Fitness Jesus
The Consultation
A free program · intermediate

The pre-vacation plan

Six weeks to the beach: strength to keep the muscle, conditioning to show it, and no crash diet.

6 weeks · 4 sessions a week · A gym

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  1. Week 1

    Build the base

    1. Full-body strength
    2. Intervals: 8×1 min hard, 1 min easy
    3. Full-body strength
    4. Long walk or easy 30-min run
  2. Week 2

    Same, a little heavier

    1. Full-body strength (+weight)
    2. Intervals: 10×1 min
    3. Full-body strength
    4. Easy 35 min
  3. Week 3

    Push

    1. Upper strength
    2. Lower strength
    3. Intervals: 6×2 min
    4. Easy 40 min
  4. Week 4

    Push again

    1. Upper strength
    2. Lower strength
    3. Intervals: 8×2 min
    4. Easy 40 min
  5. Week 5

    Sharpen

    1. Full-body strength
    2. Intervals: 10×1 min
    3. Full-body strength
    4. Easy 30 min
  6. Week 6

    Arrive rested

    1. Full-body strength, lighter
    2. Intervals: 6×1 min
    3. Easy 30 min
    4. Rest, pack, sunscreen

Eat in a gentle deficit with protein at every meal (see the calculator). Eat normally for the last few days so you look full, not flat.

General guidance for healthy adults. If something hurts in a sharp or unfamiliar way, stop and see a professional.

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