30 days · 3 to 6, your call
Flat Abs in 30 Days
Abs show up in the kitchen and in the gym, in that order. A thousand crunches a day won't take the fat off the muscle; a calorie deficit will. So this protocol does both: a progressive core circuit in up to four workouts a week, a daily stomach vacuum for core control, and a deficit meal plan so what you build finally shows.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You want a leaner stomach and a stronger core in a month.
- You already train and want to prioritise abs without dropping the rest of the body.
- You have moderate belly fat and the will to follow the meal plan.
Who it is not for
- You have a lot of weight to lose. Start with 30-Day Fat Loss; the abs come after.
- You only want to do crunches. There's no serious ab protocol without full body and a deficit.
- You have a hernia or active lower-back pain. The vacuum and the circuit need an assessment first.
How it works
You answer. The engine builds.
- Length 30 days
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
Full body or upper/lower depending on your days, with a two- to three-exercise ab circuit in every session and the stomach vacuum before it. Moderate cardio between workouts and on active rest days. A 20% deficit calculated from your expenditure.
- Daily stomach vacuum as a core-control practice
- Abs circuit in up to 4 workouts a week, with progression
- Full body to burn more calories
- Meal plan to cut belly fat
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 30 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 28 years old, 82 kg, intermediate, gym, 45 min per session.
- Incline dumbbell bench press 3 sets × 12-15 · rest 45s
- Assisted pull-up 3 sets × 12-15 · rest 45s
- Dumbbell shoulder press 3 sets × 12-15 · rest 45s
- Machine row 3 sets × 12-15 · rest 45s
- Pec deck fly 3 sets × 12-15 · rest 45s
- EZ-bar curl 3 sets × 12-15 · rest 45s
Abs and core
- Standing stomach vacuum 5 × 10-15s
- Mountain climbers 2 × 30-45s
- Bicycle crunch 2 × 12-16
- Reverse crunch 2 × 12-16
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Get in Shape in 90 Days: both for US$ 12.99.
Not happy? 7-day refund, no questions.
Questions about this protocol
Will I do abs every day?
Core in every workout, yes: a circuit of two to three exercises that progresses every week. And the stomach vacuum, standing or lying, which is breathing and control, not reps.
What is the stomach vacuum?
You exhale and pull your navel in, holding for a few seconds. It works the transverse abdominis, the muscle that cinches the waist. It's core control practice, not a replacement for the deficit.
Will I have a six-pack in 30 days?
Depends where you start. With moderate fat and the meal plan followed, your stomach gets visibly leaner. Visible abs need a low body-fat percentage, and that can take more than a month. We don't sell miracles.
Why is the training full body?
Because legs and back burn far more calories than crunches. Full body three to four times a week makes the deficit work; the core work focuses the area.
Is there cardio?
Moderate, spread across workouts and active rest days. It helps burn without becoming the centre of the protocol.
Flat Abs in 30 Days
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.