This is a 2-day a week program that can be used for 6 weeks. If so, increase the number of repetitions each week by one to two repetitions. Week 1 begins with 10-12 repetitions for each while you do 2 sets for each abdominal exercise. Each workout offers 5 different exercises and 100-120 total repetitions for the first week. By week 4, your repetitions should be 16-18 per exercise. At the end of 6 weeks, those numbers increase to 20 repetitions per exercise. This is more than enough repetitions to overload your core. The key component on top of your exercise routine is how you end up fueling your body. Watch the added sugar or you'll never get that six-pack! Week 1: 2-days of Abs. 5 exercises each day. Volume = 100-120 total repetitions. Week 6: 2-days a week of Abs. 5 exercises each day. Volume = 200 total repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit