How To Get Six Six-Pack Abs In Less Than 30 Days

Mark your calendar. Getting a ripped, beach-ready body is only one month away when you follow this training program.

This training program is akin to what a bodybuilder would do in the last few weeks before a contest. It covers the entire body but gives special priority to your abs—you'll work them first in every session.

Most of the exercises won't be new to you, but take note of how they're performed. You'll use a variety of intensity-boosting techniques, such as holding a peak contraction and performing a slow negative (lowering) portion of a rep, to bring out the most muscularity. Pay attention to asterisks (*) in the workout chart, which denote technique changes.

Follow a clean diet along the way to preserve all your muscle—and possibly gain a bit—as you reduce calories and peel away body fat. Soon you'll have a body worth unwrapping on Valentine's Day.

Train six days per week. Perform cardio in the morning for five consecutive days and lift most afternoons or evenings. Rest completely one day per week.

For the cardio component, perform 30 minutes of steady-state cardio. For the best results, do it first thing in the morning before breakfast.

Choose any type of exercise you like, such as walking, cycling on a stationary bike, or using a stair climber, but keep the intensity at your target heart rate, which you calculate like this:

(220 - (your age)) x 0.7 = THR (Target Heart Rate)

If your schedule prevents you from lifting in the afternoon or evening, move your session to the morning and perform cardio later. Try to keep the two sessions several hours apart.

Days 1/8/15/22/29

A.M.—Cardio
P.M.—Abs, Chest, Shoulders, Triceps

•   Cable Crunch
  3 sets to failure, 60-second rest
•   Machine Bench Press*
  4 sets, 10 reps, 2-minute rest
•   Incline Dumbbell Press*
  4 sets, 15, 12, 10, 8 reps, 2-minute rest
•   Barbell Incline Bench Press
  4 sets, 6 reps, 2-minute rest
•   Weighted Bench Dip
  3 sets to failure, 60-second rest
•   Seated Bent-Over Rear Delt Raise
  4 sets, 15 reps, 90-second rest
•   Standing Low-Pulley Deltoid Raise**
  3 sets, 12 reps (each side), 90-second rest
•   Smith Machine Overhead Shoulder Press*
  4 sets, 8 reps, 90-second rest

*Flex hard at the top of each rep for 1 second.

**Attach a D-handle to the low pulley of a cable station and hold it with your far hand. Make sure there is tension on the cable at the bottom. Raise your arm 90 degrees.

Days 2/9/16/23/30

A.M.—Cardio 
P.M.—Rest

Days 3/10/17/24

A.M.—Cardio 
P.M.—Abs, Back, Traps

•   Jackknife Sit-Up
  3 sets to failure, 2-minute rest
•   Decline Reverse Crunch
  3 sets to failure, 2-minute rest
•   Smith Machine Bent Over Row
  4 sets, 10 reps, 2-minute rest
•   Pull-ups (Close-grip)
  4 sets to failure, 2-minute rest
•   Straight-Arm Dumbbell Pullover
  3 sets, 12 reps, 2-minute rest
•   Barbell Shrug*
  4 sets, 12 reps, 2-minute rest
•   Hyperextensions (Weighted)**
  3 sets to failure, 2-minute rest

*Hold the top of the rep for 3 seconds.

**Hold a moderately heavy dumbbell at your chest.

Days 4/11/18/25

A.M.—Cardio 
P.M.—Rest

Days 5/12/19/26

A.M.—Cardio 
P.M.—Abs, Arms

•   Decline Crunch
  3 sets to failure, 60-second rest
•   Flat Bench Lying Leg Raise
  3 sets to failure, 60-second rest
•   Triceps Pushdown - Rope Attachment*
  4 sets, 20, 15, 12, 9 reps, 60-second rest
•   Bench Dips
  4 sets to failure, 60-second rest
•   Decline EZ-Bar Triceps Extension
  4 sets, 10 reps, 60-second rest
•   Barbell Curl
  5 sets, 8 reps, 60-second rest
•   Preacher Curl**
  4 sets, 8 reps, 60-second rest
•   Hammer Curls
  3 sets, 10 reps, 60-second rest

*Flex your triceps hard in the contracted position.

**Take 3 seconds to lower the bar on each rep.

Days 6/13/20/27

A.M. or P.M.—Abs, Legs

•   Cable Crunch*
  3 sets to failure, 30-second rest
•   Hanging Leg Raise
  3 sets to failure, 30-second rest
•   Standing Calf Raises
  8 sets, 8 reps, 30-second rest
•   Seated Calf Raise
  3 sets, 10 reps, 60-second rest
•   Lying Leg Curls**
  3 sets, 12, 9, 6 reps, 90-second rest
•   Leg Press
  Work up in weight, sets of 12 reps (until you can no longer complete 12 reps), 90-second rest
•   Hack Squat***
  3 sets, 15 reps, 90-second rest
•   Stiff-Legged Barbell Deadlift
  3 sets, 15 reps, 90-second rest

*Hold the contraction for 2 seconds at the end of each rep.

**Flex your legs at the top of each rep.

***Go as low as possible, but come up only 3/4 of the way on every rep. Place your feet inside shoulder width.