SIX PACK ABS
EBOOK AND
PROGRAM
A guide to getting keeping Six Pack
Abs
By Peter Christian
Page 1 of 31
SIX PACK ABS EBOOK AND
PROGRAM
A guide to getting keeping Six Pack
Abs
By Peter Christian
Page 2 of 31
© Peter Christian
The intellectual property right of this eBook belongs to Peter
Christian. No part of this eBook may be reproduced,
distributed, or transmitted in any form or by any means,
including photocopying, recording, or other electronic or
mechanical methods. No part of this eBook may be edited,
modi ed, adapted, or altered in any way for unlawful or
commercial use.
www.peterchristian tness.com
fi
fi
Page 3 of 31
DISCLAIMER ................................................................5
MY HISTORY WITH GETTING ABS............................6
YOU NEED TO KNOW THIS ......................................7
COMMON MISCONCEPTIONS AND ANSWERS ...9
THE IMPORTANCE OF GENETICS .........................11
NUTRITION FOR FAT LOSS .....................................12
CARDIO FOR FAT LOSS...........................................15
RATES OF REDUCING CALORIES / INCREASING
CARDIO .....................................................................18
LOW CALORIE FOOD OPTIONS............................22
HOW THE ROUTINE WILL WORK...........................23
WEEK 1 ......................................................................25
WEEK 2 ......................................................................26
WEEK 3 ......................................................................27
WEEK 4 ......................................................................28
EXERCISE GUIDE......................................................29
FINAL NOTE ..............................................................31
Page 4 of 31
DISCLAIMER
The contents of this eBook should not be taken as medical
advice. The contents of this eBook are not intended to
diagnose, treat, cure, or prevent any health problem - nor are
they intended to replace the advice from a quali ed physician
or health professional.
All advice is the result from personal experience. Always
consult your physician or quali ed health professional before
attempting exercises you may be unsure with. All exercises
are therefore to be performed at your own risk and
responsibility.
If you experience pain or discomfort, stop and consult a
quali ed health professional before resuming the program.
Numbers in this book are estimates for the average person. If
you feel that you need a little more rest than intended, for
example - take the initiative to listen to your own body, and
take some extra time to reset, recover, and carry on where
you left o .
fi
fi
ff
fi
Page 5 of 31
MY HISTORY WITH
GETTING ABS
My abs were always a
weak point in my
physique, regardless of
my seemingly ‘low’
levels of body fat.
My abs transformation
I also played sports
around 4-5 days per
week, which included a
lot of cardio…
…I spent countless
hours doing six pack
workouts and routines. I
even spent some time
trying out di erent diets,
such as the Ketogenic diet, where I cut out carbs entirely in
the hopes of dropping body fat.
It was confusing and frustrating. Regardless of the hard
work I was putting in, my abs never really came through the
way I’d hoped, and honestly, it felt like I was doing everything.
…Sound familiar?
Over the years, I began to accumulate and apply
knowledge with both my training and nutrition. It was amazing
how many simple things were holding me back from
achieving my goal physique, and how many misconceptions I
had about getting abs.
I’ve designed this ebook to literally save you years worth
of time and money in order to get abs. So if you’re ready…
Let’s begin!
ff
Page 6 of 31
YOU NEED TO KNOW
THIS
I want to start this off by saying that having abs or not shouldn’t
reflect how much you ‘like’ your body, and first and foremost,
you shouldn’t neglect your mental health in order to get abs.
You shouldn’t starve yourself in severe calorie deficits, or try to
maintain the worlds lowest body fat percentage for the 24/7
365 days a year, this is a recipe for mental and physical health
issues.
This isn’t to suggest that you can’t have a six pack year round,
and also be healthy, which is very much possible - but you
must be aware that there will be phases where you will be
leaner and have slightly more defined abs, and other muscles,
and times where you may appear ‘fluffier’. This is totally fine,
and normal.
Why many people struggle with getting lean:
The main issue with getting abs is the overwhelming amount of
information towards getting them. You’ll hear one person say
that getting abs is entirely, 100% through diet, another person
saying they’re just doing ‘a thousand crunches every morning’,
other people saying you can’t do anything about abs, no
matter how much you train them, and others who say that even
if you did get lean enough to get them, they won’t last the
winter.
The truth is, revealing your abdominal muscles isn’t actually
that hard to do - but it definitely does require some
fundamental knowledge (and a little bit of effort to get). If
something was easy everyone would do it.
Page 7 of 31
First things first, we need to understand that having an
impressive core will come down to two things…
1: Eating in a calorie deficit (which I’m sure you’ve already
heard the term of before)
2: Training the different parts of the abdominals correctly.
In this guide, I will break down the necessary principles of
nutrition, the anatomy of the core muscles, and then finally
offer you an effective exercise plan which you can implement
into your daily gym routine.
Before we get started…
This guide doesn’t mean getting abs is going to be a walk in
the park. It’s still going to require effort, and the more you put
in, the more you get out, depending on how far you want to go.
“If you don’t ind the time, if you don’t do the work,
you don’t get the results” - Arnold Schwarzenegger
f
Page 8 of 31
COMMON
MISCONCEPTIONS AND
ANSWERS
Below is a list of common myths people
have when it comes to getting abs…
MYTH 1
Training abs directly will ‘burn body fat around your abs’.
A: You can’t target where you want fat to go sadly, and for
most people, the nal place it comes o is on the stomach
and lower back.
MYTH 2
You need to ‘cut out carbs’ in order to lose body fat.
A: The only thing you need to cut down on are overall
calories. Whether or not you eat in a high carb / low fat diet,
or a low carb / high fat diet, the number one thing that will get
you to drop body fat and reveal your abs will be the total
amount of calories you eat every day.
MYTH 3
‘You build your abs by doing tonnes of body weight
crunches etc’
A: The abdominal muscles function no di erently to any
other muscle in the body. You don’t grow your legs by doing
50 reps of body weight squats. Muscles grow through
progressive overload - and the abs aren’t any di erent. They
will grow through increasing weight over time, and
incorporating the right exercises to accommodate for this.
ff
ff
ff
fi
Page 9 of 31
MYTH 4
‘Training abs will give you a blocky waist’
A: So there may be a slight element of truth to this,
obviously as a muscle gets stimulated, it grows. However,
your waist size will largely be dependent on the width of the
hip bone and the muscle insertion of the oblique. Training abs
won’t change the shape of the bone. Further, the sheet of
muscle on the abdominals are so thin compared to other
muscles, that your waist really won’t grow in size - especially
when you consider the fact that you will be losing body fat.
The main culprit of having a thicker waist is simply having
higher body fat. You’ll be amazed at how much smaller your
waist will look once you get lean enough. Incorporating the
correct ab training on top of this will ensure that when you
are lean enough - your core will look far better than it would
have if you didn’t train it at all.
Page 10 of 31
THE IMPORTANCE OF
GENETICS
The truth is genetics are important when it comes to our
potential. This doesn’t mean however, that we can’t all
massively improve and shock ourselves with what we have.
Some people simply have very de ned, full abdominals
and hold low amounts of body fat, and don’t even workout.
Other people store the majority of their body fat on their
abdominals and lower backs, and have to be more mindful of
their nutrition because of this. Some people also have fourpacks, two-packs, six-packs, and so forth, we’re all di erent.
No matter how hard we try, we can’t change how many abs
we have. If you have a four-pack, no amount of ab workouts
will build two more abs and give you a six pack. This is just
our muscle insertion, and it’s something we’re born with.
I’m not writing this to sound disheartening though. Yes,
we’ve all been given a di erent card, but the opportunity for
us to improve and develop the best version of it is there.
There are plenty of top level competitors who have twopacks or four-packs, but their cores are still extremely
impressive.
ff
fi
ff
Page 11 of 31
NUTRITION FOR FAT
LOSS
The abdominal muscles are developed in the gym,
however, they are revealed through diet and nutrition.
The goal with your nutrition should be to nd ways to enjoy
your food, but to also be in a sustained, consistent calorie
de cit. This is the hard part because people nd it di cult to
stay in a de cit.
You need to know that you can actually eat whatever you
want, but keep it within a certain calorie range. This will mean
that yes, you can eat a load of junk food and still be in a
de cit but because junk food is generally higher in calories,
you won’t be able to eat that much of it. This means that
you’ll end up being hungry, and binge eat on more foods and
go into a surplus, which isn’t what we want when trying to
stay in a de cit.
Therefore I highly recommend that you combine foods you
enjoy with higher volume meals, and limit the amount of junk
food you eat. There are plenty of extremely tasty food options
and alternatives to junk foods which are easy to sustain and
enjoy.
BINGE EATING / CHEAT MEALS
Big binge days aren’t ideal, but they are possible if you:
• Limit them to at most once per month
• Try not to go extremely overboard
• Be mindful with the calories
• Add additional cardio the day before, day of, and day
after (e.g. increase step count by 5,000 for each day)
• Get straight back on track with your diet
ffi
fi
fi
fi
fi
fi
fi
Page 12 of 31
HOW TO IMPLEMENT FOODS YOU ENJOY INTO YOUR
DIET
• Find lower calorie alternatives, and be creative. This
means you can actually eat MORE of what you enjoy, but
with less calories.
• Actively search for low calorie alternatives for foods you
enjoy. For example, if you enjoy omelettes, begin
implanting more egg whites instead of just eggs. If you
enjoy lots of honey and sugar, replace that with sweeteners
and Zero Calorie Syrups etc.
• Simply limit the portion sizes of what you enjoy eating, or
make sure you have enough volume food to have
throughout the rest of the day to keep you full and also
enjoy the foods you like.
Listen, unfortunately, low calorie foods won’t be as tasty as
the highest calorie foods - it’s just how it works. You need to
be willing to make a little bit of sacri ce in order to reach your
goal of getting abs. As you begin to progress and gain more
knowledge, you’ll nd ways to become very satis ed and love
your diet.
FAT LOSS CHECKLIST
Below is a list I want you to go over. These are extremely
useful to ensure that you remain in a good and sustainable
de cit.
1. Replace oils with 1 calorie sprays. This helps massively. This also
doesn’t mean you have to only use 1 spray when you cook (for
example, I normally use around 10-15 sprays, which ensures that
foods cook perfectly ne). The di erence is you’re still saving
hundreds of calories that you would have otherwise eaten from oils.
fi
fi
ff
fi
fi
Page 13 of 31
fi
fi
If you can’t get back into your diet or routine, then I would
highly recommend that you ignore binge days altogether and
nd ways to implement the foods you enjoy into your daily
routine and diet.
This massively help keep you in a calorie de cit which will help you
lose body fat
2. Have at least two big volume meals a day. These volume meals
are absolutely necessary to keep you full, but also have minimal
calories. They are extremely important if you often nd yourself
wanting to binge eat. (GO TO PAGE __ FOR VOLUME MEAL
RECIPES)
3. Replace the sauces such as ketchup, and mayonnaise with lower
calorie or ‘lighter’ equivalents. Invest in some hot sauce if you enjoy
it as they have far less calories.
4. Reduce carbohydrate portion and fat portion size in each meal.
5. Increase fruits & vegetables (this will take up more space in your
stomach and keep you feeling full)
6. THE SLOWER THE BETTER! Don’t be in TOO MUCH of a de cit.
Aim to lose around 0.5-1.5LBS per week. To do this, take the
average of how much you weigh over a week, and compare it with
the average of the next week. This will ensure a more accurate
result. If you’re a higher body fat % you can a ord to lose around
2lbs, but as you get leaner, and your abs become more visible, you
need to begin to aim for a very slow weight loss per week. This will
ensure that you don’t lose muscle.
7. Increase Protein consumption. Make sure you’re eating at least
1g of Protein per pound (lbs) of bodyweight (i.e. a 180lbs person will
require 180g of protein per day). Protein also has a ‘thermogenic’
e ect, which means your body burns more calories in order to
digest the protein - which will help you stay in a de cit.
8. Spread protein intake throughout the course of the day. Your
body needs time to absorb the protein, and can only absorb a
certain amount in each meal. Therefore, you should aim to split your
total protein over the course of the day and aim to have high protein
in each meal. You can go over your protein intake, but don’t go
under.
9. Use food tracking apps. Apps such as MyFitnessPal are extremely
useful in order to visually see how many calories you’re eating on a
daily basis. They will make your life easier when you get used to
them and will lead to better results. Just don’t become too obsessed
with tracking every little thing 24/7 - there will be moments where
you can’t, and that’s ne.
fi
fi
fi
fi
ff
fi
ff
Page 14 of 31
CARDIO FOR FAT LOSS
Cardio is good for you, and your overall health. Let’s get
that out of the way. But for fat loss, people often think that
doing excessive high intensity cardio is the key.
The only thing that matters when it comes to losing fat is
being in a calorie de cit which can be done entirely
through diet alone, and without any cardio at all.
CARDIO
INCREASE CALORIES OUT
INCREASE CHANCES OF BEING IN A
CALORIE DEFICIT
So, cardio doesn’t mean you burn fat. It just burns calories.
Let’s say you have a maintenance calories of 2,000. You burn
500 calories doing cardio. This brings you down to a total of
1500. But then you go and eat a 700 calorie burger. You’re
now at 2,200, which is a surplus. This means you will gain
weight. So you see, cardio is a useful tool to lose fat, but you
must be aware of how much you’re eating.
WHAT CARDIO IS BEST?
All forms of cardio will help you burn calories, and get into
a calorie de cit, but to get a low level of body fat and sustain
that level, (key word: sustain) low intensity cardio will be your
best option, because it’s something that you can sustain
inde nitely.
fi
fi
fi
Page 15 of 31
Walking!
HOW TO TRACK STEPS
If you use any moderately up to date mobile phone, or
have a smart watch - there is an inbuilt pedometer which
tracks your steps.
The key with your step count is to increase it from what
you’re already doing, and meet that each day. So for
example, if you already do 10,000 steps per day, increase it to
15,000 and aim to meet it. Each day.
I’d set the target of at least doing 8,000 steps per day - this
is a great point to start with. As mentioned, if you’re already
doing 8,000+ per day, increase it by a few thousand for the
rst few weeks.
WHEN DO I INCREASE STEPS?
Steps should increase when you notice absolutely no
reduction in weight for 7 consecutive days straight (more on
rates of weight loss in the next chapter)
WHY NO HIGH INTENSITY CARDIO?
1. Sustainability
High intensity cardio isn’t bad. But it actually makes fat loss
more di cult. While you may be burning a lot of calories in a
short amount of time - it’s very taxing on the body, which
means that when you combine it with consistent weight
lifting, you will physically burn out very quickly, and it will be
unsustainable. Low intensity cardio is great because its
extremely sustainable, you can pretty much do a daily walk
inde nitely.
ffi
Page 16 of 31
fi
fi
So…what form of cardio do we all have access to, can be
done whenever and wherever, and is extremely
sustainable?
2. Increases the chances of putting us in a ‘catabolic
state’
A catabolic state is when our bodies break down both fat
and muscle tissue. This is why many people struggle with
losing muscle during fat loss phases. A catabolic state is
brought upon us during intensive or extensive cardio training,
and therefore, we expose ourselves far more to being in a
catabolic state when doing higher intensity cardio, and even
moderate intensity cardio for extended periods of time.
HOW TO STAY OUT OF A CATABOLIC STATE?
Having protein digesting in our system, and attempting to
go no longer 4-5 hours without a meal is a great way to
prevent catabolism. This is why walking is a great form of
cardio, because we can have a snack while we walk, or eat
just before walking - we can’t eat before performing
moderate or high intensity cardio (well, most of us…)
FASTED CARDIO?
While fasted cardio may be good for ‘quick’ weight loss, it
also massively increases the risk of catabolism, and burning
through muscle tissue that we spent a long time to build.
As discussed, the only thing that matters is calories in, and
calories out, and remaining in a net calorie de cit. Therefore,
even if we consume calories, whilst burning calories through
walking, this will have no negative e ect at all on reaching
your fat loss goals. So, providing that you aren’t consuming
more than you are burning, you can eat and do your daily
walk throughout the day.
DO I NEED TO DO MY WALK IN ONE GO?
No, your walk can be split over the course of the entire day,
as long as you hit your step goal for the day consistently, you
will be reaching your cardio goal too. I want you to keep
reminding yourself of the concept of ‘net calories over the
course of the day’ rather than doing things in one block.
fi
ff
Page 17 of 31
RATES OF REDUCING
CALORIES / INCREASING
CARDIO
Over time, as you get leaner you’re going to want to
reduce the calories you consume slightly, and increase
cardio.
WHEN TO REDUCE CALORIES?
The goal with sustainability is keeping your calorie intake
as high as possible for as long as possible. It isn’t sustainable
to eat very little calories for long periods of time, therefore
before we even think about reducing calories, we must rst
increase our steps. The only time I’d increase calories is
when you feel that the level of steps you’re doing becomes
extremely excessive - for me this was at around 14-15,000
steps every single day.
HOW MANY CALORIES DO I DROP?
When you do decide to drop calories, keep it very small. If
you aren’t tracking food, begin to just reduce portion sizes
slightly (speci cally the fats) Keep the adjustments small and
try to maintain that level until you see no changes in weight
loss for an entire week straight. Only then may you begin to
decrease calories again.
If you’re tracking food, eat at maintenance calories until
your weight loss stops and you’ve increased your steps to an
upper threshold limit, and then begin reducing calories by
increments of 100 each week (200 if you struggle to track).
fi
fi
Page 18 of 31
Here’s an example of how you can plan out your weight
loss and cardio to visually see your progression. I do this
and it’s extremely useful.
(these are random values, don’t copy these for yourself)
Week 1
Calories 2500 (maintenance)
Steps 8,000
Average Weight
Week 2
Calories 2500 (maintenance)
Steps 8,000
Average Weight -1bs
Week 3
Calories 2500 (maintenance)
Steps 8,000
Average Weight -1lbs
Week 4
Calories 2500 (maintenance)
Steps 8,000
Average weight -0lbs
Week 5
Calories 2500 (maintenance)
Steps 10,000 (+2000)
Average weight -1lbs
…
Week 8
Calories 2500 (maintenance)
Steps 12,000 (+4000 and upper limit for this individual)
Average weight -0lbs
Week 9
Calories 2400 (100 calorie de cit from food)
Steps 12,000 (+4000 and upper limit for this individual)
Average weight -0.5lbs) Etc.
fi
Page 19 of 31
WHEN SHOULD YOU INCREASE CARDIO?
From the previous example, we can see that you should
only increase your cardio activity when you don’t notice a
drop in weight for the entire week. This is because weight
can uctuate on a daily basis, and we may even gain weight
on some days.
Here is an example of what weight loss throughout the
week may look like for someone who started at 180lbs.
WEEK 1
DAY 1: 180 LBS
DAY 2: 179.5 LBS
DAY 3: 178.5 LBS
DAY 4: 181 LBS
DAY 5: 180LBS
DAY 6: 179 LBS
DAY 7: 178LBS
Calories and
cardio kept
consistent yet
weight still
increases on
some days
AVERAGE 179.4
As you can see, from the start to the end of the week, there
was still a 0.6 lb loss in weight on average, regardless of days
where there were increases in weight. If this individual
decided to increase cardio, or reduce calories on day 4 or 5,
it would disrupt the process, and put them at an increased
level of poor sustainability in the long term; they were still on
track of losing weight!
Let’s say that the average weight for the following week
didn’t change, or in fact increased, then you may be
permitted to increase cardio.
THE WOOSH EFFECT
The ‘Woosh’ e ect is extremely important to consider when
losing fat.
What happens is, people go into a de cit for a prolonged
period of time, and they weigh themselves every day and the
fi
ff
fl
Page 20 of 31
weight doesn’t seem to drop. Then randomly, they’ll weigh
themselves the next morning and they’ll be 4lbs lighter.
This is called the ‘Woosh’ e ect, and it’s your body
dropping water weight.
Our bodies can hold up to 4lbs if not more of water weight
alone, so while we are actually losing fat, sometimes the
weight on the scale isn’t going down because were holding
water weight.
So, I want to emphasise…
…THE BIGGEST MISTAKE you can do is start panicking
when you’re not losing weight, and drop calories suddenly,
because you may in fact already be losing fat in a de cit but
retaining water weight.
fi
ff
Page 21 of 31
LOW CALORIE FOOD
OPTIONS
Here are a list of 30 extremely low calorie foods that are
high in volume which you can instantly and easily
implement into your diet!
1. Shirataki Penne (Pasta alternative)
2. Sugar free jello (great snack for sweet cravings)
3. Pickles (super low in calories, but may increase water retention due to
sodium levels)
4. Vegetable broth
5. Pumpkin Pureé
6. Fat free cheese (cottage cheese, quark) - amazing sources of protein and
also very lling
7. Nupasta
8. Zero Calorie / Low calorie syrups
9. Salsa, Sour cream, gravy
10. Unsweetened cashew milk (or other nut milk)
11. Co ee (ca eine also helps suppress appetite and burn calories)
12. Watercress, spinach, and lettuce ( lling and low calories vegetable
sources)
13. Bock Choy (super low calorie vegetable, and great to add to stir fries)
14. Strawberries and blackberries (high volume, and low calorie fruits)
15. Egg whites (great to add to any sort of meal, or even to add to an omelette
to increase the volume without adding more eggs)
16. Konjac noodles / rice / pasta (extremely low calorie and high volume
alternative, I’d recommend noodles as you can pretty much emulate ramen
and an entire 400g of it has less than 30 calories - crazy)
17. Low calorie salad dressings
18. Low calorie ketchup & mayo
19. 1 Calorie cooking sprays (essential for cooking, especially pan cooking)
20. Mushrooms and tomatoes (very low in calories, and great to add to dishes)
21. Cauli ower rice (This is amazing if you fry it with a combination of other
ingredients such as egg whites, and some vegetables)
22. Turkey Breast llets / chicken breast llets
23. Low fat ground beef
24. Prawns
25. White sh
26. Diet pop
27. Sparkling water
28. Flavour drops such as vanilla
29. Sweeteners (I believe they’re safe to take, but if you are concerned, be
sure to research or consult a health professional rst).
30. At Cafés opt for nut milk in your co ee (skimmed milk if you must). These
have very low calories.
fi
fi
ff
fi
fi
ff
fi
fi
fl
ff
Page 22 of 31
HOW THE ROUTINE WILL
WORK
Before we begin with the plan and exercises, it’s important
to understand the three parts of the core we will be focusing
on.
Upper section
External oblique
Lower section
We could get more complex and deep dive into the
anatomy of the core, but my goal with this program is to keep
it as simple and easy to understand as possible. Therefore,
the workout portion will focus on these three areas.
These parts of the core are fundamental areas that we
must target in order to develop a ‘complete core’, and as
mentioned earlier, no, your waist will not get thicker as the
sheet of muscle tissue on the abs is generally very thin, and
the potential for growth isn’t anywhere near much as other
parts of the body. Also, when we combine these exercises
Page 23 of 31
with a calorie de cit - our waists will become vastly thinner, so
I wouldn’t worry about this at all.
The reason we need to target these three areas is because
our abdominals won’t be ‘complete’ if we neglected one. If
we only trained the upper portion of our core, the upper abs
will get biased more and won’t ow as ‘aesthetically’ with the
rest of our core. Furthermore, a question I get asked a lot is
whether we need to target our obliques, and the reason that I
am a believer in targeting obliques is because when we get
lean enough, our abs look far more impressive. The obliques
function as a ‘frame’ for our core, similar to how paintings
have a picture frame around them which makes the entire
painting complete.
HOW THE PLAN WORKS
These exercises should be done twice a week. I want you
to pick two days to do these per week, and t them into your
main workout. Do these at the end of your workouts, as you
still want the primary focus to be on your actual workouts.
The workouts progress slightly in di culty over the period
of four weeks. The reason is because if we go all in from the
start, we aren’t giving a chance for our abdominal muscles to
get used to being worked and we won’t be able to sustain a
high intensity all the time.
WHAT HAPPENS AFTER THE FOUR WEEKS?
After the four weeks, restart from week 1, and keep
repeating the process inde nitely. This will let our cores
recover. Each time we repeat the workout, we can be creative
and nd ways to make it more challenging. If you’re on the
second round and nding it too easy, then increase the
weight you’re using, or try to focus on improving your
execution.
I would also have at least one rest day in-between each
day you select to do these, as this will give your core some
time to recover. Without further ado, Let’s begin!
fi
ffi
fl
fi
fi
fi
fi
Page 24 of 31
WEEK 1
DAY 1 W1
EXERCISE
SETS
REPS
REST TIME
DECLINE
CRUNCH
3
15-20
90 SECONDS
HANGING
KNEE RAISE
3
15-20
90 SECONDS
CABLE
WOODCHOP
3
15-20
90 SECONDS
CABLE
CRUNCH
3
15
90 SECONDS
DAY 2 W1
EXERCISE
SETS
REPS
REST TIME
CABLE
CRUNCH
(WITH V BAR)
2
20
90 SECONDS
HANGING LEG
RAISE
2
8-10
90 SECONDS
HANGING
KNEE RAISE
(SUPERSET
WITH LEG
RAISE)
2
FAILURE
90 SECONDS
RUSSIAN
TWIST WITH A
WEIGHT
3
15-20
90 SECONDS
Page 25 of 31
WEEK 2
DAY 1 W2
EXERCISE
SETS
REPS
REST TIME
DECLINE
CRUNCH WITH
PLATE
3
8-12
90 SECONDS
HANGING
KNEE RAISE
3
15
90 SECONDS
CABLE
WOODCHOP
2
15-20
90 SECONDS
CABLE
CRUNCH
2
15
90 SECONDS
PLANK
2
45 SECONDS
90 SECONDS
DAY 2 W2
EXERCISE
SETS
REPS
REST TIME
CABLE
CRUNCH
2
20
90 SECONDS
HANGING LEG
RAISE
3
8-10
90 SECONDS
HANGING
KNEE RAISE
(SUPERSET
WITH LEG
RAISE)
2
FAILURE
90 SECONDS
CABLE
WOODCHOP
3
15-20
90 SECONDS
Page 26 of 31
WEEK 3
DAY 1 W3
EXERCISE
SETS
REPS
REST TIME
CABLE
CRUNCH
3
20
90 SECONDS
DECLINE
CRUNCH
3
8
90 SECONDS
HANGING LEG
RAISE
2
8-10
90 SECONDS
CABLE
WOODCHOP
2
20
90 SECONDS
PLANK
2
80 SECOND
HOLD
90 SECONDS
DAY 2 W3
EXERCISE
SETS
REPS
REST TIME
DECLINE
CRUNCH WITH
PLATE
3
8-12
90 SECONDS
HANGING
KNEE RAISE
3
15
90 SECONDS
CABLE
WOODCHOP
2
15-20
90 SECONDS
CABLE
CRUNCH
2
15
90 SECONDS
PLANK
2
45 SECONDS
90 SECONDS
Page 27 of 31
WEEK 4
DAY 1 W4
EXERCISE
SETS
REPS
REST TIME
HANGING LEG
RAISE
3
12
90 SECONDS
CABLE
CRUNCH
3
20
90 SECONDS
DECLINE
CRUNCH WITH
A PLATE
2
20
90 SECONDS
CABLE
WOODCHOP
2
20
90 SECONDS
DAY 2 W4
EXERCISE
SETS
REPS
REST TIME
HANGING LEG
RAISE
3
10
90 SECONDS
CABLE
CRUNCH
2
FAILURE
90 SECONDS
DECLINE
CRUNCH WITH
PLATE
2
FAILURE
90 SECONDS
CABLE
WOODCHOP
2
FAILURE
90 SECONDS
PLANK
2
90 SECONDS
90 SECONDS
Page 28 of 31
EXERCISE GUIDE
CABLE CRUNCH
RUSSIAN TWIST
DECLINE CRUNCH
PLANK
Page 29 of 31
HANGING
KNEERAISE
HANGING LEG RAISE
CABLE WOODCHOP
Page 30 of 31
FINAL NOTE
Thank you for reading and going through this eBook! If you
ever feel that you aren’t making progress, give it time. I can
guarantee that you will reach your goals if you can remain
consistent and keep moving forward. The biggest key with all
training really is simply desire. If there’s a will, there’s a way.
For future progression, t’s super important tolook back at
your training. How accurately have you followed the guide?
have you really been optimising recovery and nutrition?
Have you really been training within at least 0-4 Reps in
Reserve?
Whenever I’ve gone through phases of little to no progress,
I’ve looked back and truthfully asked myself these questions…
the answers been no every single time!
I’d also love to see the progress you make from these
programs as writing these programs and guides, and
putting them out there is great - but the goal is really to
transform and help others. So please send me your
progression photos and I’ll be sure to feature them on my
social media pages!
If you have any questions, concerns, or recommendations for
future programs, please feel free to reach me at.
peterchristian t@gmail.com
Until then,
Keep pushing and moving forward!
fi
Page 31 of 31