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Jump to the routine

The workout plan to get six-pack abs in 6 weeks

All you need to get a ripped midsection is three workouts and an iron will.

Jump to the Routine
  • 60-75

  • 5

  • Yes

Beach Plank Pushup
wundervisuals/Getty Images
Beach Plank Pushup
wundervisuals/Getty Images

For most guys, ripped abs are the holy grail of fitness: Something they’ve always wanted, but may never find.

But with this program, developed by celebrity trainer Don Saladino, any guy—no matter how hopeless he might seem—can have a washboard midsection.

In this plan, you’ll combine some classic moves that you’ve likely mastered along with moves you didn’t even know you should be doing. The only gear you’ll need: dumbbells, a pullup bar, bands, and a bench.

How it works

You don’t need barbells, machines, or cardio equipment to accomplish this goal. A bare-bones home-gym setup is plenty. Instead, the focus here is careful programming.

You’ll start the plan performing higher reps on your exercises and taking short rest periods. Every two weeks you’ll increase the weights, reduce the reps, and lengthen the rest times. This approach allows you to peak in six weeks, so time your training accordingly.

Lucky guys with fancy gyms can do it—now you can, too. No excuses.

Directions

The program runs six weeks—Weeks 1 and 2 are done as shown here, but in Weeks 3 and 4, make sure you reduce the number of reps per exercise to 8–10 and increase the rest to 45–60 seconds. In Weeks 5 and 6, reduce the reps to 6–8 and increase the rest to 60–90 seconds.

Exercises marked with letters (“A,” “B,” and so on) are done in as supersets/compound sets. Perform one set of each exercise in a group, then repeat until all sets for that group are done. Then move on to the next group.

Day 1 of this workout plan is focused on developing your upper upper body. Day 2 puts a premium on building power from the group up with legs-based exercises to boost growth in your upper body. And finally, Day 3 takes care of compound movements, which will hammer your back and biceps.

Routine

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Day 1

Upper body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Incline Dumbbell Bench Press

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
30 sec.
Exercise 2 of 5

Alternating Dumbbell Bench Press

Equipment
Dumbbells
Sets
4
Reps
10-12 (each side)
Rest
30 sec.
Exercise 3 of 5

Dumbbell Flye

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
30 sec.
Exercise 4 of 5

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
3
Reps
10-12 (each side)
Rest
30 sec.
Alternate during this exercise.
Exercise 5 of 5

Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
10-12
Rest
30 sec.
Exercise 6 of 5

Bentover Reverse Flye

Equipment
Dumbbells
Sets
3
Reps
10-12 (each side)
Rest
30 sec.
Exercise 7 of 5

Neutral-Grip Triceps Extension

Equipment
Dumbbells
Sets
3
Reps
10-12 (each side)
Rest
30 sec.
Exercise 8 of 5

Bench Dip

Equipment
Bench
Sets
3
Reps
10-12
Rest
30 sec.

Day 2

Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 5

Goblet Squat

Equipment
Kettlebells
Sets
4
Reps
10-12
Rest
30 sec.
Exercise 10 of 5

Walking Lunge

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
30 sec.
Exercise 11 of 5

Side Lunge

Equipment
Sets
4
Reps
10-12 (each leg)
Rest
30 sec.
Exercise 12 of 5

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
10-12 (each side)
Rest
30 sec.
Exercise 13 of 5

Single-Leg Glute Bridge

Equipment
Sets
3
Reps
10-12 (each leg)
Rest
30 sec.

Day 3

Back and biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 5

Pullup

Equipment
Pullup Bar
Sets
4
Reps
10-12
Rest
30 sec.
Exercise 15 of 5

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
30 sec.
Exercise 16 of 5

Face Pull

Equipment
Cable Machine
Sets
4
Reps
10-12
Rest
30 sec.
Exercise 17 of 5

Back Extension

Equipment
Bench
Sets
4
Reps
10-12
Rest
30 sec.
Exercise 18 of 5

Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
10-12 (each side)
Rest
30 sec.
Alternate during this exercise.
Exercise 19 of 5

Incline Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
10-12 (each side)
Rest
30 sec.
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