With bulking season drawing to a close in the near future, it's time to turn your attention toward getting as lean as possible. Before you know it, summer will be here and it'll be time to show off your six-pack. Start carving your abs now with this unique training regimen.

There is something different with this abdominal program. It distinctly lacks ab-specific exercises. Instead, this 3-month program engages the core while working various full-body and accessory movements.



This entire program consists of supersets and giant sets, where multiple exercises are performed back to back without rest. Only after the group of exercises is completed can you take a prescribed rest. In the workout tables, each exercise in a superset will begin with the same letter.

Each exercise includes a tempo, which refers to the speed at which you lift your weights. Each number represents a time lapse of a few seconds:

  • First number: Seconds you should take to lower the weight
  • Second number: Seconds you should pause at the bottom of the rep
  • Third number: Seconds you should take to lift the weight
  • Fourth number: Seconds you should pause at the end of the rep

Forget About Ab Exercises

Compound, multi-joint exercises—such as squats and deadlift—work your core as hard as ab-specific exercises, according to research at Utah State University. The key: Keep your abs tight as you perform the movement.

When scientists told squatters to brace themselves as if they were about to be punched in the gut, their core activity increased by up to 167 percent. Mentally remind yourself to suck it up and tense your abs (the way you do when a beautiful woman walks in the room), each time you drop into a squat.

Insane Abs Workout

Month 1

Monday/Thursday
1
Superset
Split Squat with Dumbbells
3 sets, 12-15 reps (tempo: 3110)
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday/Friday
1
Superset
Dumbbell Squat
3 sets, 12-15 reps (tempo: 4110)
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Month 2

Monday/Thursday
1
Triset
Barbell Squat
4 sets, 8 reps (tempo: 3110)
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Wednesday
1
Triset
Seated Dumbbell Press
4 sets, 8 reps (tempo: 4110)
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday
1
Triset
Hammer Curls
4 sets, 8 reps (tempo: 3110)
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Month 3

Monday/Thursday
1
Giant Set
Barbell Squat
4 sets, 10-12 reps (tempo: 4000)
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday/Friday
1
Giant Set
Split Squat with Dumbbells
4 sets, 10-12 reps (tempo: 4010)
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Post-Weights Cardio

Choose a cardio machine—rowing, cycling, treadmill, etc.—and do one of these sessions after each workout for the entire 3-month program. These are high-intensity interval sessions, so they have a specific high-intensity to low-intensity ratio. "Work" means go all out; "rest" means take it slow.

  • Session 1: 8 sets of 20 sec. work, 120 sec. rest
  • Session 2: 9 sets of 20 sec. work, 120 sec. rest
  • Session 3: 10 sets of 20 sec. work, 120 sec. rest
  • Session 4: 8 sets of 35 sec. work, 120 sec. rest
  • Session 5: 9 sets of 35 sec. work, 120 sec. rest
  • Session 6: 10 sets of 35 sec. work, 120 sec. rest
  • Session 7: 8 sets of 45 sec. work, 120 sec. rest
  • Session 8: 9 sets of 45 sec. work, 120 sec. rest
  • Session 9: 10 sets of 45 sec. work, 120 sec. rest
  • Session 10: 9 sets of 60 sec. work, 120 sec. rest

About the Author

Train Magazine

Ray Klerck, Train Magazine

Authoritative exercise and eating plans direct from the world’s top trainers, professional athletes, and movie stars.

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