The 7-Day Six-Pack | Bodybuilding.com

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Workout Details

Fitness level:	Intermediate
Equipment needed:	Minimal Equipment

Plan Details

Category:	Get fit
Videos:	0
Nutrition plan:	Yes
Supplement plan:	Yes
Mobile app:	No

Three Separate Programs

4 WORKOUTS PER WEEK / 10-15 MIN. WORKOUT

What fits you best: Anywhere Abs, The Brick Builder, or The Shredder? Match your training to your goals! Each program is easy to follow alongside our full fitness plans!

Upper-Ab Workout

20 seconds rest between sets

Jackknife Sit-Up

1 set

Toe Touchers

1 set

Tuck Crunch

1 set

Alternate Heel Touchers

1 set

Lower-Ab/Oblique Workout

20 seconds rest between sets

Straight-Legged Hip Raise

3-4 sets, 20 seconds

Reverse Crunch

3-4 sets, 20 seconds

Dumbbell V-Sit Cross Jab

3-4 sets, 20 seconds

Oblique Crunches

3-4 sets, 20 seconds

Adaptable Training

PERIODIZATION AND SUBSTITUTIONS

The editors of Bodybuilding.com designed this to be the only six-pack program you'll ever need. We'll explain how to tweak it so you can use it for months on end!

Nutrition Plan

MACROS / MEAL PLAN

If your plan is just to stay hungry all the time and pray for results, you need a better approach! This science-backed approach has already helped thousands of Bodybuilding.com fans build their best-ever bodies.