28 Days to Six Pack Abs Workout Plan

Follow this detailed plan to get a solid six pack in 28 days.

Bodybuilder opening his hoodie to show his six pack and washboard abs
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  • Goal

    Abdominal Definition, Hypertrophy

  • Skill level

    Intermediate

  • Duration

    4 Weeks

  • Days per week

    6

  • Type

    Power, Strength Training

  • Goal

    Abdominal Definition, Hypertrophy

  • Skill level

    Intermediate

  • Duration

    4 Weeks

  • Days per week

    6

  • Type

    Power, Strength Training

Everyone wants a six pack its all I hear people talking about. Not only is it a symbolic validation of you being healthy and fit, but its also one of the most attractive body parts to women. But lets be honest here there are those that hit the gym everyday are dedicated in maintaining their diets yet they still don’t have that coveted six pack abs. Is there something wrong with their abs workout plan? Are they eating the wrong foods?

As I scroll through Instagram the number of transformations on social media is greater than ever, #transformationtuesday. Health and fitness feeds filled with s before and after shots of amazing people losing an incredible amount of weight. Their flexing their muscles and showing off their well deserved six packs. How did they do it? Well, if you’re up for the challenge, then we have the perfect program to build a V-taper physique that will make your abs pop.

Lets start off with the basic mindset off this abs workout plan. Getting ripped is about making sacrifices. Summer is approaching and the longer you wait, the more you will have to sacrifice your way of life by showing up late for the party. So no more waiting around for the perfect time. This is the perfect time.

First off in order to minimize your pain and frustration you’ll slowly ease your way into this six pack abs workout plan. We will need to clean up your diet, and fix your nutritional approach to getting a impressive six pack. As the saying goes “abs are made in the kitchen.”

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 an additional 50-60g per day and amino acid intake to 10-20g 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.

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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 smackdown 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 situps. Give yourself at least a 4-count per rep on your abs.

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The Bigger Picture

So why so much chest, back, and arms 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 arms exercises, so that your upper-body mass grows—increasing the V-angle and minimizing the chance of having a belly.

Leg Days

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’re human and seeing any signs of abs are better than seeing a big beer belly. Don’t worry if you have a bad day at the gym or eating, you’ll 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.

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The Plan

  • Goal

    Abdominal Definition, Hypertrophy

  • Skill level

    Intermediate

  • Duration

    4 Weeks

  • Days per week

    6

  • Type

    Power, Strength Training

Week 1
  • Day 1

    Abs/Cardio 1

    75 min

    7

    Yes

    Abs/Cardio 1

    Supplement with hamstring, glutes, and/or quad training if time allows.

  • Day 2

    Chest

    75 min

    5

    No

    Chest

    Supplement with additional arm and leg training if time allows.

  • Day 3

    Abs/Cardio 2

    75 min

    7

    Yes

    Abs/Cardio 2

    Supplement with calf training if time allows.

  • Day 4

    Back

    75 min

    6

    Yes

    Back

    Supplement with leg training if time allows.

  • Day 5

    Abs/Cardio 3

    75 min

    6

    Yes

    Abs/Cardio 3

    Supplement with calf training if time allows.

  • Day 6

    Arms/Shoulders

    75 min

    10

    No

    Arms/Shoulders

  • Day 7

    Rest

Week 2
  • Day 1

    Abs/Cardio 1

    75 min

    7

    Yes

    Abs/Cardio 1

    Supplement with hamstring, glutes, and/or quad training if time allows.

  • Day 2

    Chest

    75 min

    5

    Yes

    Chest

    Supplement with additional arm and leg training if time allows.

  • Day 3

    Abs/Cardio 2

    75 min

    7

    Yes

    Abs/Cardio 2

    Supplement with calf training if time allows.

  • Day 4

    Back

    75 min

    6

    Yes

    Back

    Supplement with leg training if time allows.

  • Day 5

    Abs/Cardio 3

    75 min

    7

    Yes

    Abs/Cardio 3

    Supplement with calf training if time allows.

  • Day 6

    Arms/Shoulders

    75 min

    10

    Yes

    Arms/Shoulders

  • Day 7

    Rest

Week 3
  • Day 1

    Abs/Cardio 1

    75 min

    7

    Yes

    Abs/Cardio 1

    Supplement with hamstring, glutes, and/or quad training if time allows.

  • Day 2

    Chest

    75 min

    5

    Yes

    Chest

    Supplement with arm and leg training if time allows.

  • Day 3

    Abs/Cardio 2

    75 min

    7

    Yes

    Abs/Cardio 2

    Supplement with calf training if time allows.

  • Day 4

    Back

    75 min

    6

    Yes

    Back

    Supplement with leg training if time allows.

  • Day 5

    Abs/Cardio 3

    75 min

    7

    Yes

    Abs/Cardio 3

  • Day 6

    Arms/Shoulders

    75 min

    10

    Yes

    Arms/Shoulders

  • Day 7

    Rest

Week 4
  • Day 1

    Abs/Cardio 1

    --

    7

    Yes

    Abs/Cardio 1

    Supplement with hamstring, glutes, and/or quad training if time allows.

  • Day 2

    Chest

    75 min

    5

    Yes

    Chest

    Supplement with arms and leg training if time allows.

  • Day 3

    Abs/Cardio 2

    75 min

    7

    Yes

    Abs/Cardio 2

    Supplement with calf training if time allows.

  • Day 4

    Back

    75 min

    6

    Yes

    Back

    Supplement with leg training if time allows.

  • Day 5

    Abs/Cardio 3

    75 min

    6

    Yes

    Abs/Cardio 3

    Supplement with calf training if time allows.

  • Day 6

    Arms/Shoulders

    75 min

    10

    Yes

    Arms/Shoulders

  • Day 7

    Rest