Get Shredded in 12 Weeks

12-Week Six-Pack Training Plan

12-Week Get Shredded Training Plan

Overview

The plan is divided into three 4-week phases:

  • Weeks 1–4: Foundation – Master basic core and strength exercises
  • Weeks 5–8: Intensification – Increase volume, weights, and challenge
  • Weeks 9–12: Peak – Advanced exercises and high-intensity workouts

Weekly Schedule

Day Weeks 1–4 (Foundation) Weeks 5–8 (Intensification) Weeks 9–12 (Peak)
Mon Strength + Core A: Squat, Bench, Lat Pulldown, Crunch, Reverse Crunch, Side Plank, Plank Heavier Strength + Core A: add sets and weights Advanced Strength + Core A: Decline Crunch, Hanging Leg Raises, Long Plank
Tue Cardio: 25–30 min steady Mixed Cardio: 30–40 min + optional sprints HIIT + Steady Cooldown: 8×(45s fast / 60s easy)
Wed Strength + Core B: Deadlift, OHP, Row, Leg Raises, Russian Twists, Dead Bug, Plank Weighted Strength + Core B: longer planks, added weight Advanced Strength + Core B: Ab-wheel, Heavy Twists
Thu Interval Training: 6×(30s fast / 60s easy) HIIT: 10×(30s all-out / 60s easy) Conditioning: 30–40 min rower/stairs/cycle
Fri Strength + Core C: Lunges, Push-ups, Pull-ups, Flutter Kicks, Knee Raises, Side Plank, Plank High-Volume Strength + Core C: 4×10 sets, harder core Advanced Strength + Core C: Weighted Push-ups, Pull-ups, Advanced Core
Sat Optional Fat-Burn Cardio: 30–40 min steady Long Cardio: 40–50 min Long Fat-Burn: 45–60 min
Sun Active Recovery: Stretch, walk, mobility Active Recovery: Stretching/mobility Full Recovery: Light movement, deep recovery

Core Progression

  • Weeks 1–4: Basic core moves; focus on form and endurance
  • Weeks 5–8: Weighted core exercises, slower tempo for time-under-tension
  • Weeks 9–12: Advanced moves, ab-wheel, hanging leg raises, longer planks

Nutrition Tips

  • Maintain a 10–20% calorie deficit
  • Macro split: 40% protein / 30% carbs / 30% fats
  • Prioritize whole foods, high-protein meals, limited sugar
  • Drink 2–3 liters water per day
  • Track progress via photos, waist measurement, and strength gains

Recovery

  • Sleep 7–9 hours nightly
  • Stretch and mobilize after workouts
  • Take recovery days if needed

"Hard work, consistency, and discipline reveals those shredded abs"

"BossSportsNutrition.com"

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