How to Build a Six Pack





How to Build a Six Pack

How to Build a Six Pack

Having a six pack is one of the most desired outcomes when it comes to people joining the gym. The idea of lying beside a pool with your shirt off and a set of abs that you could iron a shirt on is very appealing. But building a six pack is incredibly tough. In this article we will provide a perfect training program for building a six pack.

Diet

The first thing that you need to do to get a six pack is create a calorie deficit. This means consuming fewer calories then you are expending through exercise and your metabolism. Dieting for a six pack would require its own article, but let’s just say that if you want a set of abs, you need to be eating less and moving more.

Six Pack Training Program

Just because our aim is to build a six pack, it doesn’t mean that we’re only going to be performing ab exercises. That would be crazy! For a six pack you need to be training full body about three times per week, as well as performing cardio. So our program is going to be full body with cardio. Then we’ll add some ab exercises in.

Monday

  • Seated leg curl 3 x 20 reps
  • Leg Press 3 x 6-8 reps
  • Walking Lunges 4 x 20 reps
  • Bench Press 3 x 6-8 reps
  • Seated Shoulder Press 3 x 12-15 reps
  • Pull Ups 3 x 10 reps
  • Abdominal Crunches 3 x 20 reps
  • Plank 5 x 30 seconds

How to Build a Six Pack

Tuesday

  • HIIT Cardio 20 minutes

 

Wednesday

  • Romanian Deadlifts 3 x 12-15 reps
  • Barbell Squats 3 x 20 reps
  • Leg Extension 3 x 12 reps
  • Incline Barbell Bench Press 3 x 12-15 reps
  • Barbell Shrugs 3 x 12 reps
  • Barbell Bent Over Rows 3 x 8-12 reps
  • Long Arm Abdominal Crunches 3 x 12 reps
  • Russian Twists 3 x 12 reps
  • Planks 5 x 30 seconds

 

Thursday

  • 60 minutes of low intensity cardio

 

Friday

  • Lying Leg Curls 3 x 20 reps
  • Deadlifts 3 x 6 reps
  • Step Ups 3 x 10 reps (each leg)
  • Assisted Dips 3 x 10 reps
  • Overhead Push Press 3 x 6 reps
  • Seated Cable Rows 3 x 12 reps
  • Abdominal Crunches 3 x 20 reps
  • Bicycle Crunches 3 x 10 reps
  • Planks 5 x 30 seconds

 

Saturday & Sunday



Rest

Notes

Your rest days are very important, you need them to fully recover from each session. Feel free to change the sessions around to suit your needs, but three weights, two cardio, and two rest days is ideal.

Your rest between sets should be quite short for the majority of exercises as this is a fat-burning program. For these you should rest for 45-60 seconds between sets. However, for bigger exercises such as the deadlift, squat, and bench press you’ll want a little longer to recover. For these you should rest for around 3 minutes between sets.

Perform each exercise with full range of motion, or you will potentially injure yourself. If you find that you can’t perform them with a full range of motion, then you are probably using too heavy a weight. Lower it and try again.

How to Build a Six Pack

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