6 Pack Abs Workout Plan

4 Weeks / 4 Days per Week / Intermediate

6 Pack Abs Workout Plan

6 Pack Abs Workout Plan

4 Weeks / 4 Days per Week / Intermediate

6 Pack Abs Workout Plan

4 Weeks / 4 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Six Pack Abs Chest, Triceps & Lower Abs Workout

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Workout Plan Logging
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Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
2 sets, 15 reps
2 15 --:--
Abs / Beginner
2 sets, 15 reps, 00:30 rest
2 15 00:30
Abs / Expert
2 sets, 15 reps, 01:00 rest
2 15 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
3 sets, 12 reps, 00:30 rest
3 12 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Be sure to raise your hips up as high as possible when performing the pulse up exercise. If you are unable to get off the ground for the explosive push-up, then simply shoot for completing the reps in the shortest time possible.

Try for perfect form on all these exercises. Cheating will only reduce your results and prolong the time it takes to get six pack abs.

The quicker you complete the workout, the higher your heart rate will be. A higher heart rate means a higher metabolic rate, which will burn more fat and get those six pack abs sooner than expected.

Beginner: Increasing rest time and ignore supersets.
Advanced: Decrease rest times and increase supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach. Are you tired of not feeling comfortable with your shirt off when everyone else has removed their... more

Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach.

Are you tired of not feeling comfortable with your shirt off when everyone else has removed theirs? Do you want your friends to be envious of your body? If you want bystanders ogling over your shredded abs, here is a 6 pack abs workout routine that will rip your abs in time for the summer fun in the sand and surf.

How to get 6 pack abs

This 6 pack abs workout program is broken into four separate workouts that will focus on the three main areas of your abdomen muscles: the upper abs, the lower abs and the obliques.

Each ab exercise workout will be performed once a week, and since there are four workouts, this means you will perform an ab exercise four times a week. After thirty days of this ripped abs workout plan, combined with a six pack abs diet plan, you will have abs that would make a professional bodybuilder proud.

Can I complete this workout?

This six pack abs workout routine is considered intense, but if you are willing to stick with it for only thirty days, you will be amazed by the results. By the end of the 6 pack abs workout program, your friends will be telling you to put your shirt back on, and the opposite sex will be begging you to keep it off.

This 6 pack abs workout can be modified for a beginner by increasing rest time and ignoring supersets. Likewise an advanced version of this workout will decrease rest times and increase supersets.

What type of diet should be followed while on the 6 pack abs plan?

An important component to the ripped abs workout plan is the abs diet workout plan. The six pack abs diet plan includes the consumption of whey protein, which is rich in vitamins, minerals and protein that promotes muscular abdominals.

The six pack abs diet also mandates that you stay away from foods high in carbohydrates, such as breaded foods and foods loaded with starch. Also, some of the recommended supplements listed at the top of the page are Caffeine, CLA, NO2, and Pyruvate.

Ripped abs in half the time

If you desire those sexy, jaw-dropping shredded abs, then follow this spectacular 6 pack abs workout routine and maintain a low carb diet. This workout is simple to comprehend, and can be done at a gym without having to learn a whole bunch of crazy workout contraptions.

Also, it is not time consuming, so you will not have to spend hours doing thousands of crunches to cut up your abs. In truth, you will be working your abs twice as hard in half the time by following this six pack abs workout plan. Follow this 6 Pack Abs plan today!

Six Pack Abs Legs, Upper Abs, & Obliques Workout

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
2 sets, 00:01:30
2 00:01:30 --:--
Obliques / Intermediate
2 sets, 00:01:30, 01:00 rest
2 00:01:30 01:00
Obliques / Intermediate
2 sets, 20 reps, 01:00 rest
2 20 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Hips should not sag down on both plank exercises, and be sure to fully twist left and right on the cycling Russian twist and the barbell torque.

Try for perfect form on all these exercises. Cheating will only reduce your results and prolong the time it takes to get six pack abs.

The quicker you complete the workout, the higher your heart rate will be. A higher heart rate means a higher metabolic rate, which will burn more fat and get those six pack abs sooner than expected.

Beginner: Increasing rest time and ignore supersets.
Advanced: Decrease rest times and increase supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach. Are you tired of not feeling comfortable with your shirt off when everyone else has removed their... more

Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach.

Are you tired of not feeling comfortable with your shirt off when everyone else has removed theirs? Do you want your friends to be envious of your body? If you want bystanders ogling over your shredded abs, here is a 6 pack abs workout routine that will rip your abs in time for the summer fun in the sand and surf.

How to get 6 pack abs

This 6 pack abs workout program is broken into four separate workouts that will focus on the three main areas of your abdomen muscles: the upper abs, the lower abs and the obliques.

Each ab exercise workout will be performed once a week, and since there are four workouts, this means you will perform an ab exercise four times a week. After thirty days of this ripped abs workout plan, combined with a six pack abs diet plan, you will have abs that would make a professional bodybuilder proud.

Can I complete this workout?

This six pack abs workout routine is considered intense, but if you are willing to stick with it for only thirty days, you will be amazed by the results. By the end of the 6 pack abs workout program, your friends will be telling you to put your shirt back on, and the opposite sex will be begging you to keep it off.

This 6 pack abs workout can be modified for a beginner by increasing rest time and ignoring supersets. Likewise an advanced version of this workout will decrease rest times and increase supersets.

What type of diet should be followed while on the 6 pack abs plan?

An important component to the ripped abs workout plan is the abs diet workout plan. The six pack abs diet plan includes the consumption of whey protein, which is rich in vitamins, minerals and protein that promotes muscular abdominals.

The six pack abs diet also mandates that you stay away from foods high in carbohydrates, such as breaded foods and foods loaded with starch. Also, some of the recommended supplements listed at the top of the page are Caffeine, CLA, NO2, and Pyruvate.

Ripped abs in half the time

If you desire those sexy, jaw-dropping shredded abs, then follow this spectacular 6 pack abs workout routine and maintain a low carb diet. This workout is simple to comprehend, and can be done at a gym without having to learn a whole bunch of crazy workout contraptions.

Also, it is not time consuming, so you will not have to spend hours doing thousands of crunches to cut up your abs. In truth, you will be working your abs twice as hard in half the time by following this six pack abs workout plan. Follow this 6 Pack Abs plan today!

Six Pack Abs Back, Biceps & Lower Abs Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
2 sets, 15 reps
2 15 --:--
Abs / Beginner
2 sets, 20 reps
2 20 --:--
Abs / Beginner
2 sets, 15 reps, 01:00 rest
2 15 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 21 reps, 01:00 rest
3 21 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Be sure to raise your hips up as high as possible when performing the pulse up exercise. Try for perfect form on all these exercises. Cheating will only reduce your results and prolong the time it takes to get six pack abs.

The quicker you complete the workout, the higher your heart rate will be. A higher heart rate means a higher metabolic rate, which will burn more fat and get those six pack abs sooner than expected.

Beginner: Increasing rest time and ignore supersets.
Advanced: Decrease rest times and increase supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach. Are you tired of not feeling comfortable with your shirt off when everyone else has removed their... more

Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach.

Are you tired of not feeling comfortable with your shirt off when everyone else has removed theirs? Do you want your friends to be envious of your body? If you want bystanders ogling over your shredded abs, here is a 6 pack abs workout routine that will rip your abs in time for the summer fun in the sand and surf.

How to get 6 pack abs

This 6 pack abs workout program is broken into four separate workouts that will focus on the three main areas of your abdomen muscles: the upper abs, the lower abs and the obliques.

Each ab exercise workout will be performed once a week, and since there are four workouts, this means you will perform an ab exercise four times a week. After thirty days of this ripped abs workout plan, combined with a six pack abs diet plan, you will have abs that would make a professional bodybuilder proud.

Can I complete this workout?

This six pack abs workout routine is considered intense, but if you are willing to stick with it for only thirty days, you will be amazed by the results. By the end of the 6 pack abs workout program, your friends will be telling you to put your shirt back on, and the opposite sex will be begging you to keep it off.

This 6 pack abs workout can be modified for a beginner by increasing rest time and ignoring supersets. Likewise an advanced version of this workout will decrease rest times and increase supersets.

What type of diet should be followed while on the 6 pack abs plan?

An important component to the ripped abs workout plan is the abs diet workout plan. The six pack abs diet plan includes the consumption of whey protein, which is rich in vitamins, minerals and protein that promotes muscular abdominals.

The six pack abs diet also mandates that you stay away from foods high in carbohydrates, such as breaded foods and foods loaded with starch. Also, some of the recommended supplements listed at the top of the page are Caffeine, CLA, NO2, and Pyruvate.

Ripped abs in half the time

If you desire those sexy, jaw-dropping shredded abs, then follow this spectacular 6 pack abs workout routine and maintain a low carb diet. This workout is simple to comprehend, and can be done at a gym without having to learn a whole bunch of crazy workout contraptions.

Also, it is not time consuming, so you will not have to spend hours doing thousands of crunches to cut up your abs. In truth, you will be working your abs twice as hard in half the time by following this six pack abs workout plan. Follow this 6 Pack Abs plan today!

Six Pack Abs Shoulders, Upper Abs, & Obliques Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
--
Obliques / Expert
--
Obliques / Beginner
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Focus on slamming the medicine ball down as hard as you can while clenching your abdominal muscles, generating your force from your core, and not simply throwing the ball down with your arms.

Twist all the way to the right and left when performing the medicine ball side throw to get a great oblique workout. The same goes for the standing torso twist.

Try for perfect form on all these exercises. Cheating will only reduce your results and prolong the time it takes to get six pack abs.

The quicker you complete the workout, the higher your heart rate will be. A higher heart rate means a higher metabolic rate, which will burn more fat and get those six pack abs sooner than expected.

Beginner: Increasing rest time and ignore supersets.
Advanced: Decrease rest times and increase supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach. Are you tired of not feeling comfortable with your shirt off when everyone else has removed their... more

Summertime is when everyone starts coming out of their winter slumber (with a few extra pounds added on), and heads outside for outdoor adventures, weekends at the pool and vacations to the beach.

Are you tired of not feeling comfortable with your shirt off when everyone else has removed theirs? Do you want your friends to be envious of your body? If you want bystanders ogling over your shredded abs, here is a 6 pack abs workout routine that will rip your abs in time for the summer fun in the sand and surf.

How to get 6 pack abs

This 6 pack abs workout program is broken into four separate workouts that will focus on the three main areas of your abdomen muscles: the upper abs, the lower abs and the obliques.

Each ab exercise workout will be performed once a week, and since there are four workouts, this means you will perform an ab exercise four times a week. After thirty days of this ripped abs workout plan, combined with a six pack abs diet plan, you will have abs that would make a professional bodybuilder proud.

Can I complete this workout?

This six pack abs workout routine is considered intense, but if you are willing to stick with it for only thirty days, you will be amazed by the results. By the end of the 6 pack abs workout program, your friends will be telling you to put your shirt back on, and the opposite sex will be begging you to keep it off.

This 6 pack abs workout can be modified for a beginner by increasing rest time and ignoring supersets. Likewise an advanced version of this workout will decrease rest times and increase supersets.

What type of diet should be followed while on the 6 pack abs plan?

An important component to the ripped abs workout plan is the abs diet workout plan. The six pack abs diet plan includes the consumption of whey protein, which is rich in vitamins, minerals and protein that promotes muscular abdominals.

The six pack abs diet also mandates that you stay away from foods high in carbohydrates, such as breaded foods and foods loaded with starch. Also, some of the recommended supplements listed at the top of the page are Caffeine, CLA, NO2, and Pyruvate.

Ripped abs in half the time

If you desire those sexy, jaw-dropping shredded abs, then follow this spectacular 6 pack abs workout routine and maintain a low carb diet. This workout is simple to comprehend, and can be done at a gym without having to learn a whole bunch of crazy workout contraptions.

Also, it is not time consuming, so you will not have to spend hours doing thousands of crunches to cut up your abs. In truth, you will be working your abs twice as hard in half the time by following this six pack abs workout plan. Follow this 6 Pack Abs plan today!

1,889 person started this plan

Workout Goals

  • Get Ripped
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Leg Press Machine
Show All
6 Pack Abs Workout Plan

1,889 person started this plan

Workout Goals

  • Get Ripped
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Leg Press Machine
Show All