Workout Routines

The workout plan to get a six-pack without doing a single crunch

Reveal a set of ripped abs in just six weeks with this full-body workout program.

by
The Workout Plan to Get a Six-Pack Without Doing a Single Crunch
milan2099 / Getty
milan2099 / Getty
Duration 45
Exercises 7-8
Equipment Yes

Believe it or not, if you want a ripped midsection, training your abs directly should be last on your list of priorities.

The first step is cleaning up your diet. The second should be this program, which focuses on training the biggest muscles in your body to burn the most calories (thereby shedding the fat that covers your abs). In six weeks, you’ll already be revealing some of the definition you may have buried beneath a layer of lazy belly fat. And you’ll be shocked at how few abs exercises it took to get there.

How it works

This program comes in two parts. You’ll do one phase of workouts for three weeks and then another three-week phase with different workouts.

The first part has no direct ab training at all, just circuits of tough, big-muscle exercises like squats and presses that rev up your

In the second phase, once your body-fat levels are down enough to reveal some ab definition, we’ll target the six-pack with a hanging leg raise and weighted crunch variations, two of the most effective moves for adding dense ab muscle that pops through the skin.

Directions

Alternate each workout (Day 1 and Day 2) for three total sessions per week, resting a day between each. So you can do Day 1 on Monday, Day 2 on Wednesday, and Day 1 again on Friday in the first week. (You’ll do Day 2’s workout twice the second week and repeat the cycle.)

The first three weeks make up Phase 1. After the third week, switch to the workouts in Phase 2, which are done in the same pattern. Exercises marked “A,” “B,” and “C” are done in sequence. Perform one set of each, and then rest after C. Repeat for the prescribed number of sets. Note that in Phase II, the ab exercises are A and B (not C), so rest after B.

Phase 1 Day 1

Exercise 1A.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
4 sets
6-8 reps
0 sec. rest

Exercise 1B.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 1C.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
8-10 reps
60 sec. rest

Exercise 2A.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 2B.

Single-Leg Squat to Bench You'll need: Bench How to
Single-Leg Squat to Bench thumbnail
4 sets
8-10 (each side) reps
0 sec. rest

Exercise 2C.

Feet-Elevated Pushup You'll need: Bench How to
exercise image placeholder
4 sets
As many as possible reps
60 sec. rest

Exercise 3.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
4 sets
3 reps
Walk 60 sec. rest

Phase 1 Day 2

Exercise 1A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
6-8 reps
0 sec. rest

Exercise 1B.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 1C.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
4 sets
As many as possible reps
60 sec. rest

Exercise 2A.

Wide-Grip Bentover Row You'll need: Barbell How to
Wide-Grip Bentover Row thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 2B.

Back Extension You'll need: Bench How to
Back Extension thumbnail
4 sets
12-15 reps
0 sec. rest

Exercise 2C.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
12-15 reps
60 sec. rest

Exercise 3.

Bear Crawl How to
Bear Crawl  thumbnail
3 sets
Work for 30 sec. reps
30 sec. rest

Phase 2 Day 1

Exercise 1A.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
6-8 (each leg) reps
0 sec. rest

Exercise 1B.

Dumbbell Front Squat You'll need: Dumbbells How to
Dumbbell Front Squat thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 1C.

Jefferson Squat You'll need: Barbell How to
Jefferson Squat thumbnail
4 sets
12-15 reps
60 sec. rest

Exercise 2A.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
6-8 reps
0 sec. rest

Exercise 2B.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 2C.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
10-12 reps
0 sec. rest

Exercise 3A.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
As many as possible reps
0 sec. rest

Exercise 3B.

Hanging Knee Raise You'll need: Pullup Bar How to
exercise image placeholder
3 sets
As many as possible reps
0 sec. rest

Phase 2 Day 2

Exercise 1A.

Sumo Deadlift You'll need: Barbell How to
Sumo Deadlift thumbnail
4 sets
6-8 reps
0 sec. rest

Exercise 1B.

Dumbbell Swing You'll need: Dumbbells How to
Dumbbell Swing thumbnail
4 sets
12-15 reps
0 sec. rest

Exercise 1C.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
3 sets
12-15 reps
60 sec. rest

Exercise 2A.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
4 sets
8-10 (each side) reps
0 sec. rest

Exercise 2B.

Cable Row to Neck You'll need: Cable Machine How to
Cable Row to Neck thumbnail
4 sets
10-12 reps
0 sec. rest

Exercise 2C.

Neutral-Grip Lat Pulldown You'll need: Lat Pulldown Bar How to
exercise image placeholder
4 sets
12-15 reps
60 sec. rest

Exercise 3A.

Weighted Swiss Ball Crunch You'll need: Swiss Ball How to
exercise image placeholder
3 sets
8-10 reps
0 sec. rest

Exercise 3B.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
3 sets
As many as possible reps
60 sec. rest
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