28 Day Abs Plan

by Jeff Cavaliere MSPT, CSCS
Estimated Read Time: 5 minutes

HOW TO GET SIX PACK ABS

If you want to get a 6 pack, then you need to have the right workout with the right exercises done in the right order to get the job done.

Doing endless amounts of crunches will only get you so far, but if you want your abs to look their best, you need to target every area of the abs.

That means preferentially influencing the upper and lower fibers of the rectus abdominis through what we refer to as the Six Pack Progression.  Performing exercises that hit each of the abs’ functions in the correct order is the only way to ensure that you’ll build a balanced looking six pack.  As I showed in my YouTube video, the correct order is:

  1. Lower Abs
  2. Bottom-Up Movements
  3. Obliques
  4. Mid-Range
  5. Top-Down Rotation
  6. Top-Down Movements

This 10 minute home ab workout done over the course of the next 28 days will do just that to help you build your abs.  Here are the exercises I showed you in the video:

  1. Pendulum Tucks – 30/40/50 seconds | 30/20/10 seconds rest
  2. Grape Vines (Left) – 30/40/50 seconds | 30/20/10 seconds rest
  3. Grape Vines (Right) – 30/40/50 seconds | 30/20/10 seconds rest
  4. Canoe Crunch – 30/40/50 seconds | 30/20/10 seconds rest
  5. Archer Crunches (Left) – 30/40/50 seconds | 30/20/10 seconds rest
  6. Archer Crunches (Right) – 30/40/50 seconds | 30/20/10 seconds rest
  7. Crossups – 30/40/50 seconds | 30/20/10 seconds rest
  8. 4-Point Rocking Planks – 30/40/50 seconds | 30/20/10 seconds rest
  9. Plank Taps – 30/40/50 seconds | 30/20/10 seconds rest
  10. Superman Lifts – 30/40/50 seconds | 30/20/10 seconds rest

However, you can do all the ab workouts in the world but your six pack won’t show unless you have lower levels of body fat. To do that, you need to get your nutrition in check.

Here I am giving you a 7 day meal plan template that you can adapt or change as you see fit to go with your 28 day ab workout challenge to make it even easier for you to see the results you are looking for.

When it comes to eating, I have a strategy that has helped not just me stay lean year round, but others as well; I call it the plate division method. Simply divide your plate into the 3 sections with 40% of the plate reserved for protein, 40% for fibrous carbs, and 20% for starchy carbs.

You can see an example here:

While I am providing a meal plan to help you get started, I understand that not every food choice is going to seem appetizing.

In order to make sure you still follow the same guide, I am providing you with a list of protein and carbohydrate sources that you can choose from to make your meals more appealing to you. Regardless of which sources you choose, you still need to follow the plate division guideline.

On top of all that, I am also giving you a shopping list to make sure you know you need to get at the grocery store.

The idea is that you will follow this meal plan for the next 28 days, however, you can mix and match meals and snacks however you would like to make sure you stay on track and don’t get bored with your meals.

Remember, the biggest factor in all of this is consistency. Consistency with following the ab workout and consistency with your meal choices will lead you down the road to getting leaner and having visible abs.

MEAL PLAN

Below is a 7-day meal plan that you can follow to optimize your nutrition strategy to help you build six pack abs.

While each day and each meal isn’t set in stone, you’ll want to follow the basic outline of each meal in terms of proteins, carbs and fats.  You can swap out protein, carb and fat sources as long as you follow the basic portions as shown in the plate graphic above.

DAY 1

  • Breakfast:
Egg white omelette, sautéed spinach + banana
  • Lunch:
Grilled chicken, broccoli, sweet potato
  • Snack:
PRO-30G Premium Protein Shake + a handful of almonds
  • Dinner:
Baked salmon, mixed greens salad (spinach, bell peppers), brown rice

 

DAY 2

  • Breakfast:
Greek yogurt with mixed berries and oats
  • Lunch:
Tuna salad wrap (whole grain wrap, lettuce, carrot, olive oil)
  • Snack:
PRO-30G Premium Protein Shake
  • Dinner:
Stir-fried chicken with bell peppers + quinoa

 

DAY 3

  • Breakfast:
PRO-30G Premium Protein Shake blended with banana + whole grain toast with peanut butter
  • Lunch:
Grilled chicken, steamed broccoli, sweet potato
  • Snack:
Greek yogurt with a handful of berries
  • Dinner:
Tofu stir-fry with spinach + brown rice

 

DAY 4

  • Breakfast:
Egg white omelette, sautéed spinach + oats
  • Lunch:
Salmon fillet, spinach salad with olive oil dressing, quinoa
  • Snack:
PRO-30G Premium Protein Shake + a handful of almonds
  • Dinner:
Tuna salad (over greens) with whole grain toast

 

DAY 5

  • Breakfast:
Greek yogurt with mixed berries and oats
  • Lunch:
Chicken stir-fry (chicken + peppers), sweet potato
  • Snack:
PRO-30G Premium Protein Shake
  • Dinner:
Baked tilapia, steamed broccoli, brown rice

 

DAY 6

  • Breakfast:
Oatmeal with banana + hard boiled eggs
  • Lunch:
Tuna wrap (lettuce, carrots), side of spinach salad
  • Snack:
PRO-30G Premium Protein Shake
  • Dinner:
Grilled chicken, roasted bell peppers, quinoa

 

DAY 7

  • Breakfast:
PRO-30G Premium Protein Shake blended with berries and almond milk + 1 slice whole grain toast
  • Lunch:
Baked salmon, spinach, and brown rice
  • Snack:
Greek yogurt + a handful of almonds
  • Dinner:
Chicken and broccoli stir-fry with sweet potato

GROCERY LIST

Here is a shopping list to guide you as you shop for the ingredients that make up this healthy and balanced muscle-building and fat burning meal plan.

Remember, if there are any meals or ingredients you’d like to swap, refer to the links for lists of protein, carbs and fats at the bottom of this page.

PROTEINS

  • Chicken breast (3–4 lbs)
  • Salmon or tilapia fillets (fresh or frozen, ~4–5 fillets)
  • Canned tuna in water (3–4 cans)
  • Eggs (at least 1 dozen)
  • Greek yogurt, plain non-fat (32 oz tub or individual cups)
  • Tofu (optional vegetarian swap, 1–2 blocks)
  • ATHLEAN-RX PRO-30G Premium Protein Powder

 

CARBOHYDRATES

Complex / Starchy Carbs

  • Old-fashioned or quick oats (1 container)
  • Sweet potatoes (4–5 medium)
  • Brown rice or quinoa (1–2 cups dry)
  • Whole grain wraps (1 pack)
  • Whole grain bread (1 loaf)

Fruits (natural carb sources)

  • Bananas (6–8)
  • Mixed berries (fresh or frozen, 2–3 cups)

 

Fibrous Vegetables

  • Spinach (1–2 bags or bunches)
  • Broccoli (2 large heads or frozen equivalent)
  • Bell peppers (3–4, assorted colors)
  • Carrots (1 bag, baby or whole)
  • Mixed salad greens (1–2 bags)
  • Cauliflower or mixed stir-fry blend (optional variety)

 

HEALTHY FATS & CONDIMENTS

  • Natural peanut butter (optional, 1 jar)
  • Olive oil (for cooking/dressing)
  • Almonds (raw or roasted, 1 small bag)
  • Hummus (1 container)

 

PANTRY & EXTRAS

  • Salt, pepper, garlic powder, chili flakes, or other preferred seasonings
  • Almond milk (unsweetened, for blending shakes — optional)
  • Lemon or vinegar (optional for salad dressing)

 

If you want to make swaps for any carbohydrate or protein sources as well as healthy fats, check out these three links here: Protein, Carbs, Fats

For more information on the plate division method, check out this article. 

If you’re looking for a complete training program that puts science into exercise selection and programming, check out our ATHLEAN-X Training Programs and get started right away on building a ripped, muscular, athletic body… and a set of ripped, visible abs!

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