Six pack shortcuts program structure

The 6 pack shortcuts program is designed incredibly well outperforming many workout programs out there. The workout plan consists of 4 consecutive phases built on top of each other with a definite purpose in mind. It's incredible how all 4 phases work together to deliver great results extremely fast.

Phase 1 - increasing metabolism and building muscles


Duration

4 weeks

Format

5 days training, 2 days rest

Goal

Phase 1 is designed to serve as a foundation preparing your body for the next steps by increasing your metabolism and building muscles around your body. Exercises include basic compound movements targeting more than 1 muscle group at the same time. This is done to develop muscles in all parts of your body. The main reason for building muscles is to increase your metabolism: the more muscles you have the more calories your body burns.

Structure

The first 4 weeks in the program include a lot of basic compound movements which help you build a lot of muscles around your whole body. Each day in this phase targets multiple muscles thus making you feel exhausted after the workout. There are also fewer sets at this stage which helps to offset the intensity as you get used to this new life style.

Diet

Mike's zero will power eating system is introduced gradually to get you the results you want. In this phase you are only required to replace one of your meals with what Mike recommends. What I love about this idea is that eating habits don't have to change overnight. In other programs you are forced to make too many changes immediately which is often impossible provided we are creatures of habits. Many people find this approach much easier to apply compared to opposed of big-bang approach.

Pitfalls

The author explains what the major pitfalls are at this stage. This section of the program is extremely useful and insightful. You will find out what exactly can sabotage your success at this stage. You will learn how to beat procrastination and withstand negative influence. In addition Mike explains why you won't see major visual results at this stage - this is extremely important to understand to not get frustrated after your first four weeks. Remember, not getting too much visual difference is expected because this is a foundation stage making it possible to get amazing results in phase 2.

Results

By the end of this phase your strength and muscle size will increase. In addition, your metabolism will improve significantly thus preparing you to get incredible results in the next 3 phases.

Phase 2 - burning body fat


Duration

4 weeks

Format

6 days training, 1 day rest

Goal

The main goal is to burn a lot of body fat and reduce your waist line enormously. This stage brings a lot of exciting visual results for those people who follow instructions and who are disciplined with all 3 essential ingredients of the program. Putting quality muscles is another great outcome you will achieve by the end of this phase.

Structure

The intensity of workouts is increased by reducing rest time and introducing back to back super sets without rest. The emphasis is shifted from loading all body to concentrating on individual muscles every single day you work out. This makes you feel exhausted even more compared to the previous stage. The entire body is now covered in 3 days. Super sets combined with a lot of intensity and enhanced diet work together to reduce belly fat significantly.

Diet

When it comes to nutrition, your main task is to switch to 3 zero-will power meals a day. This will significantly reduce the amount of calories you consume every day which will become one of the main reasons for incredible visual results.

Pitfalls

Transitioning from 1 Mike's diet plan meals to 3 meals will be the most challenging aspects if you are not used to eating healthy. Another important aspect to not overlook is how much weight you lift - don't go for huge weights. Your goals is to build lean muscles and reveal your 6 pack abs not to become a world class power lifter. Also, ensure you track your progress by measuring your waist line and taking photos. In this module Mike and Dan explain why tracking rest times is extremely important to achieve desired results.

Results

You will see a lot of great visual results: decreased body fat, reduced waist line, shrunk core, and lean muscles are the main changes you will notice after this phase is over. Not only will your body become much more muscular, but your functional strength will improve significantly. Every aspect of your life will change in a great way. At this stage you will also become much more confident and excited about the rest of this program.

Phase 3 - building core muscles & shocking muscles


Duration

4 weeks

Format

12 days of non-stop training without rest

Goal

There are 2 main goals in the 3-d phase:

  • develop core muscles to ensure belly fat doesn't come back
  • shock muscles to prevent plateaus

Structure

The exercises are less diverse and a lot tougher in this phase. It includes 12 non-stop days of high-intensity training with high weights and low repetitions. Mike Chang recommends switching to this phase every few months once you get into the ongoing mode in phase 4. This will ensure your muscles are ready to develop continuously without going into plateau.

Diet

5 zero will power meals a day is the ultimate goal you should aim for. As Mike says even if you can't switch to 5 full meals do as many as you can. As long as you progress and improve your diet by eating the right food you are moving towards your goal. However, for best results you do need to switch to 5 meals a day to ensure you reinforce you hard work at gym.

Pitfalls

There are 3 main pitfalls at this stage:

  • 5 Mike's diet plan meals a day - might be a challenge for some people, but if you are disciplined and want the results as much as you want to breath you will get there
  • Your form must be perfect - never bypass the first 2 phases: ensure your body is well prepared for a 12 days workout marathon. This is critical to understand to prevent injuries and maximize your results
  • Lack of focus when working out - ensure you are totally concentrated on exercising properly to prevent injuries. Keep your core stiff and ensure your abs are tight when working out. Focus totally on exercises and don't get distracted

Results

By the end of this highly intensive phase you will significantly increase the strength of your core muscles and abs. The exercises along with Mike's diet plan will help skyrocket your metabolism even higher. Muscularity of your core will change due to increasing muscle size pushing you much closer to the eventual goal of having a full 6 pack abs. While it's unlikely you will have a fully defined 6 pack at this stage, the definition of your abs will be very noticeable.

Phase 4 - getting 6 pack abs


Duration

4 weeks

Format

5 days training, 1 day rest

Goal

In this phase your main goal is to get full 6 pack abs by eliminating last pounds of fat off your waist line.

Structure

This stage involves working on individual muscle groups using active rest which allows for burning the last bits of fat from your core. To maximize your results switching to full implementation of Mike's zero will power eating system is a must at this stage. This phase includes 10 workout days which brings a lot of variety to your exercises. Even though great variety helps with combating plateaus, it is still recommended to switch to phase 3 every few months to shock your muscles.

Diet

You must stick to great eating habits for the rest of your life starting from phase 4. This will ensure you achieve the desired results and improve your health significantly. Mike explains that eating 4-5 times a day using small portions is the only way to achieve your goal of getting six pack abs. He also says it's OK to stick to 80/20 rule and have some 'cheat days' once a week for example. Obviously having cheat days is not required, but if you feel like you want to socialize you can still have such days as long as you don't do it too often (once a week is a good rule of thumb for those who still need such days).

Pitfalls

  • full implementation of proper diet is a must - be it Mike's system or your own system if you don't want to stick to his one for some reason but it's a must. You must switch to good eating habits unconditionally if you want to reveal your six pack abs.
  • reduced rest times and active rest are critical - do not neglect these 2 important aspects: rest times must be reduced. In addition, active rest will play a critical role in your success.
  • don't forget to shock your muscles periodically - Mike Chang recommends switching to phase 3 every few months to shock muscles and get better results

Results

As per Mike's explanation in one of the intro videos, you will get 6 pack abs if you:

  • only have 20-30 extra pounds - if not, you will need to rinse and repeat phases 4 and 3 until you get the results
  • are extremely dedicated and passionate about your new lifestyle - you must stick to implementing all 3 aspects of the program: working out, eating properly, and having enough sleep
  • believe in yourself - you must never give up regardless how hard it feels, the results will only come to those who fight for them

You will start inspiring more and more people who will see you results. They will start asking what you did to transform your body in such a short period of time. Your mental strengths will improve significantly: by going through this program and sticking to the main principles outlined by Mike you will change the way you think. You will become extremely successful in all facets of your life. You will never accept mediocrity in any area of your life anymore - things will change enormously for the rest of your life.

Enjoy your new lifestyle and inspire others! You deserved it!