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Last Updated on January 7, 2021
Break your usual pattern to start seeing a ripped six-pack.
THE NEXT LEVEL
We promised an ab workout that accounts for progression over time – that is, as your abs become stronger, you want to keep challenging them for continued progress. Here’s how you’ll do that in Week 2 and beyond:
On all Group A moves, add one plate each week and still try to complete 10 reps per set. Increasing the resistance weekly makes the abs work harder. If you can’t do 10 reps, no problem – the key is to increase the weight and try to do as many reps as you can. This is why choosing the right weight in Week 1 is so important. Do this on all three sets for all Group A exercises.
On Group B moves, reduce the rest period between sets by five seconds each week. During Week 2, rest just 55 seconds between sets. The third week, reduce the rest interval by another five seconds. Continue with the resistance and rest intervals the same as in Week 1. In the second week, do 21 reps instead of 20, and increase that by one rep each week. By the fifth week, you’re doing 24 reps for all sets of each Group C exercise.
DIAL IT IN
While the keys that drive our five-week program are variety and progression, it would be a mistake to think that’s all that’s required to build washboard abs. Pay particular attention to your diet – monitoring carb and fat intake, total calories and following a smart supplementation program – while including four 30-minute cardio sessions a week to strip off bodyfat. Only through a combination of these elements can you truly bring out a ripped six-pack.
At the end of five weeks, your abs will be much improved – and the proof will be in the mirror as well as in your advancing strength. You can return to this program at a future date, but it’s not intended to be followed indefinitely. Just make sure whatever plan you follow challenges you.
FIVE-WEEK SIX-PACK SLAM
Select one exercise from each group, fine-tuning the resistance or your body position so you can just complete the targeted number of reps. For your next two workouts each week, choose an exercise not yet used. Follow this format throughout the five-week program.
GROUP A: STRENGTH BUILDERS
| Week 1 | Week 2 | Week 3 | Week 4 | Week5 | ||
| Choose one: | Sets | Reps | Reps | Reps | Reps | Reps |
| Double Crunch Machine | 3 | 10 | up to 10 | up to 10 | up to 10 | up to 10 |
| Lying Cable Crunch | 3 | 10 | up to 10 | up to 10 | up to 10 | up to 10 |
| Standing Oblique Cable Crunch* | 3 | 10 | up to 10 | up to 10 | up to 10 | up to 10 |
Instructions
Week 1: Choose a resistance with which you can complete just 10 reps.
Week 2: Add one plate to the weight used the previous week, trying to get the same number of reps (do as many as possible).
Week 3: Add one more plate to what you used in Week 2.
Week 4: Add another plate.
Week 5: Add another plate.
GROUP B: SIZE BUILDERS
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | ||
| Choose one: | Sets | Reps | Reps | Reps | Reps | Reps |
| Hanging Knee Raise | 3 | 15 | up to 15 | up to 15 | up to 15 | up to 15 |
| Decline-Bench Crunch | 3 | 15 | up to 15 | up to 15 | up to 15 | up to 15 |
| Cable Woodchop* | 3 | 15 | up to 15 | up to 15 | up to 15 | up to 15 |
Instructions
Week 1: Choose a resistance or level of difficulty with which you can complete just 15 reps.
Week 2: Reduce your rest period between sets by five seconds, aiming to do the same number of reps as the week before for all sets.
Week 3: Reduce your between-sets rest period by another five seconds.
Week 4: Remove another five seconds from your rest period.
Week 5: Cut your rest period by five more seconds.
GROUP C: ENDURANCE BUILDERS
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | ||
| Choose one: | Sets | Reps | Reps | Reps | Reps | Reps |
| Reverse Crunch | 3 | 20 | 21 | 22 | 23 | 24 |
| Supported Crunch | 3 | 20 | 21 | 22 | 23 | 24 |
| Oblique Crunch * | 3 | 20 | 21 | 22 | 23 | 24 |
Instructions
Week 1: Choose a variation of this bodyweight move that allows you to perform just 20 reps.
Week 2: Do one additional rep on all sets using normal rest periods and the same resistance you used in Week 1.
Week 3: Add another rep to all sets.
Week 4: Do one more rep on all your sets.
Week 5: Add another rep to all sets.
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