6-pack (1)

Get ready to sculpt your core and build a powerful upper body with the 18-week 6-pack program. Designed for four days a week, this comprehensive workout plan combines targeted exercises like decline crunches, bench presses, and lat pulldowns to maximize muscle engagement and enhance strength. Each session is crafted to challenge your limits while focusing on form and intensity, ensuring you stay motivated and on track. Equip yourself with a full gym and prepare to transform your physique!

Supplemental to 3 days of heavy cardio. This program will help you get your friend's 6-pack

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bicep Curl (Barbell)

Overhead Tricep Extension (Dumbbell)

Decline Crunch (Weighted)

Back Extension

Hammer Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Machine)

Back, Bis, Tris

Bench Press (Dumbbell)

Chest Fly (Cable)

Shoulder Press (Machine)

Lateral Raise (Machine)

Seated Row (Cable)

Chest and Shoulders

Leg Press

Seated Hamstring Curl

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Hip Thrust (Machine)

Legs

Preacher Curl (Dumbbell)

Full Body

1 reviews for 6-pack (1)