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The ultimate abs workout to get ripped and burn abdominal fat

Complete this comprehensive 8-week regimen for a powerful core.

Jump to the Routine
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Leg Raise
Thomas Barwick / Getty
Leg Raise
Thomas Barwick / Getty

This heavy-duty series of workouts is meant to be a set of guidelines as well as the road to rippling abs. This project will have you working for eight weeks, with 17 exercises proven to both test and bolster your strength. What follows are instructions on getting started as well as step-by-step direction on how to execute each workout. 

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Frequency 

Perform each weight workout once per week and complete interval cardio on the days in between.

How to do it

Perform each exercise pair (marked A and B) as alternating sets, resting 30 seconds or less after the first exercise in the pair, and 60-90 seconds after the second exercise. So you’ll do one set of A, rest up to 30 seconds, and then one set of B, rest 60-90 seconds, and so on for all the prescribed sets.

Perform the remaining exercises as straight sets, completing all sets for one exercise before moving on to the next. Between straight sets, rest 60-90 seconds. In Weeks 1-4, perform four sets of 12 reps for each exercise. In Weeks 5-8, perform three sets of eight reps.

Weight

Choose the heaviest weight that allows you to complete all the prescribed repetitions for each set. You may need to reduce the weight by 5%-10% each set, at least for the first few weeks.

Routine

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Workout A

Chest, legs, and back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Front Squat

Equipment
Barbell
Sets
--
Reps
--
Rest
30 sec.
Exercise 2 of 5

Swiss Ball Leg Curl

Equipment
Swiss Ball
Sets
--
Reps
--
Rest
60-90 sec.
Exercise 3 of 5

Bench Press

Equipment
Barbell
Sets
--
Reps
--
Rest
30 sec.
Exercise 4 of 5

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
--
Reps
--
Rest
60-90 sec.
Use a wide grip when preforming this exercise.
Exercise 5 of 5

Reverse Crunch

Equipment
Resistance Band
Sets
--
Reps
--
Rest
30 sec.
Exercise 6 of 5

Medicine Ball Pullover

Equipment
Medicine Ball
Sets
--
Reps
--
Rest
60-90 sec.

Workout B

Arms and core

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 5

Side Lunge

Equipment
Sets
--
Reps
--
Rest
30 sec.
Exercise 8 of 5

Stiff-leg Deadlift

Equipment
Sets
--
Reps
--
Rest
60-90 sec.
Exercise 9 of 5

Incline Dumbbell Press

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

Lat Pulldown

Equipment
Cable Machine
Sets
--
Reps
--
Rest
60-90 sec.
Exercise 11 of 5

Single-Arm, Single-Leg Plank

Equipment
No Equipment
Sets
--
Reps
--
Rest
30 sec.
Exercise 12 of 5

Side Plank

Equipment
Medicine Ball
Sets
--
Reps
--
Rest
60-90 sec.

Workout C

Arms and legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 5

Squat

Equipment
Squat Rack
Sets
--
Reps
--
Rest
30 sec.
Exercise 14 of 5

Swiss Ball Leg Curl

Equipment
Swiss Ball
Sets
--
Reps
--
Rest
60-90 sec.
Exercise 15 of 5

Dumbbell Flye

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

Bentover Reverse Flye

Equipment
Dumbbells
Sets
--
Reps
--
Rest
60-90 sec.
Exercise 17 of 5

Reverse Cable Woodchop

Equipment
Cable Machine
Sets
--
Reps
--
Rest
30 sec.
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