MUSCLE GAIN · INTERMEDIATE · FULL GYM · 3 DAYS/WEEK
Beach Body workout program
4 weeks of mirror muscles — chest, back, arms, delts, abs. 3 sessions a week. Hit the beach.
The workouts
Chest & Triceps
- Bench Press (Barbell)4 × 8
- Incline Bench Press (Dumbbell)3 × 10
- Cable Fly Crossovers3 × 12
- Triceps Pushdown3 × 12
Back & Biceps
- Lat Pulldown (Cable)4 × 10
- Bent Over Row (Barbell)3 × 8
- Bicep Curl (Barbell)3 × 10
- Hammer Curl (Dumbbell)3 × 12
Abs & Delts
- Lateral Raise (Dumbbell)4 × 15
- Shoulder Press (Dumbbell)3 × 10
- Hanging Leg Raise4 × 12
- Cable Crunch3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android