets of 12
Preacher barbell curls – 5 sets of 12
Tricep V bar pushdown – 5 sets of 15
Skull crushers – 5 sets 15
Seated incline dumbbell curls – 4 sets of 15
Straight bar cable pushdowns – 4 sets of 15

Day 3 – Back
Lat pull-downs – 6 sets of 12
Over the head face pulls – 6 sets of 12
Face pulls – 6 sets of 12
V-bar pull downs high on chest – 6 sets of 12
V-bar pull downs below chest – 6 sets of 12
Reverse handle lat pulldown (palms facing you) – 6 sets of 12
Behind the back shrugs – 3 sets of 12

Day 4 – Chest
Barbell incline bench – 5 sets of 10-12
Dumbbell incline – 5 sets of 10-12
Low cable flys – 6 sets of 12-15 reps
Incline flys – 4 sets of 12-15 reps
EZ-curl bar underhand raises – 4 sets of 12-15 reps

Day 5 – Legs
Single leg quad extension – 6 sets of 15
Hamstring curl – 6 sets of 15
Squat – 5 sets of 15, 15, 12, 12, 8. The last set will be the heaviest
Leg press – Start with heaviest weight..10-12 sets, strip a plate off each set

This is an intense training split with a lot of volume, but if you put in the work the results will come. Repeat this for four weeks, some added cardio and a good diet, and you can be looking your best when summer arrives.

The key will be pushing yourself with these workouts over the next four weeks. Each week, try to do more weight or shorten rest periods. Keep challenging yourself, stay focused and intense and you’ll be impressed with where you are in four short weeks.

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