Jump to the routine

The Summer Six-Pack Program

Here’s the formula for getting ripped: Come up with a workout plan and never let your body find out what it is.

Jump to the Routine
  • 2 weeks

  • 4

  • Yes

The Summer Six-Pack Program
MRBIG_PHOTOGRAPHY / Getty
The Summer Six-Pack Program
MRBIG_PHOTOGRAPHY / Getty

When you’re talking about cars or job applicants, efficiency is a good thing. When you’re talking about working out so you can see your abs, it’s a bad one. The problem is, the more efficient your body becomes performing any exercise, the fewer calories it burns doing it.

The goal of this program is to make your body more inefficient (like a trip to the DMV, only a lot more fun) so that it burns more calories and stimulates muscle. While it’s not the most “efficient” training, it is the fastest route to defined abs. Go figure.

Ryan Terry working out in the gym doing a bodyweight exercise forearm side plank exercise

The Ultimate Abs Workout for Advanced Lifters

Ready to carve your midsection?

Read article

How it works

The best way to throw the body off and fight efficiency is to keep changing up your workouts to prevent adaptation. You’ll need to train three days a week for two weeks with the following routines: a high-rep, calorie-burning workout; a barbell-based strength day to stimulate muscle; and a strongman-inspired circuit to recruit new muscle. This three-pronged attack will confuse your metabolism and trick your body into burning more fat (assuming your diet is clean), and you should see results within two weeks. It’s inefficiency at its most effective.

Directions

Perform each workout once a week, resting for one day between sessions. Exercises marked “A” and “B” are to be performed back-to-back with no rest. On Day 3, perform the exercises as a big circuit for a total of 30 minutes. During Days 2 and 3, aim either to reduce the completion time or to add weight with each session. For each exercise on Day 2, choose a weight with which you can perform six to seven reps.

Man Lifting Weights at the Gym

9 Ways to Cut Water Weight and Reveal Your Abs

Don't let water retention kill your six-pack potential.

Read article

Routine

Want a copy on the go?
Print

Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
50 total
Rest
--
*As many sets as needed.
Exercise 2 of 4

Dumbbell Walking Lunge

Equipment
Dumbbells
Sets
10
Reps
10 to 1
Rest
--
Exercise 3 of 4

Bodyweight Dip

Equipment
Dip Station
Sets
10
Reps
1 to 10
Rest
--

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 4

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
5
Rest
--
Exercise 6 of 4

Weighted Chinup

Equipment
Dumbbells
Sets
4
Reps
5
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
5
Rest
--
Equipment
Dumbbells
Sets
4
Reps
5
Rest
--
Exercise 10 of 4

Russian Twist

Equipment
Weight Plates
Sets
4
Reps
30 sec.
Rest
--

Day 3

Perform the exercises as a big circuit for a total of 30 minutes.

Exercise
Equipment
Sets
Reps
Rest
Equipment
Dumbbells
Sets
--
Reps
3
Rest
--
*each side
Exercise 13 of 4

Dumbbell Push Press

Equipment
Dumbbells
Sets
--
Reps
5
Rest
--
Exercise 14 of 4

Turkish Getup

Equipment
Dumbbells
Sets
--
Reps
2
Rest
--
*each side
Exercise 15 of 4

Plate Push

Equipment
Weight Plates
Sets
--
Reps
Walk 60 feet
Rest
--
How to
See all of our tutorials