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Six-Pack Abs in Six Weeks: A Summer Weight Loss Program

For most guys, ripped abs are like the holy grail of fitness: Something they've always wanted, but may never find.

But with the MEN'S FITNESS Six-Pack in Six Week program, any guy—no matter how hopeless he might seem—can have a washboard midsection.

Try it for yourself with our day-to-day guide of exercises. Combine some of the classic moves that you already do with moves you didn’t know you should be doing. The only gear you'll need: dumbbells, a pullup bar, bands, and a bench.

RELATED: 13 Body-Sculpting Exercises in the Six-Pack in Six Weeks Program >>>

How It Works:

You don’t need barbells, machines, or cardio equipment to get ripped. A bare-bones home-gym setup is enough. Instead, the focus here is careful programming. You’ll start the plan performing higher reps on your exercises and taking short rest periods. Every two weeks, you’ll increase the weights, reduce the reps, and lengthen the rest times. This approach allows you to peak in six weeks, so time your training to end with a spring break vacation or any other excuse you can find to take your shirt off.

Lucky guys with fancy gyms can do it—now you can, too. No excuses.


The program runs six weeks—Weeks 1 and 2 are done as shown here; in Weeks 3 and 4, reduce the number of reps per exercise to 8–10 and increase the rest to 45–60 seconds. In Weeks 5 and 6, reduce the reps to 6–8 and increase the rest to 60–90 seconds.

Exercises marked with letters (“A,” “B,” and so on) are done in as supersets/compound sets. Perform one set of each exercise in a group, then repeat until all sets for that group are done. Then move on to the next group.


Day One >>>

Day Two >>>

Day Three >>>

Workout program developed by Don Saladino.


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