Build a beach-ready rig in just 4 weeks

Blending big lifts with loaded carries, our strongman plan will help you build size and strength on the move. Make your summer gains a breeze.

- By Andrew Tracey

Ensuring you get in 10 000 E steps a day is well-worn health advice. But much like eating your greens, it's not always the most fun to follow.

But there is a loophole: by adding heavy weights, you can use that time to build a stronger, fitter body and make muscle gain a walk in the park.

Loaded carries-the missing link in many a gym bro's fitness routine - are essentially "cardio for people who hate cardio". You'll get all the same benefits-better heart health, improved lung function, serious fatburning-but by loading yourself up, you can also strengthen your core and spark extra growth.

Each of these workouts focuses on a different muscle group and incorporates a different carry. Spread the workouts throughout the week and leave at least 24 hours between each session for recovery. Aim to go heavier each time you repeat a workout across the month. Think of this as the next step in upgrading your physique and the step after that, and the one after that...

WORKOUT #01

PULLING POWER

The mightiest muscles are the ones you can't see in the mirror, so we're kicking off the week with a big back day. After a thorough warmup, set a timer for 15 mins and use that time to build up to the heaviest 5 reps you can muster for movement 1. Try to beat this each week. After a short rest, strip your bar down and work through as many high-quality rounds of moves 2, 3 and 4 as possible in 20 mins.

01 DEADLIFT FROM BLOCKS BUILD TO A HEAVY 5 REPS