Six Pack Shortcuts Workouts
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SPS - THE WORKOUTS
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WORKOUT DAYS - Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again. Do not skip around workout days. Rest days are up to you. I recommend working out 5 days a week and resting 2 days if you want a quick jump‐start into the program. Minimum workout days would be 4 days per week. Here is an Example for a 2 Weeks Workout Schedule: Mon Day 1 workout
Mon Day 2 workout
Mon Day 3 workout
Mon Day 4 workout
Tue Day 2 workout
Tue Day 3 workout
Tue Day 4 workout
Tue Day 1 workout
Wed Day 3 workout
Wed Day 4 workout
Wed Day 1 workout
Wed Day 2 workout
Thurs Day 4 workout
Thurs Day 1 workout
Thurs Day 2 workout
Thurs Day 3 workout
Fri Day 1 workout
Fri Day 2 workout
Fri Day 3 workout
Fri Day 4 workout
Sat – rest
Sat – rest
Sat – rest
Sat rest
Sun – rest
Sun – rest
Sun – rest
Sun – rest
TIP - All you have to remember is what day you worked on last, this way it is easier to keep up with the routine instead of trying to match the workout days specifically with the days of the week.
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SPS - THE WORKOUTS
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REST DAYS FOR ALL 4 WORKOUT PHASES - Take rest days according to how you feel. Minimum of 1 rest day a week is a must. Most will find the need to take more rest days during the first 2 weeks of training. Afterwards, your muscles will start to adapt to the workouts and will respond with less soreness. Getting 6‐8 hours of sleep per night is a must for proper muscle recovery. You can still work your muscle if you feel a little soreness just as long as it doesn’t feel painful. REST TIMES BETWEEN SETS – Every phase as specific rest times. I encourage you to use a stopwatch to track the amount of rest between every set. This will ensure your heart rate stays elevated and that you have high intensity workouts every time to burn more body fat. To increase the intensity of your workouts, you can shorten the rest time between your sets OR increase your weight to further challenge yourself. SUPERSETS – Supersets are 2 exercises performed back to back with no rest in between. They can be on on opposing muscles. For Ex: {Back/Chest}; {Biceps/Triceps}; {Quads/Hamstrings} Supersets can also be done doing 2 exercises back to back on the same muscle group. For Ex: {Bench Press/Dumbbell Flys }; {Barbell Curls/ Dumbbell Hammer Curls}. Anytime you see a / between 2 exercises, it represents a superset.
TRISETS – Same as a superset, except its 3 exercises in a row non stop instead of 2. AMOUNT OF WEIGHT TO USE – Pick a weight that you can perform the repetition needed for that exercise. If you started the program, its always safer to start off a little lighter and pyramid your way up as the sets progress. Make sure when you establish a weight used for an exercise, make sure it is heavy enough where you have difficulty finishing the last rep of the set.
SPS - THE WORKOUTS
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EXERCISE SUBSTITUTIONS – See Exercise Substitution Print Out
PHASE 1 WORKOUTS (Weeks 1 – 4) Rest times for this phase are 90 sec b/t each set. Repeat all the workout days for 4 weeks before moving on to Phase 2. DAY 1 Push Ups (warm up)
10 – 20 reps
Flat Bench press/Bent over Barbell Row
3 sets of 12
3 sets of 12
Seated Military Press/Standing Barbell Shrugs
2 sets of 12
2 sets of 15
Standing Barbell Curls/Seated Body Weight Dips 1st set
Barbell Squat
2 sets of 15
Lying Leg Curl
2 sets of 12
2 sets of max reps/70% 0f
2 sets of 15
Standing Calf Raises/ Running In Place (weighted) 1 set of 20 Decline Sit‐Ups
1 set of 90 sec
4 sets of 15 sec on, 15 sec rest
SPS - THE WORKOUTS
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DAY 2 Jumping Jacks (Warm Ups)
15 – 20 Secs
Incline Dumbbell Chest press/Wide Chin Ups
2 sets of 12
2 sets of 12
Standing Dumbbell Shoulder Press/Standing Dumbbell Shrugs
2 sets of 12
2 sets of 15
Seated Dumbbell Curls (both arms)/Seated dumbbell overhead ext 2 sets of 12
2 sets of 12
Dumbbell Walking Lunges/Dumbbell Stiff Leg Dead lift 3‐Position Calf Raises
2 sets (20 yards)
2 sets of 12
20 reps per position, 3 positions total (90reps)
Bicycle Crunch/Mountain Climbers
4 sets of 20
4 sets of 30 sec
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DAY 3
20 sec each exercise, non stop b/t exercises = 1 set 10 Sets Total Rest 90 sec to 2 minutes b/t sets Body Weight Squats
Dynamic Push‐ups
4 sec Prone Cobras
Jumping Jacks Mountain Climbers
DAY 4 20 sec each exercise, non stop b/t exercises = 1 set High Knees Half Burpees Reverse Crunch *REPEAT ALL 4 WORKOUT DAYS FOR 4 WEEKS
10 Sets Total Rest 60 sec b/t sets
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PHASE 2 WORKOUTS (Weeks 5 – 8) Rest times for this phase are 90 sec b/t each set. Repeat all the workout days for 4 weeks before moving on to Phase 3. *DB – stands for Dumbbell *BW – stands for Body Weight DAY 1 Incline Bench Press/DB Flat Fly’s
4 sets of 10 reps
Side to Side Push ups
3 sets of 30 sec
Barbell Clean and Press
3 sets of 10
Side Laterals/Front Raise
4 sets of 10 reps
1 drop set of 10 reps on 1st set, (till failure on other 2 drop sets)
*Choose 3 dumbbells of different weight, the 1st do 10 reps, then grab the lighter dumbbell and do 10 reps, then grab the lightest dumbbell and do 10 more reps. Perform all without rest in between.
Skull Crushers/Tricep Kickbacks
4 sets of 10 4 sets of 10
Side to Side Heel Touches/Jump Rope/Jumping Lunges 3 sets of 20 sec 3 sets of 20 sec 3 sets of 20 sec
*NOTE: EACH SET means finishing all 3 exercises in a row. Do not rest b/t the 3 exercises. 15 sec rest b/t EACH SET
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DAY 2 50 Wide Grip Chins
(As many sets as it takes, perform as quickly as possible,)
Dead Lifts
5 sets of 10
Preacher Curl/DB Hammer Curl/DB Shrugs
6 sets of 10 6 sets of 10 6 sets of 10
Knee to Elbows
3 sets of 20 sec on, 20 sec rest
3 sets of 20 sec on, 20 sec rest
Barbell Squats/BW Walking Lunges
3 Sets of 10
Barbell Stiff Leg Dead Lift
5 Sets of 12
Seated Calf Raise/Knee to Elbow Plank
3 sets of 25 3 sets of 20 sec
Lying One Leg Toe Touch
4 sets of 20 sec on 20 sec rest
Hand‐Sliding Crunches
DAY 3
3 sets of 20 yards
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SPS - THE WORKOUTS
DAY 4 20 sec each exercise, non stop b/t exercises = 1 set Burpees Step Up Taps 180 Jump Squats Side to Side Jumps Hydraulics *REPEAT ALL 4 WORKOUT DAYS FOR 4 WEEKS
10 sets total
Rest 90 sec b/t sets
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SPS - THE WORKOUTS
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PHASE 3 WORKOUTS (12 DAYS OF METABOLIC POWER TRAINING) Rest times for this phase are 90 sec b/t each set. Repeat workout days 3 times regardless if pass 12 days before moving on to Phase 4. *NO REST DAYS FOR THE NEXT 12 DAYS IF POSSIBLE.
DAY 1 Heavy Barbell Squats
5 sets of 12,8,5,5,5
Heavy Incline Bench Press
5 sets of 10,5,5,5,5
Weighted Dips
5 sets of 15,7,5,5,5
(as many sets as it takes)
6 sets of 12,8,5,5,5,5,
100 Hanging leg raises
DAY 2 Heavy Dead Lifts
Wide Chin Ups
6 sets till failure (if reps are over 10, use a dumbbell for added resistance)
Heavy Upright Rows
5 sets of 12,6,6,6,6
Standing Military Press
5 sets of 12, 8, 5, 5,5,
Decline Sit‐Ups
4 sets of 15 sec on, 15 sec rest
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DAY 3 Front Squat and Press
5 sets of 12,5,5,5,5
Heavy Bicep Curls/Shrugs
5 sets of 8,5,5,5,5
Leg Press
5 sets of 12,6,6,6,6
5 sets till failure
*Perform drop set on LAST SET ONLY. Minimum of 3 drops. (6 reps, drop weight, failure reps then drop weight, failure reps then drop weight, failure reps then drop weight)
TIP Must keep very strict form in this phase due to the decrease in reps on your exercises and increase in weight used. Make sure you increase your weight gradually, pyramiding up from the 1st set of the exercise to prevent injury. If your unsure if the weight is too heavy, have a spotter spot you until you are confident on the amount of weight you can handle for the amount of reps you need.
SPS - THE WORKOUTS
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PHASE 4 WORKOUTS (Weeks 9 – 12) Rest times for this phase are 60 sec b/t each set. You will continue to perform the workout in this phase as a maintenance program once your done with the 12 weeks. If you’re satisfied with your body at the end of the 12 weeks, keep using the same amount of weight to maintain. If you want to become more lean and ripped, continue to add weight to your exercises. NOTE: As you go up in the amount of weight you lift, DO NOT INCREASE THE AMOUNT OF CALORIES YOU EAT ON A DAILY BASIS so your body can continue to burn more body fat. If you do increase your calories as you get stronger, you will add more muscle mass and your fat burning will stop. DAY 1 Flat DB Press
4 sets of 8
Do 20 sec of Lying Toe Touches during each rest period
Flat DB Fly
3 sets of 8
Do 20 sec of Lying Toe Touches during each rest period
Standing Barbell Curls
4 sets of 8
Preacher Curls
3 sets of 8
Burpees
8 sets of 20 sec on 20 sec rest
SPS - THE WORKOUTS
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DAY 2 Wide Pull Ups
3 sets till failure
(15 Wide Push Ups during rest periods)
T‐ Bar Rows
3 sets 10
(10 Prone Cobras during rest periods)
Back Ext w/Side Lateral
3 sets of 12
(10 Prone Cobras during rest periods)
Cable Triceps Ext (v bar or rope)
4 sets of 8
(15 close grip pushups during rest periods)
One Arm DB Ext
3 sets 12
(15 close grip pushups during rest periods)
Lying Toe Touches/Reverse Crunch/Circles
3 sets of 20 sec /20 sec / 20 sec
*Rest 60 sec b/t the trisets
DAY 3 Standing DB Press/Barbell Shrugs
5 sets of 8 5 sets of 15 (20 sec Elbow Knee Crunch during rest periods)
Barbell Front Raises (to the ceiling)/Plate shrugs 5 sets of 8 5 sets of 15 (20 sec Elbow Knee Crunch during rest periods) 3 Position Calf Raises
Jumping Knee Tucks/ Rocking Get Ups
*Rest 20 sec b/t super sets
30 reps each position, 90 reps total
6 sets of 20 sec / 20 sec
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DAY 4 Barbell Squat/ DB Walking Lunges/Jumping Lunges
3 sets of 10 3 sets of 15 yards(20 reps for Stationary Lunges) 3 sets of 20
Stiff Leg Dead lifts/One Leg Toe Touch
4 sets 12
Hopping Squats/Stepping Taps
6 sets of 20 sec / 20 sec
Rest 60 sec b/t each Triset
5 sets of 20 sec /20 sec /20 sec
4 sets 12
*Rest 20 sec b/t super sets
DAY 5 10 MIN FUNCTIONAL CARDIO
Jumping Jacks/Mountain Climbers/Air Jacks
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DAY 6 Incline Bench Press
4 sets of 8
(10‐15 wide push ups during rest periods)
Dips (*Lean forward to work on chest)
3 sets till failure (10‐15 wide push ups during rest periods)
Standing DB Alternating Curl
3 sets of 8
(10‐15 wide push ups during rest periods)
Standing DB Hammer Curls (both arms) 3 drop sets
(10‐15 wide push ups during rest periods) (min of 3 drop per set till failure)
4 sec Push Ups/Side to Side Push Ups/Side Planks
3 sets of 20 sec / 20 sec / 20 sec (each side)
*Rest 60 sec b/t trisets
DAY 7 Dead Lifts
3 sets of 12
One Arm Dumbbell Row/Prone Cobras
4 sets of 8 4 sets of 10
Skull Crushers/Bench Dips
4 sets 12
Jumping Lunges/Lying Hand to Heel Touches *Rest 20 sec b/t super sets
4 sets till failure
4 sets of 20 sec / 20 sec
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DAY 8 Standing Barbell Military Press/Behind Back Barbell Shrugs
4 sets of 8
Side laterals/Front Raises
4 sets of 8
4 sets of 8
Seated Calf Raises
4 sets of 20
Jumping Jacks / Decline Sit‐ups
6 sets of 20 sec / 20 sec
*Rest 20 sec b/t super sets
4 sets of 15
5 sets of 12 (each leg)
DAY 9 Body Weight Squats (Warm Ups)
100 reps (As many sets as it takes)
Barbell Crab Walks
5 sets of 20 yards or reps
Leg Extension
1 Drop Set (min 5 drops)
DB Leg Curl/One Leg Toe Touch
5 sets of 12
*Rest 20 sec b/t super sets
Half Burpees / Crunch Knee Holds
*Rest 20 sec b/t super sets
6 sets of 20 sec / 20 sec
SPS - THE WORKOUTS
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DAY 10 10 MIN FUNCTIONAL CARDIO
Jumping Jacks/Mountain Climbers/Air Jacks
Rest 60 sec b/t each Triset
5 sets of 20 sec /20 sec /20 sec
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