SHIRTS-OFF SEASON

In 2016, I tested AskMen.com‘s first full training program designed by Barrington Bennett.  The results were incredible. Find the full program here.

From the website:

You can see it happening in gyms all around the country already. It’s a little more crowded. There are more joggers traversing the streets, more people in the parks. You’re starting to plan vacations and rooftop parties.

Summer is coming.

And we all know this time of here is when most people start to do a fitness check because the coming months are T-shirt weather; tank top season and for the bravest and boldest, Shirts Off Season is upon us.

That means that it’s time to put some work in and while everyone’s idea of the perfect body is different, we want to help you start building a physique that you’ll be proud to show off all summer. But the work doesn’t start when summer begins. It starts now.

The following is a strength and conditioning program, curated by NYC-based personal trainer Barrington Bennett, aimed at shredding body fat while building strength and muscle endurance at the same time.

But more importantly, the goal of this six-week pump-up is to start getting ripped now so you’re ready for beach season.

This six-week training program is broken into three training days each week. Break it up how ever your schedule sees fit. We recommend a Monday-Wednesday-Friday schedule because each Friday we’ll release a new scored workout challenge on our social challenge. Post your scores and tell us about your progress on Facebook or tweet them at us using hashtag #ShirtsOffSeason.

Here’s a few things from Barrington to think about before you start:

  • When it comes to choosing your weight there may be some trial and error to start. Choose a weight that is moderate and challenging but not overbearing. If you can easily pound out 20 reps when the prescribed range is 12-15, your weight is too light. If you’re struggling to hit 12 reps consistently, it’s too heavy.
  • Always choose form over weight load. If your weight is too much too handle and it compromises hitting each repetition with perform form and posture, lower the weight.  There’s no heroes here.
  • Time your rest periods. Don’t estimate your rest. Don’t count in your head. Keep a clock nearby and make certain you’re not cheating your rest or resting for too long.
  • Record your progress. It’s the only way you’ll know for sure that you’re improving.

WEEK 1

WEEK 1 DAY 1

  1. Back Squat 4×12
  2. Bent-Over Row 4×12
  3. Weighted Reverse Lunge 4×12
  4. Bench Press 4×15
  5. Romanian Deadlift 4×15
  6. Pull-ups 4 x until failure
  7. Side Plank (each side) 4x 60s
  8. Pushups 4x until failure

WEEK 1 DAY 2

  1. Deadlift 4×12
  2. Weighted Step-ups 4×12
  3. Weighted Pull-ups 4×12
  4. Dumbbell Incline Press 4×12
  5. Front Squat 4×15
  6. Lat Pulldown 4×12
  7. Plank 4x60s
  8. Pushups 4x until failure

WEEK 1 DAY 3

Ladder: Squats, Pull-ups, Pushups
Max reps in 5 minutes.

1 Squat, 1 Pull-up, 1 Pushup
2 Squat, 2 Pull-up, 2 Pushup
3 Squat, 3 Pull-up, 3 Pushup
4 Squat, 4 Pull-up, 4 Pushup
………
Continue until 5 minutes is up.

WEEK 2

WEEK 2 DAY 1

  1. Back Squat 3×15
  2. Reverse Weighted Lunge 3×15
  3. Dumbbell Bench Press 3×15
  4. Barbell Bent Over Row 3×15
  5. Romanian Deadlift 3×15
  6. Kettlebell Swings 3×15
  7. Pull-ups 3x max reps
  8. Pushups 3x max reps

WEEK 2 DAY 2

  1. Deadlift 3×15
  2. Weighted Box Step-Up 3×15
  3. Weighted Pull-ups 3×15
  4. Dumbbell Incline Chest Press 3×15
  5. Front Squats 3×15
  6. Kettlebell Swings 3×15
  7. Lat Pulldown 3×15
  8. Pushups 3x max reps

WEEK 2 DAY 3

Front Row Challenge
As many rounds as possible in 25 minutes

  • 500m Row
  • 1 min Rest
  • 400m Row
  • 1 min Rest
  • 300m Row
  • 1 min Rest
  • 200m Row
  • 1 min Rest
  • 100m Row

WEEK 3

WEEK 3 DAY 1

  1. Back Squats 3×10
  2. Plank Jacks 3x60s
  3. Barbell Bench Press 3×12
  4. Plank 3x60s
  5. Romanian Deadlift 3×15
  6. Kettlebell Swings 3×15
  7. Barbell Bent-Over Row 3×15
  8. Up & Down Planks 3x60s
  9. Pull-ups 3x max reps
  10. Pushups 3x max reps

WEEK 3 DAY 2

  1. Deadlift 3×10
  2. Plank Taps 3x60s
  3. Dumbbell Overhead Press 3×12
  4. Plank 3x60s
  5. Weighted Box Step-Ups 3×10
  6. Ab Wheel 3x60s
  7. Dumbbell Bent-Over Row 3×15
  8. Side Plank 3x60s
  9. Lat Pulldown 3×15
  10. Pushups 3x max reps

WEEK 3 DAY 3

RING MY BELL CHALLENGE
15 minutes total
Score total reps

  1. 30s Kettlebell Deadlifts
  2. 30s Kettlebell Swing
  3. 30s Goblet Squat
  4. 30s Overhead Press
  5. 60s Rest

WEEK 4

WEEK 4 DAY 1

  1. Bulgarian Split Squats 4×15
  2. Plank Jacks 4x60s
  3. Incline Pushups 4×15
  4. Plank 4x60s
  5. Kettlebell Swing 4×15
  6. Pull-ups 4×15
  7. Up & Down Planks 4x60s
  8. Lateral Lunges 4×15

WEEK 4 DAY 2

  1. TRX Single Leg Squats 4×15
  2. TRX Mountain Climbers 4x60s
  3. TRX Pushups 4×15
  4. TRX Atomic Crunches 4x60s
  5. TRX Rows 4×15
  6. TRX Plank 4x60s
  7. TRX Lateral Lunges 4×15

WEEK 4 DAY 3

“NO JOKERS” CHALLENGE
With a deck of cards, the suite represents the exercise and the number is the reps.

Hearts = Squats
Diamond = Pull-ups
Spades = Pushups
Clubs = Mountain Climbers

Face Cards = 10 reps
Aces = 11 reps

WEEK 5

WEEK 5 DAY 1

  1. Weighted Bulgarian Split Squats 4×15
  2. Plank Jacks 4x60s
  3. Plank 4x60s
  4. Kettlebell Swings 4×15
  5. Pull-ups 4×15
  6. Up & Down Planks 4x60s
  7. Ab Wheel 4x60s
  8. Lateral Lunges 4×15
  9. Dumbbell Shoulder Press 4×15
  10. Mountain Climbers 4x60s
  11. Side Plank 4x60s

WEEK 5 DAY 2

  1. TRX Single Leg Squat  3×15
  2. TRX Pikes 3x60s
  3. TRX Push-Ups 3×15
  4. TRX Atomic Crunch 3x60s
  5. TRX Jump Squat 3×15
  6. TRX Plank 3x60s
  7. TRX Row 3×15
  8. TRX Plank 3x60s

***VIDEO NOT AVAILABLE***

Sorry, the video file for Week 5 Day 2 was corrupt and not usable.

WEEK 5 DAY 3

“300” CHALLENGE

  1. 50 Plank Taps
  2. 50 Up & Down Planks
  3. 50 Plank Jacks
  4. 50 Plank Leg Lifts
  5. 50 Plank Arm Raises
  6. 50s Plank

WEEK 6

WEEK 6 DAY 1

  1. Back Squat 3×15
  2. Bent-Over Row 3×12
  3. Pushups 3×15
  4. Reverse Lunges 3×15
  5. Dumbbell Press 3×12
  6. TRX Row 3×15
  7. Romanian Deadlift 3×15
  8. Dumbbell Bench Press 3×12
  9. Pull-ups 3×15
  10. Kettlebell Swings 3×15
  11. Dumbbell Shoulder Press 3×12
  12. Pushups 3×15
  13. Ab Wheel 3×15
  14. Plank Taps 3×15
  15. Side Planks 3x60s
  16. Jump Rope 500 skips

WEEK 6 DAY 2

  1. Deadlift 3×15
  2. Incline Bench Press 3×15
  3. Pull-ups 3×12
  4. Weighted Box Steps 3×10
  5. Lat Pulldowns 3×15
  6. Front Squats 3×15
  7. Dips 3×15
  8. Dumbbell Bent-Over Row 3×15
  9. Ab Wheel 3×15
  10. Plank Jacks 3×15
  11. Jump Rope 500 skips

WEEK 6 DAY 3

“JUMPMAN” CHALLENGE

Jump Rope for 10 minutes

Every 100 skips, do 10 Burpees