How to Get a 6 Pack for Men

Discover how to get 6 pack abs with Certified Turbulence Trainer, Mike Whitfield.

You know the staples.  Guys want a bigger chest, bigger biceps and shoulders, as well as more video game time.  Women want more a more shapely butt, lose thigh fat and want guys to just listen to them.  For example, my wife said… nevermind… I wasn’t paying attention.


But the one thing that women and men both have in common is that they both want the coveted 6 pack.  A lot of people think that women and men need to work out differently in order to lose enough belly fat to see their 6 pack.  Yes and no.  The truth is that men and women can work out with the same programs to remove excess fat, however, both women and men go about it all wrong.  Today, it’s going to be all about the men.  Sit down boys, it’s time to adjust some things so you can finally reveal those abs.

It’s Not Your Fault

For years, through magazines and just old habits, you’ve been on a program where you work your chest and triceps one day, followed by a day of legs, followed by a day of back and calves.  Seriously?, you’re on a “fat loss” program where you do 4 different exercises to work your calves?  C’mon man.  On top of that, you’re not doing any kind of metabolic conditioning work that blasts belly fat like metabolic finishers or interval training.  I didn’t even mention a solid nutrition program, which is 80% of the game.  Oh dear, I have some work to do.  Again, it’s not your fault; it’s the information you’re getting and you didn’t know any better.  I’m going to fix it for you, step-by-step.

Where a 6-Pack Starts

Your foundation, before we get into the 6 pack workout, is nutrition.  If you try to build a house without a solid foundation, eventually, it will crumble.  The same goes for your 6 pack abs.  You must have a foundation of a solid nutrition program.  Many diets work, but you need one you can stick to.  Start by removing the junk and soda from your environment.  I know how you are.  I realize that throwing 12 touchdowns when you play Madden on the rookie level and eating Doritos (buffalo ranch) is fun, but that’s not going to get you a 6-pack.

Plan everything.  Plan your reward meals and plan on figuring out solutions for those office parties.  Stick to your nutrition plan and set up your work AND home environment for success.  If it’s in the house or office, you’re going to eat it.  Give it away or get rid of it.

The 6 Pack Workout For Men

To get a 6 pack fast, you need to use a belly fat torching combination of metabolic resistance training along with ab exercises that sculpt your 6 pack, as well as interval training or metabolic finishers.  This will not only show off your abs, but it will also sculpt your overall physique because of the frequency of hitting your major muscle groups.  You’ll burn tons of calories during and even after the workout, which burns off that stubborn fat around your waist line.  We’re going to start off with the nasty superset of the Barbell Bulgarian Squat and Pull-ups.  That’s intense, but that’s what it takes.  Let’s do this and get that 6 pack.

The Warm-up

Do the following circuit twice, resting for 30 seconds between circuits.  This will prime your body for the workout… kinda’ like pushing that weird little button on the weed eater.  I’ve never understood how that works and now I wrote a whole sentence about it and for that I apologize.

1) Jumping Jacks (20)

2) Arm Crosses (15)

3) Body Squats (15)

4) Push-ups (12)

5) Plank (20 secs)

6) Leg Swings (15 ea leg)


The Workout

After a solid warm-up, do the following superset 3 times, resting for 1 minute after each superset.  So you do one set of 1A, followed immediately by one set of 1B, then rest one minute.

1A) Barbell Bulgarian Squat (8 ea leg)

1B) Pull-ups (2 short of failure)


The 6 pack continues here on superset # 2.  Do the following superset 3 times, resting for 1 minute after each superset.

2A) 1-Arm DB Incline Chest Press (8 ea arm – you will feel your abs work very hard on this one)

2B) DB Romanian Deadlift (10)


The next step in your 6 pack ab workout is the following circuit.  Do the circuit 3 times, resting for 1 minute between circuits.

3A) DB Piston Row (15 ea) – high rep rows work your abs (you’re welcome)

3B) Elevated Push-ups (10 ea side)

3C) Ab Wheel Rollout (12)

3D) Side Plank (30 secs ea side)


We’re going to end the 6 pack ab workout with a metabolic workout finisher that will smoke belly fat for hours.  It will be “fun”.  Do the following superset in countdown fashion, resting only when needed.  In the first superset, you will perform 10 reps.  In the next superset you will perform 9 reps.  Continue in this fashion until you complete 1 rep of each exercise.

4A) KB Snatch (10 ea, 9 ea, etc., etc. down to 1 ea.)

4B) Spiderman Push-ups (10 ea side, 9 ea side, etc., etc. down to 1 ea. side)


Now that’s a 6 pack ab workout.  We incorporated strength supersets and circuits that used big, compound movements that set a turbulence on your body that will take hours of calorie burning to recover from.   You will also keep that lean muscle you worked so hard to get so that you can get ripped and stay jacked at the same time. We also used ab exercises that work your core much more effectively then traditional crunches.  I even threw in a couple that you didn’t know worked your abs like the DB Piston Row and the Elevated Push-ups.  It’s almost like you’re playing a 6 pack ab video game and you used the cheat codes.   Cheater.


Mike Whitfield

Certified Turbulence Trainer

How to Get 6 Pack Abs Without Cardio

Certified Turbulence Trainer Mike Whitfield here, and you’re going to discover how to get six pack abs without slow, boring cardio.

Ohhhh dear.  January.  The time when all the “resolutionists” grab up all the cardio equipment in the gym trying to get rid of the 12 lbs of fat they gained from eating Grandma’s stuffing and too many cookies.  You can’t delete your cookies with cardio (yes, I know… that was a great play on words… ha-ha, “delete cookies”.  That’s like… freakin’ brilliant.  Wow, this is a lot of words between parenthesis).  Even if you are trying to get 6 pack abs, you don’t just simply add more cardio.  That’s like throwing an ice cream sandwich at a big forest fire.  It’s odd, it doesn’t make sense, and it doesn’t work.

The truth is that the little bit of fat that you have left covering your 6 pack abs is stubborn.  That’s the bad news.  The good news is that you can knock it out and reveal your lean midsection without cardio.

Here’s What You Need For Six Pack Abs

1 Effective and proven ab exercises that help define your midsection

2 Interval training and metabolic finishers

3 Metabolic resistance training

4 A diet of whole, unprocessed foods, giving you a caloric deficit

This is the part where it can be tricky.  You may think you need to do all of these after one another (with the exception of the diet) and you’ll end up working out for 2 hours.  The real magic is that if you combine everything into a unique combination, you can actually do it all in about 45 minutes.  But first, let’s take a look at why cardio won’t do you any good for your 6 pack.

Cardio Does More Harm than Good for Six Pack Abs

Let’s take it that you use the elliptical for an hour, trying to lose your belly fat.  How often do you work your core using the elliptical?  Isn’t that the reason you’re on it – is because you want to finally reveal your abs? Ask yourself that question, then pout.  I know, tough love is … well, tough.  Now wouldn’t it make more sense to implement a workout program packed full of moves that use a lot of muscle at one time, creating a huge caloric burn both during and after a workout?  Wouldn’t that burn off that little bit of fat around your waist line?  Am I not asking a lot of questions?  Anyway, what if you complimented that type of program with ab exercises that helped sculpt your abs and metabolic finishers that would literally blow torch the belly fat for hours?  You have to admit that it would make more sense to approach your quest for leaner abs this way.  Oh yeah, did I mention that cardio has been shown to increase your appetite as well as increase the hormone cortisol, which leads to belly fat?  That’s not a cool sentence, but it ties it all together and it makes the header of the paragraph make more sense.

How to Use These All at the Same Time

The main workout program should consist of a combination of big moves like deadlifts, squats, rows, pushups, lunges and other big, “calorie expensive” exercises.  The reason I say “calorie expensive” exercises is because these moves use so much muscle at one time, creating a massive caloric afterburn for your body.  In other words, these types of workouts will have you burning fat in your sleep.  That is why they work.

With the main program, you now sprinkle in the proven ab exercises like the ab wheel/stability ball rollout, cross-body mountain climbers, etc., etc.  You can even get crazy and use the chin-up/knee-up combination.

Using Interval Training and Defining Your Abs at the Same Time

That takes care of the metabolic resistance training as well as the ab exercises that work.  Now, you can actually combine the intervals and the metabolic finisher into one final segment of your workout program.  You can even put in some effective ab exercises here as well, depending on your main program.  Here is what I mean:

Let’s take an interval program like 30 seconds of high intensity followed by 30 seconds of low intensity.  Instead of just simply using the bike or treadmill, we can implement what’s called an “Ab Finisher” that would replace the intervals and work your midsection at the same time.  Below is an example:

Do the following circuit four times, resting for 30 seconds between circuits.

1A) Jump Squats (30 secs)

1B) Stability Ball Plank (30 secs)

1C) Jumping Jacks (30 secs)

1D) Stability Ball Jackknife (30 secs)

In less than 10 minutes, you performed intervals, while at the same time incorporating belly fat blasting exercises.  Now that’s efficient.  It’s like using a blowtorch for your birthday cake.  Who needs matches?

Using a combination of MRT, finishers and a proper diet is much more efficient than using cardio to get your 6 pack.  You get much more accomplished in less time, and you set your body up to burn belly fat 24/7.

Finish Strong,

Mike (AKA “Mikey”) Whitfield