This workout was designed to help you build that coveted "V-cut" midsection. It combines a lower abdominal focuses ab workout plan with an upper/lower split.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Exercise Ball, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

The coveted “V” cut midsection.

You’ve seen it on Instagram and Youtube. Before that, you saw it in magazines and movies.

It’s a physical trait many strive to develop.

Yet, so few actually do.

It’s a status symbol of hard work and dedication. It’s eye catching whenever you take your shirt off.

And today, we’re going to lay out a strategy to put you in a position to develop one if you’re genetically predisposed to being able to do so.

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The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

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“V Cut Abs” Workout Overview

The following workout is designed first and foremost to help you develop your lower abdominals and obliques. Both muscle groups are extremely important to developing those V cuts you’re seeking.

To do this, we prioritize exercises that work the lower abdominals first in the ab portion of your workouts. From there, we move on to exercises that target both the lower abdominals and obliques. Lastly, we finish up with a total core movement.

Each exercise for the abdominals will be high rep. The focus here is conditioning the abdominals. We don’t want to build the muscle too much at this point – that would be more of a bulking ab training strategy.

The V cut abs workouts are performed after your traditional workout. To help guide you in the right direction, we’ve also provided a four day upper/lower split to this V cut protocol.

The upper/lower workout within this program will allow you to maximize your calorie expenditure while building a balanced and aesthetic physique. The program focuses on compound movements since they require more muscles to be involved in the movement, thus leading to more calories being burned during your workouts.

Now, before we move into the split and workouts, it is important to realize that the “V cut” look can be very much genetic. You can maximize what you were born to develop with this program, but if you weren’t born with the genes necessary to make your V pop, it likely won’t make up for that.

That’s not to say this program is all for not if you didn’t hit the genetic lottery. This program can kick-start a healthy lifestyle while still helping you to develop your core. At the end of the routine, you’ll be satisfied you completed the program. Trust me.

Another thing worth noting is while this is a 4 week routine, you’re more than welcome to continue the program for as long as you wish. 4 weeks might be the perfect duration for someone with plenty of gym experience to develop their V cuts.

Others, who aren’t as far along with their conditioning might take longer to develop their midsection with this program.

Monday: Upper & V Cut Abs Workout

Exercise Sets Reps
Standing Dumbbell Press 4 8
One Arm Dumbbell Row 4 12
Cable Row 3 10
Barbell Bench Press 4 8
EZ Bar Curl 2 12
Tricep Rope Extension 2 12
Hanging Leg Raise 4 10
Flutter Kicks 3 20 Each
Bicycle Crunch 3 12 Each
Plank 3 45 Secs

Tuesday: Lower & V Cut Abs Workout

Exercise Sets Reps
Front Squat 4 8
Leg Press 3 12
Romanian Deadlift 4 8
Seated Leg Curl 3 12
Standing Calf Raise 3 20
Leg Press Calf Raise 3 12
Reverse Crunch 3 20
Scissor Crosses 3 15 Each
Oblique Crunch 3 12 Each
Decline Crunch 3 10

Thursday: Upper & V Cut Abs Workout

Exercise Sets Reps
Dumbbell Incline Bench Press 4 8
Dumbbell Lateral Raise 3 12
Pull Up 4 8
Bent Over Row 3 10
Cable Face Pull 3 12
Dumbbell Shrug 3 15
Lying Leg Raises 4 15
Mountain Climbers 3 20 Each
Side Plank 3 30 Secs Each
Dead Bugs 3 12 Each

Friday: Lower & V Cut Abs Workout

Exercise Sets Reps
Back Squat 4 8
Hack Squat 3 12
Leg Extension 3 10
Dumbbell Stiff Leg Deadlift 4 8
Leg Curl 3 12
Standing Calf Raise 4 20
Decline Bench Leg Raise 3 15
Straight Leg Toe Touch 3 12
Russian Twists 3 12 Each
Ab Crunch 3 15

V Cut Abs Dieting and Lifestyle Tips

The workout above is great and all, but it alone won’t help you progress towards your V cut ab goals.

When it comes to having a great and defined midsection, the first thing we need to factor in is body fat. You’ll never be able to see your abs or V cuts unless you’re at a decent body fat percentage. This percentage will be different for everyone and is based off of genetics and overall muscle size.

The easiest way, and really only natural way, to lower body fat is through proper nutrition and exercise. We have the exercise lined up, so let’s discuss nutrition briefly.

Losing body fat requires a calorie deficit. To be in a calorie deficit you have to burn more calories than you consume. Start off by using a calorie calculator to find your needs to maintain your current weight. From there, you’ll want to lower calories by ~250-500 to create a deficit.

Since this program is so short, I’d suggest the 500 calorie deficit. After you’ve got your calorie needs down, you’ll want to keep protein intake relatively high.

There’s all sorts of ranges you’ll find on the internet when it comes to protein intake. The recommended amount during this program is 0.7-1g of protein per lb of bodyweight per day. After you’ve figured out your protein intake, you can really split up the rest of your macros based on individual preference. (Most people are partial to a higher carb intake to fuel performance).

Another thing you’ll want to consider while trying to shred body fat and reveal your V cut abs is sleep. Sleep is critical to maintaining proper hormone balance and inadequate sleep can actually negatively affect your appetite.

During your fat loss phase, ensure you’re getting 7-9 hours of quality sleep each night and watch as losing body fat naturally becomes easier.

Finally, when it comes to cardio – I recommend keeping it simple. Find little ways to keep your body in motion to burn a few extra calories, but don’t go too strenuous. Light cardio on your off days or at a time of day separate from your weight training session will go a lot farther than pounding your body with HIIT.

If you have any questions regarding the program or the tips laid out, please feel free to drop a comment below.

Posted on: Tue, 03/08/2022 - 18:59

Quick question, it’s the same all 4 weeks right?

M&S Team Badge
Posted on: Mon, 03/14/2022 - 19:54

Sure is, Dash!

Posted on: Wed, 04/21/2021 - 16:33

What is the rest period between sets? Am I supposed to complete 1 exercise and then move to the next with short rest period?

M&S Team Badge
Posted on: Fri, 04/23/2021 - 10:21

Hey Flo - rest can be 30-45 seconds between sets. You'll complete all sets of one exercise before moving on to the next.

Posted on: Tue, 01/28/2020 - 12:21

So question, I have always built my own work outs, but not got a month for a weight loss competition at my work. I been doing 4 days a week, and only saturday as true rest, every other day its either basketball or walking for rest or swimming. Being a bigger guy, can this make a huge transformation in 30 days this work out? Right now, I think I do like 14 exercises each workout.

M&S Team Badge
Posted on: Tue, 01/28/2020 - 12:45

Hi Nate,

Tough to say not knowing the workouts you've been doing.

All workouts you find online are simply templates. They're over-generalized and not specific to any one person.

You can make great progress with them so long as you listen to your body when it comes to exercise selection and track your workouts so you can make them progressively tougher by adding more weight.

If you want to play basketball or walk on your rest days, that's completely fine.

Posted on: Thu, 01/16/2020 - 06:47

Hey guys, can someone help me find a 6 month workout plan for a V-shape body? My goal is to build muscle but also work on a good look. Thanks..

M&S Team Badge
Posted on: Thu, 01/16/2020 - 15:47

Hi Jay,

So long as you're progressing and things aren't getting stale - you could run this program for that duration of time.

Posted on: Sun, 01/12/2020 - 15:44

Hi, Josh — Enjoying this workout already after our first week. One quick question: is repeating Standing Calf Raise on Day 4 after the set on Day 2 intentional?

M&S Team Badge
Posted on: Mon, 01/13/2020 - 10:17

Hi Jim,

Yep! Meant to help build those calves - you can sub out for a different calf raise variation if you wish.

Posted on: Tue, 01/14/2020 - 12:39

Awesome! Sounds good! Thanks again for creating this!

Theodor Adam
Posted on: Thu, 10/24/2019 - 18:43

hey im fairly new to dieting so a question came to mind..are 4 weeks enough to achieve some difference? everyone is telling it takes at least 2 months for body to adjust
Thank you

M&S Team Badge
Posted on: Fri, 10/25/2019 - 09:51

Hi Theodor,

It's a start. Depending on your current level of conditioning, a short shred might be all you need. For most though, it will take longer.

Posted on: Fri, 10/25/2019 - 10:13

So if i wanted to continue in this regime after i finish these 4 weeks what should i do

M&S Team Badge
Posted on: Fri, 10/25/2019 - 10:58

Hi Theodor,

You can keep following the same program for as long as you wish. If you're still seeing progress, there's no need to change things.

Posted on: Sun, 09/22/2019 - 02:42

Hey, thank you for this amazing program. Please help me with knowing what can replace 1 hour of walking.
I have an option of Jump rope and stair climbing as well.
Just wanted to know if what be the duration of jump rope and stair climbing if I replace it with 1 hour walk?

M&S Team Badge
Posted on: Mon, 09/23/2019 - 14:17

Hi Doodoo,

I believe I answered this question on another program. But for others who come across this one:

Jump rope - higher intensity - 15ish mins

Stair climber - moderate intensity - 25-45ish mins.

Posted on: Mon, 09/30/2019 - 11:19

how about a combination of 3? whats the timing then?
Also if we do a mix of running and walk. 1 min walk 30 sec run how much time then?

What would you say for people who do cardio daily for weight loss?

Posted on: Wed, 09/18/2019 - 23:25


I would like to know what will be results if I do 1 set of all workout with a lower weight.

Eg:. 1 set with 10kg, 2 set with 10kg and 3 set with 5 kg.

M&S Team Badge
Posted on: Thu, 09/19/2019 - 11:52

Hi RK,

As long as it's challenging for you and you progress in weight when able, you'll grow the muscle or maintain it depending on your nutritional approaches and training level.

Posted on: Fri, 08/16/2019 - 10:24

What are the rest times between all the exercises??

M&S Team Badge
Posted on: Fri, 08/16/2019 - 16:29

Hi Jake,

60-90 Seconds on compound lifts. 30-45 Secs on isolation lifts and ab work.

Posted on: Sun, 07/28/2019 - 13:00

Hey Josh,
I've just completed 2 of your previous fat loss programms (total time of 10 weeks) with very good results. I' m thinking of ending the summer season with this one regarding that abs are my weakest body part.
1) Is carb cycling diet suits to this routine?
2) What cardio exercise plan do you suggest to follow at the same time?

M&S Team Badge
Posted on: Mon, 07/29/2019 - 15:37

Hi George,

Awesome! Congrats on accomplishing the previous 2 programs!

Sure, you can perform this program while carb cycling.

In terms of cardio, it really depends on your overall goal and what you're used to. Personally, I like to use cardio as the icing on top of the cake. I don't go to intense with it either, instead I use it to help fuel my recovery. Daily low-intensity walks (30-45mins) are my go-to with any program I do.

Posted on: Mon, 07/29/2019 - 17:13

Thanks for the reply Josh!

Ian Irvin Pacua...
Posted on: Wed, 06/05/2019 - 17:12

Hi Josh,

What's the rest period in between sets?

M&S Team Badge
Posted on: Thu, 06/06/2019 - 09:38

Hi Ian,

60-90 Seconds on compound lifts. 30-45 Secs on isolation lifts and ab work.

Ian Irvin Agner
Posted on: Mon, 08/19/2019 - 23:34

Hi Josh,

I'm on my 12th week of this workout routine. What would be a better workout plan after this? Thanks!

M&S Team Badge
Posted on: Tue, 08/20/2019 - 13:56

Hi Ian,

Awesome! Congrats! How've you liked it?

Depends on your goals man. Any of the programs in our workout database are fine to move onto. Simply pick out which one you think looks the most appealing to you, aligns with your goals, and matches up with the days you have available to go to the gym:

M&S Team Badge
Posted on: Tue, 08/20/2019 - 13:57

You could also continue using this particular program if you like it and are still seeing results!

Ian Irvin Agner
Posted on: Wed, 08/21/2019 - 14:20

Hi Josh,

This workout routine is awesome! I don't need to spend too much time in the gym but I'm getting results. I'll probably continue to do this routine for 1 more month before jumping on to another.

Thanks a lot!

Ian Irvin Agner
Posted on: Sat, 06/08/2019 - 16:55

Thanks for the reply Josh. Regarding pull ups, is there an alternative when I feel like I cannot complete 4 sets of pullups after the first 2 workouts in Day 3?

M&S Team Badge
Posted on: Mon, 06/10/2019 - 10:07

Hi Ian,

I'd recommend eccentric only pull ups. Grab a bench, get in the top position and slowly lower yourself down for 3-5secs. This will help you build the strength to perform full range of motion pull ups in the future.

Rocco Miranda
Posted on: Mon, 05/27/2019 - 12:23

I see there's only 1 chest exercise for each of the upper body workouts - can I add a second exercise to supplement that group? I don't want to see my gains in that body part diminish as I usually do 2 chest exercises in my twice a week upper body workout.

M&S Team Badge
Posted on: Tue, 05/28/2019 - 14:38

Hi Rocco,

Sure, you can add an additional chest exercise.