6 Weeks To 6-Pack Abs - Dr. Bradley Evsich

6
Weeks to 6-Pack Abs
Dr. Bradley Evsich, PT, DPT, ACSM-CPT, CSCS

Palmetto Publishing Group
www.PalmettoPublishingGroup.com
Copyright 2015 Dr. Bradley Evsich, PT, DPT, ACSM-CPT, CSCS

All rights reserved.
Cover Photo by: Tyson Arts at TysonArts@yahoo.com

Instructional Photos & Author Photo by: John Mitchell of BBPics.com
Contents
eBook Legal Disclaimer
Chapter One - Anatomy and Function of the Mid-section
Chapter Two - Explanation of the Workout
Chapter Three - Explanation of the Exercises: Weeks 1, 3, 5
Chapter Four - Explanation of Exercises: Weeks 2, 4, 6
Chapter Five - Program: Week 1
Chapter Six - Program: Week 2
Chapter Seven - Program: Week 3
Chapter Eight - Program: Week 4
Chapter Nine - Program: Week 5
Chapter Ten - Program: Week 6
Chapter Eleven - Things to Keep in Mind
About the Author
eBook Legal Disclaimer
The advice of a medical professional should be sought before participating in any physical activity or
exercise program. If you participate in physical exercise or training activities outlined in this eBook, you
do so entirely at your own risk. The author and publisher shall in no event be held liable to any party for
any direct, indirect, punitive, special, incidental or other consequential damages arising directly or
indirectly from any use of this material, which is provided "as is", and without warranties.
Physical exercise can be strenuous and subject to risk of serious injury (including but not limited to
musculoskeletal injury, spinal injuries, abnormal blood pressure responses, and rare instances heart attack
or death). It is urged that you obtain physical examination from a doctor before using any exercise
equipment or participating in any exercise activity. Any recommendation for changes in diet including the
use of food supplements, weight reduction and/or body building enhancement products are your
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The author and publisher of this eBook and the accompanying materials have used their best efforts in
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circumstances.
Chapter One:
Anatomy and Function of the Mid-section
The mid-section and core of one's body can be divided into 3 muscle groups; the rectus abdominus,
the obliques, and the transversus abdominus. The most superficial areas are the rectus abdominus and
the obliques (the areas we can see) while the transversus abdominus is a deeper muscle that lies
beneath.
The rectus abdominus is the one everyone is most familiar with, it creates the "6-pack" abs. The
rectus abdominus runs from the bottom of your sternum and inner portions of ribs 5-7 all the way down to
the pelvis at the pubic crest/symphysis. This muscle helps to flex the trunk (bend the spine down and
forward in a crunching motion). It can also be "divided" into the upper and lower abdominals. The upper
abdominals are near the sternum and aid in bringing the sternum/ribs closer to your pelvis. The lower
abdominals are near the pelvis and aid in bringing the pelvis closer to the sternum/ribs. While training the
rectus abdominus, you will engage the upper and lower abdominals no matter what but certain exercises
can emphasis these portions of the core.
The obliques can be separated into the interior and external obliques. The external obliques run
from the front portions of your lower ribs down to the top side of the pelvis (iliac crest) while the
internal obliques run from the same areas but lie underneath. The external obliques have fibers that run
in the same direction as placing your hands into your pockets while the internal obliques have fibers
running in the opposite direction underneath. Both muscles aid in rotation and side bending of the trunk.
The transversus abdominus is the deepest of the core muscles. It acts as a corset around the spine,
helping to pull the abdominal wall closer to the spine for stabilization. This muscle is very important in
keeping the vertebral column in-line and keeps the core "tight". It also helps develop the "V" lines near
the waist line.
In these workouts, you will be working ALL of these muscles together to fully strengthen, develop,
and define your mid-section!
Chapter Two:
Explanation of the Workout
There will be 2 different workout selections that will be used totaling 8 exercises for the entire
program (8 of my favorite abdominal exercises).
Each workout will include 1 upper abdominal, 1 lower abdominal, 1 oblique, and 1 transversus
abdominus exercise for a total of 4 exercises per session.
You will perform 3 abdominal sessions per week, with at least 1 day off between sessions. You
can perform them at the end of your workout or as a workout of their own.
Each session will have the same exercises BUT the number of reps, rest periods, and sequences of
exercises will be different to keep challenging your abdominals and eliminating a plateau.
There will be 3 phases to this program, each 2 weeks in length for a total of 6 weeks:
Weeks 1&2 will be the Strength phase, where we will try to strengthen the abdominals to allow you
to lift more weight in the future phases. The reps here will be 8-10.
Weeks 3&4 will be the Hypertrophy phase, where we will try to build up the density and size of the
abdominal blocks. The reps here will be 12-15.
Weeks 5&6 will be the Definition phase, where we will try to etch in detail to the abdominals and
obliques. The reps here will be 20-25.
The first session of each phase will have you performing each exercise with 60 seconds rest
between sets and 120 seconds rest between exercises. (Here you will perform all the sets for the lower
abdominals, then all the sets for obliques, then all the sets for upper abdominals, etc.)
The second session of each phase will have you performing each exercise with 30 seconds rest
between sets and 60 seconds rest between exercises. (Here you will perform all the sets for the lower
abdominals, then all the sets for obliques, then all the sets for upper abdominals, etc.)
The third session of each phase will have you perform the exercises in a circuit fashion, performing
one set of each exercise right after the other and resting 60 seconds between rounds. (Here you will
perform 1 set for lower abs, 1 set for obliques, 1 set for upper abs then rest before repeating.)
During each phase, you will try to reach failure at each rep range. If you are supposed to do 8-10
reps, choose a weight or angle that will challenge you and ONLY allow you to perform 8-10 reps with
proper form. This is very important. Make note of the weight and angle you used in each session so you
can match the weight/angle and try to perform more reps or increase the weight/angle and try to
perform the same reps during the next session (this is called progressive overload and forces the muscle
to adapt by growing which is what we want!).
The exercises will be explained in the following pages. If you need more information about the
exercises, visit www.bodybuilding.com for video tutorials and/or email me at btefit@gmail.com.
Chapter Three:
Explanation of the Exercises: Weeks 1, 3, 5
Transversus Abdominus:
Plank
Keep your body in a straight-line during the entire exercise. Squeeze your buttocks and core
during the whole exercise, trying to "tighten" up your core. Place your elbows parallel to your
body in a comfortable position below your shoulders. Hold this position as long as possible,
keeping track of the time. You will try to beat this time when you perform the same exercise at
the end of the workout and the next week.
Variations:
Progression 1: Toes and forearms on ground - If it's too easy, have someone place a
weighted plate on your back while planking.
Progression 2: Toes on stability ball and forearms on ground.

Progression 3: Toes on ground and forearms on stability ball.
Lower Abs:
Bench knee raise
Lie on a bench with your back and head on the top of the pad and feet on the floor. While
holding onto the support above/behind your head, raise your knees by pulling them towards
your elbows using your abdominals only (focus on curling your pelvis up and towards your
face). Squeeze at the top, then slowly lower back down. That's 1 rep.
Progression from easy to hard (Choose 1 that challenges you at each rep range)
Perform on a Flat bench > Decline bench > Steeper decline bench > Steeper decline bench leg
raise (sequence #1) > Weighted decline bench (holding onto a dumbbell between your knees,
sequence #2)
#1
#2

Obliques:
Standing dumbbell side bend
Hold 1 dumbbell in one arm off of your side and place your other hand on top of your head.
Using your obliques (sides) and looking straight forward, crunch down towards the side
opposite of the dumbbell which will pull your other hand with the dumbbell up. Squeeze at the
bottom, then slowly raise back up. That's 1 rep.
Progression: Increase weight.
Upper Abs:
Kneeling cable crunch
Using a high pulley cable with rope attachment, face towards the pulley kneeling down on your
knees. Grab the rope and pull it down to a spot right above your head. Keep your elbows and
arms in a fixed position. Using your abdominals, pull your elbows towards your thighs. Squeeze
at the bottom, then slowly raise back up. That's 1 rep.

Chapter Four:
Explanation of Exercises: Weeks 2, 4, 6
Transversus Abdominus:
Side Plank
Keep your body in a straight-line during the entire exercise. Squeeze your buttocks and core
during the whole exercise, trying to "tighten" up your core. Place your elbow perpendicular to
your body in a comfortable position below your shoulder. Hold this position as long as
possible, keeping track of the time. Switch sides and repeat on other forearm. You will try to
beat these times when you perform the same exercise at the end of the workout and the next
week.
Variations:
Progression 1: Side of foot (other foot on top) and same forearm on ground.
Progression 2: Side of foot (other foot on top) on top of BOSU stability ball and same
forearm on ground.

Progression 3: Side of foot (other foot on top), same forearm on stability ball.
Lower Abs:
Captain's chair knee raise
Supporting yourself on the Captain's chair stand, pull your knees toward your chest making sure
your thighs come above parallel and your knees stay slightly bent. Squeeze at the top, then
slowly lower back down. That's 1 rep.
Progression from easy to hard (Choose 1 that challenges you at each rep range)
Captain's chair knee raise > Captain's chair leg raise > Hanging knee raise (holding on to a
pull-up bar, shown) > Hanging leg raise > Weighted hanging knee raise (holding a dumbbell
between your feet).

Obliques:
Standing high pulley oblique crunch
Standing perpendicular to a high pulley cable machine with a regular handle, grab the handle
with the arm closest to the cable station. While keeping your arm fixed and elbow bent with
palm facing your head, pull your elbow toward your hip using your obliques (side muscles).
Squeeze at the bottom, then slowly raise back up. That's 1 rep.

Upper Abs:
Decline bench crunch
Lying on a decline bench abdominal stand with hands lightly grasping your ears or crossed over
your chest, crunch up towards your hips. Squeeze at the top, then slowly lower back down.
That's 1 rep.
Progression from easy to hard (Choose 1 that challenges you)

Perform on a Decline bench (sequence #1) > Steeper decline bench > Weighted decline bench
(holding a dumbbell or plate, sequence #2)
#1
#2

Chapter Five:
Program: Week 1
Week 1 (Strength)
Session 1 (60 seconds rest between sets, 120 seconds rest between exercises)
Forearm plank (Toes and forearms on ground)

1 set for as long as possible
Bench knee raise*
4 sets of 8-10
4 sets of 8-10 each side
4 sets of 8-10
1 set for as long as possible (trying to beat time from start of session)
Forearm plank (Toes on stability ball and forearms on ground)

Bench knee raise*
4 sets of 8-10
4 sets of 8-10
Session 3 (4 rounds of the following circuit after plank)
Forearm plank (Toes on ground and forearms on stability ball)

1 set for as long as possible (then rest 120 seconds before the circuit)
4 rounds of the following circuit, resting 60 seconds after each round
Bench knee raise*- 8-10 reps
Standing dumbbell side bend- 8-10 reps each side
Kneeling cable crunch- 8-10 reps
*Choose the progression of this exercise that makes it difficult to perform more than 8-10 reps
Chapter Six:
Program: Week 2
Week 2 (Strength)
Side plank (Side of foot and forearm on ground)

Captain's chair knee raise*
4 sets of 8-10
High pulley oblique crunch
Decline bench crunch*
4 sets of 8-10
1 set for as long as possible each side (trying to beat time from start of session)
Side plank (Side of foot on stability ball and forearm on ground)

4 sets of 8-10
4 sets of 8-10
Side plank (Side of foot on ground and forearm on stability ball)

Captain's chair knee raise*- 8-10 reps
High pulley oblique crunch- 8-10 reps each side
Decline bench crunch*- 8-10 reps
Chapter Seven:
Program: Week 3
Week 3 (Hypertrophy)

Bench knee raise*
4 sets of 12-15
4 sets of 12-15

Bench knee raise*
4 sets of 12-15
4 sets of 12-15

Chapter Eight:
Program: Week 4
Week 4 (Hypertrophy)

4 sets of 12-15
4 sets of 12-15

4 sets of 12-15
4 sets of 12-15

Chapter Nine:
Program: Week 5
Week 5 (Definition)

Bench knee raise*
4 sets of 20-25
4 sets of 20-25

Bench knee raise*
4 sets of 20-25
4 sets of 20-25

Chapter Ten:
Program: Week 6
Week 6 (Definition)

4 sets of 20-25
4 sets of 20-25

4 sets of 20-25
4 sets of 20-25

Chapter Eleven:
Things to Keep in Mind
The main focus of this program is to help you strengthen, grow, and define your abdominals with some
of the best techniques and exercises known today. In order to visually see your abs and the hard work
you've been putting into training them, you have to be lean enough. The only way to be lean enough is to
reduce the bodyfat covering your mid-section (if you haven't done so already). This occurs primarily from
your diet! You need to be taking in the right kinds and amounts of foods specifically for your body and
energy expenditure. Nutrition is 80% of the equation to visible abs. Abs are built in the gym, BUT they
are unveiled in the kitchen!
If you need help with your diet, please contact me at btefit@gmail.com or visit my website
www.btefit.com so we can get you on track to show-off that 6-pack today!
About the Author
My name is Dr. Bradley Evsich. I'm a full-time licensed Physical Therapist and Online Diet and
Training Coach for my brand, BTE Fit . I received my Doctorate in Physical Therapy from the Medical
University of South Carolina in Charleston (my hometown and birthplace) in 2016. Previously, I earned a
BS in Biology with a minor in Business from Wofford College in Spartanburg, SC, where I was a 4-year
Division 1 college baseball player. I'm also a Certified Personal Trainer (CPT) from the American
College of Sports Medicine (ACSM) and Certified Strength and Conditioning Specialist (CSCS) from the
National Strength and Conditioning Association (NSCA). I compete as a Men's Physique athlete in the
NPC as well.
I've been an athlete throughout my life. I've played baseball since I was 5 years old and played all the
way up until I graduated college. I played year-round when I was younger, traveling almost every
weekend to tournaments around the East Coast. I was primarily a pitcher growing up, so I didn't need to
be in the greatest physical shape in terms of body composition. I was very overweight as a child and into
my late adolescent years. It was tough growing up always being the fat kid. I didn't have a girlfriend until I
was in the 8th grade, and my self-esteem and self-confidence were low. Baseball was the crutch I used as
my excuse for why I was heavy (saying I needed the weight to throw harder). Deep down, I really did
want to be a normal weighted person with abs that all my friends had. I just didn't know how.
It wasn't until 7th grade when I was finally introduced to weight-lifting that I really started to see
changes in my body. I was able to start losing some fat and building muscle for the first time that I could
remember. Working out brought out a confidence in me and boosted my self-esteem. It also greatly
impacted my baseball skills, helping me get bigger, faster, and stronger. But, still, I was overweight. The
only difference was that I had a little more muscle, but still no abs.
The understanding of nutrition and its correlation to body composition finally came to me when I
started college. I was lucky enough to have a roommate my freshman year who was big into fitness and
nutrition. He always had Muscle and Fitness and different bodybuilding magazines lying around our room.
I always read them to see which kind of ab workouts and diets the pros used that I could try so I could
mimic their results. I tried so many different diets from those plans, but nothing ever worked. I would
work out so hard and tried to eat the right foods, but I still never got the results I wanted.
My transformation finally came when I took everything I'd learned about diet and abdominal training
and put them to use. I started "If It Fits Your Macros" (IIFYM) or flexible dieting for my nutrition which a
program that allows you to eat any foods you'd like as long as you consume a specific number of grams of
protein, carbohydrates, and fats by the end of the day. I trained my abdominals 2-3 times a week with low,
medium, and high rep ranges and a variety of different exercises to hit my abdominals from all intensities
and angles. With these specific dieting and training modifications, my abs finally started to pop! The size,
depth, and cuts of my abs finally showed from all of the core specific training that I utilized. With the diet
shedding the excess body fat, I could finally say I had "washboard" abs!
Now, my goal is teach everyone just how I did it!

6 Weeks To 6-Pack Abs - Dr. Bradley Evsich

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Weeks to 6-Pack Abs

Dr. Bradley Evsich, PT, DPT, ACSM-CPT, CSCS

Copyright 2015 Dr. Bradley Evsich, PT, DPT, ACSM-CPT, CSCS

Cover Photo by: Tyson Arts at TysonArts@yahoo.com

Progression 2: Toes on stability ball and forearms on ground.

Progression 3: Toes on ground and forearms on stability ball.

Bench knee raise

Standing dumbbell side bend

Progression: Increase weight.

Kneeling cable crunch

Captain's chair knee raise

Standing high pulley oblique crunch

Progression: Increase weight.

Decline bench crunch

Progression from easy to hard (Choose 1 that challenges you)

Forearm plank (Toes and forearms on ground)

Forearm plank (Toes on stability ball and forearms on ground)

Forearm plank (Toes on ground and forearms on stability ball)

Side plank (Side of foot and forearm on ground)

Side plank (Side of foot on stability ball and forearm on ground)

Side plank (Side of foot on ground and forearm on stability ball)

Forearm plank (Toes and forearms on ground)

Forearm plank (Toes on stability ball and forearms on ground)

Forearm plank (Toes on ground and forearms on stability ball)

Side plank (Side of foot and forearm on ground)

Side plank (Side of foot on stability ball and forearm on ground)

Side plank (Side of foot on ground and forearm on stability ball)

Forearm plank (Toes and forearms on ground)

Forearm plank (Toes on stability ball and forearms on ground)

Forearm plank (Toes on ground and forearms on stability ball)

Side plank (Side of foot and forearm on ground)

Side plank (Side of foot on stability ball and forearm on ground)

Side plank (Side of foot on ground and forearm on stability ball)

Now, my goal is teach everyone just how I did it!

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