Six Pack Abs 365 - Intermediate Home Workouts 4 WEEK SAMPLE PROGRAM

You'll perform the following program three days per week, for four weeks. Perform it on non-consecutive days, such as Mon-Wed-Fri or Tues-Thurs-Sat or some similar combination. EXERCISE
DAY 1 Abs Coordination: Bird Dogs Ab Strength: Supported Knee Raises Lower Body Hip Dominant: Deadlift Upper Body Pull Horizontal: Barbell Rows Upper Body Push Vertical: Barbell Military Press EXERCISE ORDER
A

WEEK 1
SETS x REPS
3x10

WEEK 2
SETS x REPS
2x15

WEEK 3
SETS x REPS
3x12-15

WEEK 4
SETS x REPS
2x20

REST
30-60s

REST
30-60s

REST
30-60s

REST
30-60s

B C1

3x8 3x5

30-60s 60s

2x12 3x5 + 10lbs

30-60s 60s

3x10 3x5 +20lbs 3x10 + 10lbs 3x10 + 10lbs

30-60s 60s

2x12-15 3x5 + 30lbs 3x12 + 10lbs 3x12 + 10lbs

30-60s 60s

C2

3x10

60s

3x12

60s

60s

60s

C3

3x10

60s

3x12

60s

60s

60s

DAY 2 Abs Coordination: Windshield Wipers B Abs Stabilization: Planks Lower Body Knee Dominant: Zercher Squat Upper Body Pull Vertical: Chins

EXERCISE ORDER
A B

SETS x REPS
2x10 2x30s hold

REST
30-60s 30-60s

SETS x REPS
2x12-15 2x45s holds 3x5 + 10lbs 3x6-10

REST
30-60s 30-60s

SETS x REPS
2x15-20 3x30s holds

REST
30-60s 30-60s

SETS x REPS
3x10 1x60s hold 3x5 + 30lbs 3x6-10

REST
30-60s 30-60s

C1 C2

3x5 3x6-10

60s 60s

60s 60s

3x5 +20lbs 3x6-10

60s 60s

60s 60s

Six Pack Abs 365 - Intermediate Home Workouts 4 WEEK SAMPLE PROGRAM
Upper Body Push Horizontal: Bench Press
C3 3x8 60s 3x12 60s 3x10 60s 3x8 60s

DAY 3 Abs Coordination: Bird Dogs On Hands & Feet Abs Strength: Rocky Sit-Ups Lower Body Hip Dominant: Single Leg Deadlift Upper Body Pull Horizontal: 1 Arm DB Rows Upper Body Push Vertical: Parallel Dips NOTES:

EXERCISE ORDER

SETS x REPS

REST

SETS x REPS

REST

SETS x REPS

REST

SETS x REPS

REST

A B

3x10 2-3x6-10

30-60s 30-60s

2x15 2-3x6-10

30-60s 30-60s

3x12 2-3x6-10

30-60s 30-60s

3x12-15 2-3x6-10

30-60s 30-60s

C1

3x6

60s

3x8

60s

3x10

60s

3x6 +10lbs

60s

C2 C3

2x10-12 3x8

60s 60s

2x12 2x12

60s 60s

2x12-15 3x10

60s 60s

2x15 3x10-12

60s 60s

1. You can make this program more challenging by decreasing the rest periods between exercises C1 through C3. 2.You can either add weight from set to set or stay with the same weight, depending on your strength and conditioning levels. Adding weight from set to set is preferable. 3. Try to add weight from week to week on the "B" exercises. 4. On the "C" exercises, you can stick with the same weights from week to week, because you are adding reps to each set. 5. Then switch to another program. You can either design your own or go here for another "done-for-you" program.