The Six Pack Shortcuts Workout Schedule

A Simple Explanation and Outline of the Six Pack Shortcuts Training Plan And Workout Schedule

The Six Pack Shortcuts workout schedule is one of the program’s better qualities. It’s really easy to implement because it isn’t overly-strict. Quite the contrary. It’s actually pretty flexible, and you have the last word when it comes to when you workout. Here’s a quick explanation for how how to follow the Six Pack Shortcuts workout schedule.

The way it’s setup is that each phase of the program lists a certain number of workouts to complete and cycle through. For example, in phase 1, there are four workouts to cycle through over the course of four weeks.

Day 1 workout = total body
Day 2 workout = total body
Day 3 workout = abs and cardio
Day 4 workout = abs and cardio

You’re instructed to perform these workouts in order (duh), and take rest days whenever necessary or convenient. For example, in phase 1, you are instructed to train for 5 days each week, and take at least two days off to rest. Those two days could be back to back (e.g. each weekend), or you could split them up throughout the week (e.g. Wednesdays and Sundays). It’s up to you. And this simple formula makes it really easy to follow and implement the program.

So, if you took the weekend off for rest, your schedule would look something like this in phase 1:

Monday – Day 1 workout
Tuesday – Day 2 workout
Wednesday – Day 3 workout
Thursday – Day 4 workout
Friday – Day 1 workout
Saturday – Rest
Sunday – Rest
Monday – Day 2 workout

And if you split your rest days up, your schedule may look something like this in phase 1:

Monday – Day 1 workout
Tuesday – Day 2 workout
Wednesday – Rest
Thursday – Day 3 workout
Friday – Day 4 workout
Saturday – Day 1 workout
Sunday – Rest
Monday – Day 2 workout

And that’s essentially how the whole program works in all the phases. Obviously, the actual workouts will change and as the program progresses. Also, it will be recommended that you take less rest days – training as often as 6-7 times per week – later in the program.

The Six Pack Shortcuts Training Plan + Workout Schedule

So, now that you have the gist of it, here is the actual workout schedule:

Phase 1: weeks 1-4 (recommended schedule involves training 5 days per week. Although, a note is made in the introduction that you can only train for 4 days)

Day 1 workout – 40-45 minutes (total body workout)
Day 2 workout – 40-45 minutes (total body workout)
Day 3 workout – 32-37 minutes (abs and cardio)
Day 4 workout – 25 minutes (abs and cardio)

Phase 2: weeks 5-8 (recommended schedule involves training 6 days per week. Although, a note is made in the introduction that you can only train for 4 days)

Day 1 workout – 45-50 minutes (chest, arms, and cardio)
Day 2 workout – 40-45 minutes (arms, abs, and core)
Day 3 workout – 35-40 minutes (legs, abs, and core)
Day 4 workout – 32 minutes (functional cardio)

Phase 3: weeks 9-10 (recommended schedule involves cycling through the following three workouts for 12 days straight – no rest days)

Day 1 workout – 35-40 minutes (chest, legs, and core)
Day 2 workout – 45-50 minutes (legs, arms, and core)
Day 3 workout – 30-35 minutes (legs, arms, and core)

Phase 4: weeks 11-12 and beyond for maintenance training (recommended schedule involves training for 5-6 days per week)

Day 1 workout – 40-45 minutes (arms, chest, and cardio)
Day 2 workout – 40-45 minutes (arms, legs, and abs)
Day 3 workout – 40-45 minutes (arms, legs, and abs)
Day 4 workout – 40-45 minutes (arms, legs, and abs)
Day 5 workout – 10 minutes (functional cardio)
Day 6 workout – 30-35 minutes (chest and arms)
Day 7 workout – 35-40 minutes (arms, core, and abs)
Day 8 workout – 35-40 minutes (arms, legs, and cardio)
Day 9 workout – 40-45 minutes (legs)
Day 10 workout – 10 minutes (functional cardio)

Note: After you’ve finished phase 4, we are told “you may periodically repeat Phase 3 for 12 days in the future even after Phase 4 in order to give your muscles a shock, which will prevent them from going into a plateau.”

Final Words

As I said in my review of Six Pack Shortcuts, some of the program design has me scratching my head. And even moreso now that I’ve actually summarized and typed up the Six Pack Shortcuts workout schedule.

Now, if it’s any redemption, in the program introduction, we are told “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.” That’s not altogether a bad recommendation, but I think it’s a little vague. So, if you do decide to invest in the program, then just use your head, trust your gut, and when in doubt, rest a little more so you can train harder next time.

If you’d like to learn more and find out if Six Pack Shortcuts is right for you, check out my complete:

Six Pack Shortcuts Review

Note: if you have any further questions about the Six Pack Shortcuts workout schedule, just contact me. I’m happy to help!

2 Responses

  1. I have done the program, and I totally agree with your comment ” …if you do decide to invest in the program, then just use your head, trust your gut, and when in doubt, rest a little more so you can train harder next time.”

  2. i really need a tip to get rid of my big waist ……it really sucks

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