# Get Fit with This 5-Day Men’s Summer Ready Workout Plan Summer’s almost here, and it’s time to step up. Whether you want to build muscle, burn fat, or just feel stronger and more confident shirtless, it all starts with a focused fitness routine built for results. This workout plan is designed for men who are ready to commit a few days a week to training that actually delivers. You won’t need to live in the gym, but you’ll need to show up and put in the work. With the right balance of strength training, conditioning, and core work, you’ll start noticing a leaner, more defined physique. ![man](//cdn.gymaholic.co/articles/get-fit-with-this-5-day-mens-summer-ready-workout-plan/man-new.jpg "man") By the end of this plan, you’ll have more energy, better muscle definition, and a strong foundation to carry into the rest of the year. ## 5-Day Men’s Summer Ready Plan Overview The 5-Day Men’s Summer Shred Workout Plan is built to help you drop fat, build lean muscle, and boost your athletic performance as the warm weather hits. This gym-based program focuses on shaping your body with a balanced mix of weight training, metabolic conditioning, and core-focused movements. Each day targets a specific goal: chest and triceps, legs, back and biceps, core, and full-body conditioning. This structure allows you to train consistently while giving muscle groups time to recover properly. Whether you're getting back into training or pushing to break through a plateau, this program gives you the structure and intensity you need to stay motivated. All you need is access to basic gym equipment—and the discipline to stick to five solid training days a week. ### Reminders before you start * **Warm-Up First:** Start each workout with a 5 to 10-minute [warm-up.](https://www.gymaholic.co/articles/warming-up-and-stretching) Simple dynamic movements like jumping jacks, arm swings, or light jogging help raise your heart rate, increase blood flow to your muscles, and reduce the risk of injury. * **Rest Between Sets:** Keep rest periods short, 30 to 40 seconds, to stay in the zone and maintain intensity. * **Focus on Form:** Don’t rush through reps. Controlled, intentional movement builds more strength and reduces injury risk. * **Cool Down After:** Finish your session with 5 to 10 minutes of light cardio and [stretching.](https://www.gymaholic.co/articles/stretching-before-or-after-a-workout) This helps your body transition back to a resting state, reduces muscle soreness, and improves flexibility. Most workouts in this plan follow a circuit format. You’ll cycle through a series of exercises with little rest between them to keep your heart rate high and metabolism firing. Each full sequence is one round. For example, a round might include squats, push-ups, mountain climbers, and planks done back to back. After each round, rest briefly, then repeat. This style of training builds strength, [burn fat](https://www.gymaholic.co/articles/how-to-lose-stubborn-fat), and improves endurance all at once. It’s efficient, intense, and exactly what you need to cut down and get shredded before summer hits. ### Day 1: Upper Body & LISS 🔥🔥

Block #1
Incline Prone Dumbbell Bench Row	3 x 10 reps
Rest	60 seconds
Block #2
Barbell Incline Bench Press	3 x 12 reps
Rest	40 seconds
Block #3
Bent Over Single Arm Row (Left Side)	2 rounds x 10 reps
Bent Over Single Arm Row (Right Side)	2 rounds x 10 reps
Rest	50 seconds
Block #4
Seated Cable Row	3 x 10 reps
Rest	60 seconds
Block #5
Lat Pulldown Close Grip (Dropset)	3 x 10 reps
Rest	10 seconds
Block #6
Alternate Dumbbell Lateral Raise (Total Reps)	3 x 14 reps
Rest	45 seconds
Finisher
Stationary Bike (Steady State)	1 x 20 minutes
Rest	60 seconds

You can find the plan in our app: {id:33032,className:Plan} ### Day 2: Leg Sesh 💥

Block #1
Barbell Front To Back Squat	3 x 10 reps
Rest	60 seconds
Block #2
Romanian Deadlift (RDL)	3 x 10 reps
Rest	60 seconds
Block #3
Dumbbell Split Squat (Left Side)	3 rounds x 10 reps
Dumbbell Split Squat (Right Side)	3 rounds x 10 reps
Rest	60 seconds
Block #4
Lying Leg Curl	3 x 12 reps
Rest	60 seconds
Block #5
Dumbbell Calf Raise	3 rounds x 10 reps
Dumbbell Goblet Squat	3 rounds x 10 reps
Rest	60 seconds
Finisher
Bottoms Up	3 rounds x 40 seconds
Oblique Leg Pull In	3 rounds x 40 seconds
Rest	35 seconds

### Day 3: Abs & HIIT ☄️

Block #1
Cocoon	2 rounds x 30 seconds
Plank Hip Roll	2 rounds x 30 seconds
Rest	30 seconds
Block #2
Reach And Catch	2 rounds x 30 seconds
Air Bike	2 rounds x 30 seconds
Rest	30 seconds
Cardio Finisher
Treadmill (High Intensity)	10 rounds x 30 seconds
Treadmill (Steady State)	10 rounds x 1 minute
Rest	60 seconds

### Day 4: Upper Body Power Workout 🫵

Block #1
Lying Bench Cable Fly	3 x 10 reps
Rest	60 seconds
Block #2
Decline Dumbbell Bench Press	3 x 10 reps
Rest	60 seconds
Block #3
Dumbbell Decline Bench Press	3 rounds x 15 reps
Bench Dip	3 rounds x 15 reps
Rest	60 seconds
Block #4
Alternate Dumbbell Front Raise (Total reps)	3 x 14 reps
Rest	60 seconds
Block #5
Single Arm Cable Lateral Raise (Left Side)	3 rounds x 10 reps
Single Arm Cable Lateral Raise (Right Side)	3 rounds x 10 reps
Rest	60 seconds
Finisher
Standing Cross Crunch	3 rounds x 30 seconds
Full Plank Jump	3 rounds x 30 seconds
Flutter Kick	3 rounds x 30 seconds
Rest	30 seconds

### Day 5: Full Body Burner & HIIT 🤜🤛

Block #1
Kettlebell Swing	3 x 10 reps
Rest	60 seconds
Block #2
Bent Over Reverse Grip Row	3 x 10 reps
Rest	60 seconds
Block #3
Decline Dumbbell Bench Press	3 x 10 reps
Rest	60 seconds
Block #4
Lat Pulldown	3 x 12 reps
Rest	50 seconds
Block #5
Arnold Press (Total reps)	3 x 14 reps
Rest	40 seconds
Block #6
Reverse Machine Fly (Can sub with dumbbell rear delt fly)	3 x 10 reps
Rest	40 seconds
Block #7
Cable Curl	2 rounds x 10 reps
Cable Overhead Tricep Extension	2 rounds x 10 reps
Rest	40 seconds
Finisher
Burpee	3 rounds x 30 seconds
Jumping Jack	3 rounds x 30 seconds
Plank To Full Plank	3 rounds x 30 seconds
Rest	60 seconds

![arms](//cdn.gymaholic.co/articles/get-fit-with-this-5-day-mens-summer-ready-workout-plan/arms.jpg "arms") ### Day 6: Rest Day Rest is where real progress happens. Your muscles grow and your mind recharges when you pause. ### Day 7: Rest Day Rest is not a setback. It restores energy, reduces fatigue, and improves focus. ### Day 8: Upper Body & LISS 🦾

Block #1
Dumbbell Pullover To Press	3 x 10 reps
Rest	40 seconds
Block #2
Dumbbell Incline Fly	3 x 10 reps
Rest	40 seconds
Block #3
Cable Single Arm Palm Rotational Row (Left Side)	2 rounds x 10 reps
Cable Single Arm Palm Rotational Row (Right Side)	2 rounds x 10 reps
Rest	50 seconds
Block #4
Reverse Grip Cable Lat Pulldown (Dropset)	3 x 10 reps
Rest	10 seconds
Block #5
Seated Dumbbell Tricep Kickback	3 x 10 reps
Rest	40 seconds
Block #6
Rope Cable Curl	3 x 10 reps
Rest	45 seconds
Finisher
Stairmaster	1 x 20 minutes
Rest	60 seconds

### Day 9: Leg Burner 🔥🔥

Block #1
Barbell Front To Back Squat	3 x 10 reps
Rest	60 seconds
Block #2
Seated Barbell Good Morning	3 x 10 reps
Rest	60 seconds
Block #3
Walking Lunge (Total reps)	3 x 16 reps
Rest	60 seconds
Block #4
Leg Extension	3 x 15 reps
Rest	60 seconds
Block #5
Lying Leg Curl	3 x 12 reps
Rest	60 seconds
Block #6
Calf Raise	3 x 15 reps
Rest	60 seconds

### Day 10: Abs & HIIT 🥵

Block #1
Toe Touch Crunch	3 rounds x 30 seconds
Alternate Oblique Hip Raise	3 rounds x 30 seconds
Rest	30 seconds
Block #2
Plank Cross Knee To Elbow	3 rounds x 30 seconds
Elbow To Knee Crunch	3 rounds x 30 seconds
Rest	30 seconds
Cardio Finisher
Stationary Bike (High Intensity)	9 rounds x 30 seconds
Stationary Bike (Steady State)	9 rounds x 1 minute
Rest	60 seconds

![abs](//cdn.gymaholic.co/articles/get-fit-with-this-5-day-mens-summer-ready-workout-plan/abs.jpg "abs") ### Day 11: Upper Body Crusher 💯

Block #1
Bent Over Dumbbell Reverse Grip Row	3 x 16 reps
Rest	50 seconds
Block #2
Elevated Cable Row	3 rounds x 10 reps
Inner Bicep Curl	3 rounds x 10 reps
Rest	45 seconds
Block #3
Cable Fly	3 x 12 reps
Rest	45 seconds
Block #4
Decline Dumbbell Bench Press	3 x 12 reps
Rest	45 seconds
Block #5
Single Arm Cable Lateral Raise (Left Side)	3 rounds x 10 reps
Single Arm Cable Lateral Raise (Right Side)	3 rounds x 10 reps
Rest	45 seconds
Block #6
Half Kneeling Single Arm Overhead Cable Tricep Extension (Left Side)	3 rounds x 8 reps
Half Kneeling Single Arm Overhead Cable Tricep Extension (Right Side)	3 rounds x 8 reps
Rest	40 seconds
Finisher
Crunch	3 rounds x 40 seconds
Dead Bug Heel Tap	3 rounds x 40 seconds
Feet Up Crunch	3 rounds x 30 seconds
Rest	30 seconds

### Day 12: Full Body Fire ☄️

Block #1
Heel Elevated Squat	3 x 10 reps
Rest	60 seconds
Block #2
T Bar Row	3 x 10 reps
Rest	60 seconds
Block #3
Dumbbell Incline Fly	3 x 12 reps
Rest	60 seconds
Block #4
Bent Over Dumbbell Reverse Grip Row	3 x 12 reps
Rest	50 seconds
Block #5
Alternate Dumbbell Lateral Raise (Total reps)	3 x 14 reps
Rest	40 seconds
Block #6
Bent Over Cable Rear Delt Fly	3 x 10 reps
Rest	40 seconds
Block #7
Bent Over Cable Concentration Curl	3 rounds x 10 reps
Dumbbell Tricep Extension	3 rounds x 10 reps
Rest	40 seconds
Finisher
2 x Jump Squat To Reverse Lunge Crossover	2 rounds x 30 seconds
Plank	2 rounds x 30 seconds
Hollow Body Rock To Ab Air Bike	2 rounds x 30 seconds
Rest	60 seconds

### Day 13: Rest Day Taking time off helps prevent burnout. You can't pour from an empty cup. ### Day 14: Rest Day Sleep and rest boost immune function and support hormonal balance for long-term health. ### Day 15: Upper Body & LISS 🤜🤛

Block #1
Snatch Grip Rack Pull	3 x 10 reps
Rest	45 seconds
Block #2
Alternate Dumbbell Fly (Total Reps)	3 x 12 reps
Rest	40 seconds
Block #3
Dumbbell Pullover To Press	3 x 8 reps
Rest	40 seconds
Block #4
Close Grip (Diamond) Push Up (Kneeling allowed)	3 x 40 seconds
Rest	30 seconds
Block #5
Landmine Lateral Raise (Left Side)	2 rounds x 8 reps
Landmine Lateral Raise (Right Side)	2 rounds x 8 reps
Rest	40 seconds
Block #6
Incline Dumbbell Tate Press	3 rounds x 8 reps
Inner Bicep Curl	3 rounds x 8 reps
Rest	45 seconds
Block #7
Cuban Press (Total reps)	3 x 14 reps
Rest	45 seconds
Finisher
Treadmill	1 x 20 minutes
Rest	60 seconds

![back](//cdn.gymaholic.co/articles/get-fit-with-this-5-day-mens-summer-ready-workout-plan/back.jpg "back") ### Day 16: Leg Burn 💥

Block #1
Sumo Squat	3 x 10 reps
Rest	60 seconds
Block #2
Landmine RDL	3 x 12 reps
Rest	60 seconds
Block #3
Dumbbell Walking Lunge (Total reps)	3 x 16 reps
Rest	60 seconds
Block #4
Leg Press	3 x 15 reps
Rest	60 seconds
Block #5
Jump Squat	3 x 12 reps
Rest	60 seconds
Block #6
Dumbbell Calf Raise	3 x 15 reps
Rest	60 seconds

### Day 17: Abs & LISS Fire 🔥🔥

Block #1
Hanging Knee Raise	3 rounds x 30 seconds
Alternate Leg Raise Crunch	3 rounds x 30 seconds
Rest	30 seconds
Block #2
Plate Twist	2 rounds x 30 seconds
Air Bike	2 rounds x 30 seconds
Rest	30 seconds
Cardio Finisher
Rowing (High intensity)	10 rounds x 30 seconds
Rowing (Low intensity)	10 rounds x 1 minute
Rest	60 seconds

### Day 18: Upper Body Strengthening ☄️

Block #1
Incline Prone Dumbbell Bench Row	3 x 10 reps
Rest	45 seconds
Block #2
Dumbbell Fly	3 x 12 reps
Rest	40 seconds
Block #3
Cable Single Arm Palm Rotational Row (Left Side)	3 rounds x 10 reps
Cable Single Arm Palm Rotational Row (Right Side)	3 rounds x 10 reps
Rest	50 seconds
Block #4
Hand Release Push Up (Kneeling allowed)	3 rounds x 10 reps
Dumbbell Rolling Tricep Extension	3 rounds x 10 reps
Rest	40 seconds
Block #5
Seated Alternate Dumbbell Press (Total Reps)	3 x 14 reps
Rest	45 seconds
Block #6
Reverse Cable Fly	3 x 10 reps
Rest	40 seconds
Block #7
Cable Tricep Pushdown	3 rounds x 10 reps
Rope Cable Curl	3 rounds x 10 reps
Rest	45 seconds

### Day 19: Full Body 💪

Block #1
Barbell Lunge (Total reps)	3 x 10 reps
Rest	60 seconds
Block #2
Bent Over Reverse Grip Row	3 x 10 reps
Rest	60 seconds
Block #3
Dumbbell Neutral Grip Bench Press (Hex Press)	3 x 12 reps
Rest	60 seconds
Block #4
Dumbbell Pullover To Press	3 x 12 reps
Rest	50 seconds
Block #5
Dublin Press	3 x 14 reps
Rest	40 seconds
Block #6
Cable Low Face Pull	3 x 10 reps
Rest	40 seconds
Block #7
Cross Body Hammer Curl (Total reps)	3 rounds x 12 reps
Dumbbell Tricep Kickback	3 rounds x 10 reps
Rest	40 seconds
Finisher
Reverse Burpee	2 rounds x 30 seconds
Squat To Alternate Oblique Crunch	2 rounds x 30 seconds
Plank Jack	2 rounds x 30 seconds
Rest	60 seconds

### Day 20: Rest Day Rest days lower your risk of injury. Your joints, ligaments, and nervous system need time to recover. ### Day 21: Rest Day Mental rest improves clarity. Stepping away allows your brain to process and reset. ### Day 22: Upper Body & LISS 🤜🤛

Block #1
Yates Row Reverse Grip	3 x 10 reps
Rest	60 seconds
Block #2
Decline Dumbbell Bench Press	3 x 10 reps
Rest	60 seconds
Block #3
Lying Bench Cable Fly	3 x 12 reps
Rest	40 seconds
Block #4
Alternate Dumbbell Front Raise (Total Reps)	2 rounds x 12 reps
Inner Bicep Curl	2 rounds x 10 reps
Rest	40 seconds
Block #5
Rope Cable Curl	2 rounds x 10 reps
Cable Rope Tricep Pushdown	2 rounds x 10 reps
Rest	40 seconds
Block #6
Alternate Cable Shoulder Press (Total reps)	3 x 12 reps
Rest	50 seconds
Finisher
Stationary Bike (Steady State)	1 x 20 minutes
Rest	60 seconds

### Day 23: Lower Body ☄️

Block #1
Box Squat	3 x 10 reps
Rest	60 seconds
Block #2
Cable Deadlift	3 x 12 reps
Rest	60 seconds
Block #3
Dumbbell Rear Lunge (Total reps)	3 x 16 reps
Rest	60 seconds
Block #4
Lying Leg Curl	3 x 15 reps
Rest	60 seconds
Block #5
Dumbbell Rear Lunge (Total Reps)	3 x 12 reps
Rest	60 seconds
Block #6
Seated Dumbbell Calf Raise	3 x 15 reps
Rest	60 seconds

![calves](//cdn.gymaholic.co/articles/get-fit-with-this-5-day-mens-summer-ready-workout-plan/calves.jpg "calves") ### Day 24: Abs & LISS 💪

Block #1
Bent Knee Hip Raise	2 rounds x 40 seconds
Cocoon	2 rounds x 40 seconds
Rest	30 seconds
Block #2
Plank To Full Plank	2 rounds x 30 seconds
Straight Leg Oblique Hip Raise	2 rounds x 30 seconds
Rest	30 seconds
Cardio Finisher
Treadmill (High Intensity)	10 rounds x 30 seconds
Treadmill (Steady State)	10 rounds x 1 minute
Rest	60 seconds

### Day 25: Upper Body Fire 💣

Block #1
Pull Up	3 x 10 reps
Rest	60 seconds
Block #2
Dumbbell Incline Bench Press	3 x 12 reps
Rest	40 seconds
Block #3
Cable Single Arm Palm Rotational Row (Left Side)	3 rounds x 12 reps
Cable Single Arm Palm Rotational Row (Right Side)	3 rounds x 12 reps
Rest	50 seconds
Block #4
Close Grip (Diamond) Push Up (Kneeling allowed)	3 rounds x 40 seconds
Floor Tricep Dip	3 rounds x 40 seconds
Rest	40 seconds
Block #5
Incline Prone Reverse Dumbbell Bench Row	3 x 15 reps
Rest	45 seconds
Block #6
Alternate Cable Shoulder Press	3 rounds x 10 reps
Hammer Curl	3 rounds x 10 reps
Rest	45 seconds

### Day 26: Full Body 💯

Block #1
Kettlebell Swing	3 x 12 reps
Rest	60 seconds
Block #2
Landmine Goblet Squat	3 x 12 reps
Rest	60 seconds
Block #3
Lying Cable Pullover (Can be done with dumbbell)	3 x 10 reps
Rest	50 seconds
Block #4
Cable Fly	2 x 12 reps
Rest	35 seconds
Block #5
Decline Dumbbell Bench Press	3 rounds x 12 reps
Arnold Press	3 rounds x 12 reps
Rest	40 seconds
Block #6
Alternate Hammer Curl (Total reps)	3 rounds x 12 reps
Bent Over Dumbbell Tricep Kickback	3 rounds x 10 reps
Rest	40 seconds
Finisher
Bottoms Up	3 rounds x 30 seconds
Alternate Oblique Crunch	3 rounds x 30 seconds
Rest	25 seconds

![seated](//cdn.gymaholic.co/articles/get-fit-with-this-5-day-mens-summer-ready-workout-plan/seated.jpg "seated") ### What if you don't have access to a gym? You can also focus on this [men’s beginner calisthenics plan](https://www.gymaholic.co/articles/beginner-calisthenics-plan-for-men-bodyweight-routine) if you’re just getting started. And this [men’s intermediate calisthenics plan](https://www.gymaholic.co/articles/intermediate-calisthenics-plan-for-men-bodyweight-routine) if you’re a little more advanced in your fitness journey. ## Bottom line By choosing to follow this 5-day routine, you've already taken a solid step toward getting stronger, leaner, and more confident this summer. It’s about showing up with consistency, one workout at a time. Some days you'll be fired up, and other days you'll want to skip it. That’s part of the process. What matters is that you keep pushing through. Progress isn’t just measured by the scale or what you see in the mirror. It’s in the small wins—choosing protein over junk, hitting the gym when you'd rather crash, or finishing that last round when your body’s telling you to quit. Stay with it. Be consistent. In just a few weeks, you'll start to see changes in muscle definition, especially in your chest, core, and arms. But remember, this isn’t just about summer. You’re building strength and habits that carry through all year.