Workout Plans
28 Days to Six-Pack Abs Workout Program thumbnail

This detailed routine is designed to help you carve a washboard while building a tapered physique.

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Everyone is talking about it, and the number of transformation challenges is greater than ever before. That’s right, the Summer Shred is around the corner. If you’re up for the challenge, then we have the perfect program to build a "V-taper" and make your abs pop. Getting ripped is about making sacrifices, and with shirtless months quickly approaching, the longer you wait, the more you will have to victimize your way of life by showing up late for the party. Minimize your pain and frustration by easing in to this program, cleaning up your diet, and hitting some supps to take you to the promised land.

Part 1: The Nutrition

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods. Lastly, eat several smaller meals each day to maintain fuel and curb appetite.

SEE ALSO: 28 Days to Lean Meal Plan

Part 2: The Training

For training, you need to set a serious pace for when you hit the gym. Standing around your overloaded squat bar that you were going to do quarter reps on every five minutes, won’t cut it. Start serious volume short-rest training by laying a smack down on your muscles. Building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. For training you’re going to do 4 exercises at 4 sets and 12 reps minimum per body part approach. It’s encouraged to do 5 or even 6 sets, and if you’re not struggling with those, then go further. When it comes to abs, slow and steady wins the race. I know it sounds cliché, but large range of motion reps with added weight for your 12 reps will produce far deeper cuts than doing 50 crappy sit-ups. Give yourself at least a 4-count per rep on your abs.

See the Bigger Picture

So why so much chest, back, and arm work? Ironically, showcasing your newfound six-pack won't be just about the abs. By building up your entire upper body, you’ll create more shape that will help define the midsection. Your volume of muscle building will also increase your metabolic rate, helping you burn more calories in the process. Remember, it’s all connected. You'll thrash your abs three days a week along with some interval cardio activity for 30 minutes, and bang out some other muscle groups or hit a second helping of arms with whatever time you have left. Your other three days per week will be dedicated to chest, back and arm exercises, so that your upper body mass grows—increasing the V-angle and minimizing the chance of having a belly.

No Leg Day?

While legs should never be forgotten, this program is designed to concentrate on the abs and upper-body beach muscles. Hit legs on abs/cardio day by isolating each body part at the end of your routine. The idea of isolating muscle groups and upping the volume is predicted by research that backs applied solutions, which we have seen from those with rock-solid physiques. 

Getting ripped is more about your attitude and overall approach, than it is about finding the perfect exercise or perfect food. Keep in mind, you are human and seeing any signs of abs are better than none. Don’t worry if you have a bad day at the gym or eating, you will be fine as long as you get back on track the next day. For those just looking to trim down, this program still works by providing a beneficial guide for future cutting needs. 

Week 1

Week 2

Week 3

Week 4

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