5 Month Beach Body Workout for Men
Five months gives you serious time to transform. You can build meaningful muscle mass during a dedicated building phase, then cut down to reveal a lean, muscular beach body. This program balances muscle building with fat loss for impressive results that turn heads.
Your 5-Month Timeline
Five months breaks down perfectly: 3 months of building muscle, 2 months of cutting fat. This gives you enough time in each phase to see real results without rushing.
Expect to gain 6-10 pounds of muscle during the building phase, then reveal it all during the cut. The end result is a noticeably more muscular and leaner physique.
This timeline works especially well if you have some training experience. If you're newer, you'll see even more dramatic changes as you benefit from beginner gains.
What You'll Achieve
Muscular Development
Noticeable increases in muscle size and definition.
Lower Body Fat
Cut phase reveals the muscle you've built.
Beach-Ready Physique
Look great with your shirt off.
Improved Strength
Get stronger on all major lifts.
Better Confidence
Feel proud of what you've built.
Sustainable Habits
Learn how to maintain your results.
Program Overview
Who it's for: Men with 5 months to transform their physique
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
Builds chest mass for an impressive upper body.
Pull-up
Creates back width for the V-taper.
Barbell Full Squat
Foundation for lower body development.
Dumbbell Standing Overhead Press
Develops boulder shoulders.
Cable One Arm Bent Over Row
Back thickness and detail.
Cable Kneeling Crunch
Builds visible ab muscles.
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.
5-Month Strategy
- Months 1-3: Caloric surplus of 300-500 calories, focus on getting stronger.
- Months 4-5: Caloric deficit of 400-600 calories, maintain training intensity.
- Protein stays high throughout—at least 1g per pound of bodyweight.
- Track your workouts and aim to improve each week.
- Sleep 7-9 hours—this is when muscle is built.
- Start light cardio in month 4, increase as needed in month 5.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
How much muscle can I realistically gain?
In 3 months of building, most men can gain 6-10 pounds of muscle. Beginners may gain more; experienced lifters may gain less.
Will I lose muscle during the cut?
Some minimal loss is normal, but keeping protein high and training intensity up minimizes it. Most of what you'll lose is fat.
What if I'm already lean?
If you're already under 15% body fat, spend more time building (4 months) and less time cutting (1 month).
Can I skip the building phase?
You can, but you'll just reveal a smaller physique. Building muscle first gives you something impressive to show.
How aggressive should my cut be?
Aim to lose 0.5-1% of body weight per week. Faster than that and you risk muscle loss.