The Best 30-Day Workout Plan To Build a Six-Pack

Are you ready to carve out abs of steel and build full-body strength in 30 days? This 30-day workout plan to build a six-pack will do just that—no shortcuts, no gimmicks.

We’ve combined the most effective strength and hypertrophy exercises with focused ab workouts to develop your core and enhance your overall strength and stability. Whether pushing through upper-body days, working your lower body, or sweating through cardio sessions, every move in this plan is intentionally selected to engage your core and support your journey to a chiseled midsection.

Building a strong, defined core isn’t just about endless crunches. That’s why this program incorporates a variety of ab-focused exercises, targeting different areas of your core with traditional, lateral, and rotational movements. Each week is carefully structured to hit all major muscle groups while ensuring your abs get the attention they need.

Stick to this plan, stay consistent, and you’ll be well on your way to achieving that muscular, defined six-pack you’ve always wanted. In the following sections, you’ll find daily workouts that alternate between upper-body, lower-body, cardio, and full-body routines, each featuring specific ab exercises to keep your core engaged. Let’s break down your weekly routine and start sculpting your abs!

What Makes a Great Ab Workout?

An excellent ab workout does more than just target your abdominal muscles—it challenges your entire core, which includes the muscles in your lower back, hips, and even glutes. To develop a strong and defined midsection, you need a workout that hits your abs from multiple angles while incorporating exercises that stabilize and strengthen the surrounding muscles.

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Balanced Movement

A well-rounded ab workout incorporates a variety of movements: traditional flexion-based exercises like crunches to target the rectus abdominis (the “six-pack” muscle), lateral movements like side planks and oblique crunches to hit the obliques, and rotational exercises like Russian twists to build rotational strength and core stability.

By rotating through these different exercises, you’re ensuring that all parts of your core are getting equal attention, which helps with balanced development and reduces the risk of injury.

Core Engagement in Compound Lifts

An effective ab workout doesn’t have to be limited to bodyweight exercises. Compound lifts like deadlifts, squats, and overhead presses require significant core engagement to stabilize your body, making them powerful tools for building core strength. Incorporating these compound movements into your ab routine maximizes your workout efficiency and boosts your progress.

Progressive Overload

Like any other muscle group, you must progressively challenge your abs to grow and strengthen. This means gradually increasing the difficulty of your exercises, whether through adding resistance, increasing time under tension, or trying more advanced movements. An excellent ab workout includes exercises that can be modified and progressed as you get stronger, ensuring continuous improvement.

Consistency and Variety

Finally, consistency is critical. To see results, you need to train your core regularly. However, variety is just as important. Mixing up your exercises keeps your workouts fresh and prevents plateaus. Incorporating different movements targets different parts of your core and keeps you motivated to stick with the plan.

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The Best 30-Day Workout Plan To Build a Six-Pack

Each day features a unique blend of strength training, cardio, and targeted abdominal exercises that rotate through traditional, lateral, and rotational movements. By sticking to this plan, you’ll build muscle, burn fat, and get one step closer to your fitness goals.

Monday: Upper Body + Abs

What you need: Dumbbells and a mat. This workout will take around 45 minutes to complete.

The Routine:

Circuit 1:

• Pushups (3 sets x 12 reps)
• Alternating Dumbbell Bent-over Rows (3 sets x 10 reps)
• Commandos (3 sets x 8 reps per side)

Circuit 2:

• Pallof Press (3 sets x 20 reps per side)
• Alternating Side Planks (3 sets x 30 seconds per side)
• Hanging Leg Raises (3 sets x 12 reps)

Directions:

Complete Circuit 1 exercises in sequence, resting for 30 to 60 seconds between exercises. Once all exercises are complete, rest for 1 to 2 minutes and repeat for three total rounds. Then, move to Circuit 2 and follow the same format.

Circuit 1 Exercise Instructions

1. Pushups

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body until your chest nearly touches the floor.
3. Push yourself back up to the starting position. Repeat.

2. Alternating Dumbbell Bent-over Rows

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body.
2. Bend forward at the hips, keeping your back straight and knees slightly bent. With your arms fully extended, let the dumbbells hang down in front of you.
3. Pull the dumbbell in one hand toward your hip, bending your elbow and squeezing your shoulder blade toward your spine.
4. Slowly lower the dumbbell back to the starting position while maintaining control.
5. Repeat the rowing motion with the other arm.
6. Continue alternating rows between arms for the specified number of reps.

3. Commando Planks

1. Begin in a plank position on your forearms.
2. Push up onto your right hand, followed by your left hand, to end in a high plank.
3. Lower back down to your forearms—alternate starting arms—one arm at a time.

Circuit 2 Exercise Instructions

1. Pallof Press (3 sets x 20 reps per side)

1. Stand with your feet shoulder-width apart and hold a resistance band or cable at chest level with both hands.
2. Step away from the anchor point to create tension in the band or cable.
3. Hold the band or cable close to your chest, then press it straight out in front of you while keeping your core engaged.
4. Slowly return to the starting position, maintaining tension and avoiding twisting motion.
5. Complete the reps on one side before switching to the other side.

2. Alternating Side Planks

1. Start in a forearm plank position with your body in a straight line.
2. Rotate your body to one side, stacking your feet or placing one in front of the other for stability.
3. Hold the side plank position for 30 seconds, keeping your body aligned and core tight.
4. Return to the plank position and rotate to the other side.
5. Hold the side plank position on the other side for 30 seconds.

3. Hanging Leg Raises

1. Hang onto a pull-up bar with your arms fully extended and legs straight.
2. Engage your core and lift your legs toward your chest, keeping them straight.
3. Slowly lower your legs back down to the starting position with control.
4. Avoid swinging your body and focus on using your abdominal muscles to lift and lower your legs.

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Tuesday: Lower Body + Abs

What you need: Dumbbells, a mat, and a sturdy bench or box. This workout will take around 45 minutes.

The Routine:

Circuit 1:

• Dumbbell Squats (4 sets x 12 reps)
• Bulgarian Split Squats (3 sets x 10 reps per leg)
• Deadlifts (3 sets x 10 reps)

Circuit 2:

• V-ups (3 sets x 15 reps)
• Dumbbell Side Bends (3 sets x 12 reps per side)
• Bicycle Crunches (3 sets x 20 reps per side)

Directions:

Perform Circuit 1 exercises with 60 seconds of rest between sets and exercises. After completing all exercises in Circuit 1, rest for 1 to 2 minutes and repeat for three total rounds. Follow the same format for Circuit 2.

Circuit 1 Exercise Instructions

1. Dumbbell Squats

1. Stand with your feet shoulder-width apart, holding dumbbells at your sides.
2. Lower your body by bending your knees and hips, keeping your chest up.
3. Push through your heels to return to the starting position.

2. Bulgarian Split Squats

1. Stand a few feet before a bench, with one foot resting on the bench behind you.
2. Lower your body into a lunge, keeping your front knee over your toes.
3. Push through your front heel to return to standing.

3. Deadlifts

1. Stand with your feet hip-width apart, holding dumbbells before your thighs.
2. Hinge at your hips and lower the dumbbells toward the ground, keeping your back flat.
3. Return to the starting position by driving your hips forward.

Circuit 2 Exercise Instructions

1. V-ups

1. Lie flat on your back with your arms extended overhead.
2. Simultaneously lift your legs and upper body, reaching your hands toward your toes.
3. Lower back down to the starting position. Repeat.

2. Dumbbell Side Bends

1. Stand with feet shoulder-width apart, holding a dumbbell in one hand at your side.
2. Keep your back straight and core engaged.
3. Slowly lean to the side, bringing the dumbbell toward your knee.
4. Return to the starting position by engaging your oblique muscles.
5. Complete the reps on one side before switching to the other side.

3. Bicycle Crunches

1. Lie on your back with your hands behind your head and legs lifted, bent at a 90-degree angle.
2. Engage your core and press your lower back into the floor.
3. Extend your right leg while bringing your left elbow toward your right knee.
4. Switch sides by extending your left leg and bringing your right elbow toward your left knee.
5. Continue alternating sides in a pedaling motion, maintaining a steady rhythm and engaged core.

Wednesday: Cardio

What you need: A jump rope or access to a treadmill, bike, or rowing machine. This workout will take around 30 to 40 minutes.

The Routine:

• Warm-up: Take 5-10 minutes of light jogging or cycling to increase your heart rate.
• Main Workout: High-intensity interval training (HIIT)—alternate between 30 seconds of all-out effort and 60 seconds of moderate effort for 20 to 25 minutes. You can do this by running, biking, or rowing.
• Cool-down: 5 minutes of light cardio, followed by stretching.

Directions:

HIIT is all about intensity, so push yourself hard during the 30-second sprints and use the 60 seconds of moderate effort to recover. If you’re new to HIIT, start with 15 minutes and gradually increase the duration as your fitness improves.

Thursday: Full Body Workout + Abs

What you need: Dumbbells, a kettlebell, and a mat. This workout will take around 45 minutes.

The Routine:

Circuit 1:

• Kettlebell Swings (3 sets x 15 reps)
• Dumbbell Push Press (3 sets x 10 reps)
• Renegade Rows (3 sets x 8 reps per side)

Circuit 2:

• Reverse Crunches (3 sets x 15 reps)
• Windshield Wipers (3 sets x 10 reps per side)
• Plank with Shoulder Taps (3 sets x 20 taps)

Directions:

Complete Circuit 1 with minimal rest between exercises. Once all exercises are complete, rest for 1 to 2 minutes and repeat for three total rounds. Follow the same format for Circuit 2.

Circuit 1 Exercise Instructions

1. Kettlebell Swings

1. Stand with your feet shoulder-width apart, holding a kettlebell with both hands.
2. Hinge at your hips and swing the kettlebell between your legs.
3. Drive your hips forward to swing the kettlebell up to shoulder height.

2. Dumbbell Push Press

1. Stand with your feet shoulder-width apart, holding dumbbells at your shoulders.
2. Bend your knees slightly and then explosively press the dumbbells overhead.
3. Lower the dumbbells back to your shoulders and repeat.

3. Renegade Rows

1. Start in a high plank position with a dumbbell in each hand.
2. Row one dumbbell up to your ribcage while stabilizing with the opposite arm and core.
3. Lower the dumbbell and repeat on the other side.

Circuit 2 Exercise Instructions

1. Reverse Crunches

1. Lie on your back with your arms at your sides and legs lifted, bent at a 90-degree angle.
2. Engage your core and press your lower back into the floor.
3. Lift your hips off the ground, bringing your knees toward your chest.
4. Slowly lower your hips back to the floor while keeping your legs bent.
5. Repeat the movement, focusing on using your lower abs to lift your hips.

2. Windshield Wipers

1. Lie on your back with your arms extended to the sides for support and legs lifted, bent at a 90-degree angle.
2. Engage your core and press your lower back into the floor.
3. Slowly lower both legs to one side, keeping them together and maintaining control.
4. Return your legs to the starting position and lower them to the other side.
5. Alternate sides, performing the movement with controlled and smooth motions.

3. Plank with Shoulder Taps

1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.
2. Keeping your hips stable, lift your right hand off the ground to tap your left shoulder.
3. Return your right hand to the floor and repeat with your left hand tapping your right shoulder.
4. Continue alternating taps, maintaining a solid plank position, and minimizing hip movement.

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Friday: Cardio

What you need: Access to a treadmill, bike, or outdoor running path. This workout will take around 40 to 45 minutes.

The Routine:

• Warm-up: 5 to 10 minutes of light jogging or cycling.
• Main Workout: Steady-state cardio—choose your preferred cardio activity and maintain a steady pace for 30 to 35 minutes.
• Cool-down: 5 minutes of light cardio followed by stretching.

Directions:

Steady-state cardio should be performed at a moderate intensity—enough to elevate your heart rate but not so intense that you can’t hold a conversation. This is an excellent workout for building cardiovascular endurance and burning fat.

Saturday: Full Body + Abs

What you need: Dumbbells, a kettlebell, and a mat. This workout will take around 45 minutes.

The Routine:

Circuit 1:

• Goblet Squats (3 sets x 12 reps)
• Pushups with Shoulder Taps (3 sets x 12 reps)
• Bent-over Dumbbell Rows (3 sets x 10 reps)

Circuit 2:

• Bicycle Crunches (3 sets x 20 reps per side)
• Side Plank with Hip Dips (3 sets x 12 reps per side)
• Russian Twists (3 sets x 20 reps per side)

Directions:

Complete Circuit 1 with minimal rest between exercises. Once all exercises are complete, rest for 1 to 2 minutes and repeat for three total rounds. Follow the same format for Circuit 2.

Circuit 1 Exercise Instructions

1. Goblet Squats

1. Stand with your feet shoulder-width apart, holding a kettlebell at your chest.
2. Lower your body into a squat, keeping your chest and knees tracking over your toes.
3. Push through your heels to return to the starting position.

2. Pushups with Shoulder Taps

1. Perform a pushup, then tap your right shoulder with your left hand as you return to the top.
2. Perform another pushup and tap your left shoulder with your right hand.

3. Bent-over Dumbbell Rows

1. Stand with your feet hip-width apart, holding dumbbells.
2. Hinge at your hips and row the dumbbells toward your ribcage, keeping your back flat.
3. Lower the dumbbells and repeat.

Circuit 2 Exercise Instructions

1. Bicycle Crunches

1. Lie on your back with your hands behind your head and legs lifted, bent at a 90-degree angle.
2. Engage your core and press your lower back into the floor.
3. Extend your right leg while bringing your left elbow toward your right knee.
4. Switch sides by extending your left leg and bringing your right elbow toward your left knee.
5. Continue alternating sides in a pedaling motion, keeping your core engaged throughout.

3. Side Plank with Hip Dips

1. Start in a side plank position with your forearm on the floor and your body in a straight line.
2. Stack your feet or place one in front of the other for balance.
3. Lower your hips toward the floor, then lift them back to the starting position.
4. Keep your core tight and your body straight as you perform the dips.
5. Repeat for the listed number of reps before switching sides.

3. Russian Twists

1. Sit on the floor with your knees bent and feet slightly lifted off the ground.
2. Lean back slightly, keeping your back straight and core engaged.
3. Hold a weight or your hands together in front of you.
4. Twist your torso to the right, bringing your hands or weight toward the floor beside your hip.
5. Return to the center and twist to the left.
6. Continue alternating sides, keeping your movements controlled and your core tight.

Sunday: Rest Day

Enjoy a well-deserved rest day! Use this time to recover and let your muscles repair so you’re ready to tackle the next week of workouts. Remember, recovery is just as important as the work you put in. Hydrate, stretch, and relax.

How to Progress the Workouts Week to Week

Gradually increasing your workout intensity is essential to maximize your results and keep your muscles challenged throughout the 30-day workout plan.

Here’s how to effectively progress week by week:

• Increase Weight: Aim to increase your weights by 5% to 10% each week for strength training exercises, provided you can maintain proper form. This progressive overload helps stimulate muscle growth and strength gains.
• Add Reps or Sets: Start with 2 to 3 sets of each exercise and progressively add more sets or reps as you become stronger. For bodyweight exercises and ab movements, consider increasing the number of reps per set or adding a set to continue challenging your muscles.
• Increase Duration or Intensity: For cardio days, enhance your workout by extending the duration or increasing the intensity. You can push your limits by increasing the speed or incline during intervals or opting for more challenging terrain in your steady-state cardio sessions.
• Challenge Your Rest Periods: As your endurance improves, reduce the rest periods between exercises. For example, try shortening rest intervals from 60 to 45 seconds during circuits. This will help improve your cardiovascular fitness and increase workout efficiency.