4 Month Beach Body Workout for Men
Four months is enough time for a significant transformation—if you're efficient. This program uses a hybrid approach that builds muscle while gradually leaning out, maximizing your results in the available time. You won't have as much pure building time, but strategic training and nutrition will still deliver impressive results.
Maximizing 4 Months
With 4 months, you can't afford to dedicate separate phases to bulking and cutting. Instead, this program uses body recomposition for the first 2 months (building muscle while maintaining or slowly losing fat), then a dedicated cut for months 3-4.
This approach works especially well if you're not extremely lean or extremely overweight. You'll build noticeable muscle while your body fat gradually decreases.
Training intensity is key. Every workout needs to push you to stimulate muscle growth while the nutritional approach handles body composition changes.
What You'll Achieve
Muscle Definition
Build and reveal muscle simultaneously.
Reduced Body Fat
Strategic approach to revealing your physique.
Improved Strength
Get stronger while leaning out.
Beach-Ready Look
Visible results in time for summer.
Efficient Progress
Maximum results from your training time.
Foundation Built
Habits and strength to maintain results.
Program Overview
Who it's for: Men with 4 months to achieve their beach body
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Barbell Bench Press
Primary chest builder—essential for upper body aesthetics.
Pull-up
Builds the back width that defines a V-taper.
Barbell Full Squat
Lower body foundation and metabolic stimulus.
Dumbbell Lateral Raise
Shoulder width that broadens your frame.
Cable Rear Delt Row (with Rope)
Rear delts and upper back for complete development.
Hanging Straight Leg Raise
Ab development for a defined midsection.
The Complete 4-5 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
4-Month Strategy
- Months 1-2: Eat at maintenance or slight surplus on training days, slight deficit on rest days.
- Months 3-4: Consistent moderate deficit (400-600 calories).
- Protein stays high throughout—1g+ per pound of bodyweight.
- Progressive overload is non-negotiable—aim to improve every session.
- Add cardio in months 3-4 as needed (start with 2-3 sessions/week).
- Sleep and recovery become even more critical with less time.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Can I really build muscle and lose fat at the same time?
Yes, especially if you're not already very lean or very muscular. Recomposition is slower than dedicated phases but works well for shorter timelines.
How much change can I expect?
With 4 months of dedicated training, expect noticeable muscle gain and visible fat loss. You'll look significantly different.
Should I do more cardio to speed things up?
Focus on weight training first. Add cardio only in months 3-4 and only as much as needed—too much can hurt muscle retention.
What if I'm starting with high body fat?
Focus on fat loss from day one with aggressive (but sustainable) deficit. You'll still build muscle as a beginner even in a deficit.
Is 4 workouts enough or do I need 5?
4 is sufficient for most. 5 can accelerate results if recovery permits. Quality over quantity.