The Summer Shred: Four Weeks to Six-Pack Abs

Put your middle, front and center with moves designed to work your core from every angle.

The Summer Shred: Four Weeks to Six-Pack Abs

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Start this plan

Your abs are like any body part—to get results, you need to work them hard. That means dedicating a portion of your workout to moves that focus on all three abdominal regions. “We tend to treat the abs as an afterthought and simply devote a few minutes to doing crunches after our ‘real’ training,” notes M&F training adviser Gino Caccavale. But to sculpt a head-turning six-pack, you need to train the abs with the same attention you devote to everything else.

This routine, modeled by IFBB pro and APS athlete Matt Christianer, will help you build a ripped midsection by emphasizing different muscle groups with each workout. Follow the workout plan, completing the prescribed number of ab exercises in the given muscle groups after training the body parts listed for each day. Pair these ab moves with your own workout plan, or repeat the workouts laid out in the seven-day training schedule below for four weeks (you can download the complete M&F Summer Shred plan HERE) to get a beach-worthy body in just 28 days!

Summer Shred Flat Abs Workout Plan:

  • Day 1: Back & Glutes + Transverse Abdominis (pick 2) + Rectus Abdominis (pick 3)
  • Day 2: Chest + Obliques (pick 3) + Transverse (pick 2)
  • Day 3: Cardio only
  • Day 4: Legs & Calves
  • Day 5: Arms + Rectus (pick 3) + Transverse (pick 2)
  • Day 6: Shoulders + Obliques (pick 3) + Transverse (pick 2)
  • Day 7: Cardio only

Add 30 minutes of cardio daily to help burn fat. And don’t forget your diet. Keep a keen eye on your total caloric intake and macros. Otherwise, you’re not likely to get the results you want. For a guide to setting up a fat loss diet, check out the new and improved M&F Food Pyramid. Give it a solid month and you should see a difference in both the shape and definition of your abs.

All about your abs

Check out the five killer core moves to shred each segment of your midsection:

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Man-Woman-Abs

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MU-Summer-Shred-2016-STACK-640x110

The Plan

WEEKLY SPLIT

  • Day 1

    Monday

    --

    10

    Yes

    Monday

    <p>After completing your back & glutes workout, perform two of the below transverse abdomonis exercises, followed by three of the below rectus abdominis exercises.</p> <p>Pair the ab moves with your own workout plan or <a href="/workouts/workout-routines/download-summer-shred-workout-program" target="_blank">download the complete M&F Summer Shred plan</a>.</p> <p>Add 30 minutes of cardio.<p> <p><i>For directions and a demonstration of each transverse abdomonis exercise, click <a href="/workouts/workout-tips/traverse-abdominus" target="_blank">here</a>. For directions and a demonstration of each rectus abdomonis exercise, click <a href="https://www.muscleandfitness.com/workouts/workout-tips/summer-shred-rectus-abdominus" target="_blank">here</a>.</i></p>

  • Day 2

    Tuesday

    --

    10

    Yes

    Tuesday

    <p>After completing your chest workout, perform three of the below oblique exercises, followed by two of the below transverse abdomonis exercises.</p> <p>Pair the ab moves with your own workout plan or <a href="/workouts/workout-routines/download-summer-shred-workout-program" target="_blank">download the complete M&F Summer Shred plan</a>.</p> <p>Add 30 minutes of cardio.<p> <p><i>For directions and a demonstration of each oblique exercise, click <a href="https://www.muscleandfitness.com/workouts/workout-tips/summer-shred-obliques" target="_blank">here</a>. For directions and a demonstration of each transverse abdomonis exercise, click <a href="/workouts/workout-tips/traverse-abdominus" target="_blank">here</a>.</i></p>

  • Day 3

    Wednesday

    --

    --

    No

    Wednesday

    Cardio only (30 minutes)

  • Day 4

    Thursday

    --

    --

    No

    Thursday

    <p>Complete your own leg & calves workout or <a href="/workouts/workout-routines/download-summer-shred-workout-program" target="_blank">download the complete M&F Summer Shred plan</a>.</p> <p>Add 30 minutes of cardio.<p>

  • Day 5

    Friday

    --

    10

    Yes

    Friday

    <p>After completing your arm workout, perform three of the below rectus abdominis exercises, followed by two of the below transverse abdomonis exercises.</p> <p>Pair the ab moves with your own workout plan or <a href="/workouts/workout-routines/download-summer-shred-workout-program" target="_blank">download the complete M&F Summer Shred plan</a>.</p> <p>Add 30 minutes of cardio.<p> <p><i>For directions and a demonstration of each rectus abdomonis exercise, click <a href="https://www.muscleandfitness.com/workouts/workout-tips/summer-shred-rectus-abdominus" target="_blank">here</a>. For directions and a demonstration of each transverse abdomonis exercise, click <a href="/workouts/workout-tips/traverse-abdominus" target="_blank">here</a>.</i></p>

  • Day 6

    Saturday

    --

    10

    Yes

    Saturday

    <p>After completing your shoulder workout, perform three of the below oblique exercises, followed by two of the below transverse abdomonis exercises.</p> <p>Pair the ab moves with your own workout plan or <a href="/workouts/workout-routines/download-summer-shred-workout-program" target="_blank">download the complete M&F Summer Shred plan</a>.</p> <p>Add 30 minutes of cardio.<p> <p><i>For directions and a demonstration of each oblique exercise, click <a href="https://www.muscleandfitness.com/workouts/workout-tips/summer-shred-obliques" target="_blank">here</a>. For directions and a demonstration of each transverse abdomonis exercise, click <a href="/workouts/workout-tips/traverse-abdominus" target="_blank">here</a>.</i></p>

  • Day 7

    Sunday

    --

    --

    No

    Sunday

    Cardio only (30 minutes)