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

But with this program, developed by celebrity trainer Don Saladino, any guy—no matter how hopeless he might seem—can have a washboard midsection.

In this plan, you'll combine some classic moves that you've likely mastered along with moves you didn’t even know you should be doing. The only gear you'll need: dumbbells, a pullup bar, bands, and a bench.

How it works

You don’t need barbells, machines, or cardio equipment to accomplish this goal. A bare-bones home-gym setup is plenty. 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 accordingly.

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, but in Weeks 3 and 4, make sure you 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 1 of this workout plan is focused on developing your upper upper body. Day 2 puts a premium on building power from the group up with legs-based exercises to boost growth in your upper body. And finally, Day 3 takes care of compound movements, which will hammer your back and biceps.