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

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