So you want a V cut? Get in line. Most of us do. But, not many know how to get it. That’s where we come in with all the details you need to craft a V cut workout.

Out of all the different workouts, you can perform for your abs, the v cut workout has to be one of the best ones if you seek definition. But, the workout is only half the battle. You have to have a well-established nutrition program that is focused on fat loss with lean muscle retention. This isn’t the easiest or a simple diet plan to follow, but we’ll get into more of those details later. First, let’s take a look at what you need to get the v cut look and how to build abs.

What Is The V Cut?

When someone talks about the V cut they are referring to the area that runs down your abs, obliques, and groin area. The appearance takes the shape of a V because of the two lines that run down. This is easily seen when your shirt is off and is the look that many men and women want for the summertime when clothes are a bit scarce. The only way you can achieve this is through lean muscle definition and a low body fat percentage.

It will also help if you research how to lose inner thigh fat.

You can’t just target one area to lose fat. When you seek low body fat that means your entire body needs to drop fat in order for all areas to appear well defined. But, you can target specific areas to increase the intensity. This allows better results in the region you wish to have them.

V Cut Abs Workout Nutrient Info

Around 90% of the results from any type of training are because of proper dieting. Make no mistake: Only proper dieting allows it to be possible. You only train four to six days a week for a max of two hours. Most average people do not go beyond this training time. So the rest of your day is filled with nutrient consumption. The military even has a saying that eating is continuous in the field. The point is that nutritious nutrients must be continually eaten throughout the day to maintain energy production and muscle retention.

Chances are you likely already know that the three primary nutrients for our bodies. If not, we’ll tell you. They are protein, carbohydrates, and dietary fats. These are called macronutrients because they are the largest nutrients that we consume.

But what do they mean for you in terms of the v cut workout?

Protein is essential for life and is the main nutrient that repairs damaged cells and allows them to recover properly into stronger and denser proteins. This is basically how your muscles get larger over time. Protein is also vital for your workout because it helps keep your body content after consumption.

Why?

Simple, the reason is because it takes your body longer to digest proteins. Another fact people do not seem to know is that protein keeps your bones healthy – not just calcium.

Carbs are not essential for life, but removing them from your diet simply for fat loss is going to be very hard. It usually ends with you going back to eating even more sugary snacks. Studies show that most of the people who follow the no carb or very low carb diet go right back to eating more carbs after six months. They state you should only do this for brief timeframes.

Carbs are our primary source for energy and dietary fats become the secondary choice of energy after carb storages known as glycogen have been depleted. This is how your body keeps going even after all the energy from foods that you consumed are gone. Your metabolism essentially figures out there are no more carb storages and resorts to breaking fat down into ketones to use them for energy.

A lot of fats are actually good for your body when consumed in the proper amounts. They not only protect your inner organs, but they are used as a secondary energy source. You want them to be used next because the third energy source that can be used if you’re not careful is protein, which means the proteins in your muscles begin to be used. This is not a good situation because at that point the lean muscle gains are danger of being destroyed from within.

When it comes to fats there are actually ones that are essential for life.

Omega-3 fatty acids are the main ones to consume because they can help keep your heart healthy, blood pressure low, joints lubricated and may even help your metabolism burn fat. When we say essential it means that particular nutrient isn’t capable of being produced by your body, so you must consume foods or the best supplements for muscle gain to receive the needed daily amounts.

V Line Abs Workout Nutrient Intake

The three macronutrients we’ve discussed make up your diet program. Consuming enough micronutrients, such as vitamins and minerals, shouldn’t be much of a concern if you’re eating fruits and veggies. You should also consume foods that have calcium. The only issue you may face is iron deficiency if you’re on a vegetarian or vegan diet. Aside from these situations the following info applies to most people training for the V cut look.

There is no way to give you accurate calorie intake since we have no clue how much you weigh, your overall body fat percentage or height. But you can go off of a simple concept used for gaining muscle while burning fat. There are two different scenarios that you could be in. The first is being a little overweight, and the other is being underweight or just someone with an average build.

When you are a bit overweight you will be trying to convert what body fat you have into lean muscle. In that case, it is vital that you diet properly for fat loss by eating a lesser amount of calories than you require daily.

Start by reducing your intake by up to 300 calories per day. You could cut an even greater amount of calories if you notice that you are still not losing much weight.

Underweight and average builds share similar goals since they do not need to lessen the calories being consumed, but instead increase their intake by 200 calories. Start at this point and see if you are gaining slight muscle mass after a few months. The extra calories are to support muscles since they require them for maintenance, recovery, and growth. You could also simply consume 15 to 17 calories per pound of body weight. So a 150-pound man would consume around 2,400 calories daily for lean muscle growth.

Those who are obese or pre-obese should seek medical counseling or the help of a dietitian. This is actually a condition that is recognized as a medical disease and health risks are very high. This program is only designed for those who are physically capable of dieting and training without medical conditions.

The Exercises Involved In The V Cut Workout 

A V cut workout does focus a lot on your obliques and abs muscles, but crunches and sit-ups are not going to be the only way to reach this goal. Sure they do make up a big portion of the training program, but there are other exercises that focus on your core strength as a whole. Compound movements and core-focused exercises incorporate the abs and oblique regions greatly.

In fact, these two muscle regions have a very big role in activating different portions of exercises. Think about when you first started bench pressing properly. Your legs and abs probably felt sore for a few days because they are used during the exercise as well, even though everyone knows they target chest muscles.

Your body as a whole will receive training for the program, but of course, your obliques and abs get more attention.

Another way you will get a perfect weekly workout in is with the use of isometric exercises. You may not be too familiar with these exercises since they do not actually involve joint movements. Instead, you get into a specific stance or position and hold it for a precise timeframe. This pause allows you to contract the muscles without having to actually move and is highly effective at lean muscle growth.

Think about flexing your biceps. When you hold the flexing position you are causing contractions in this area. This is actually a form of resistance. This would be one of the few exercises that do not involve resistance since you need moderate to heavy loads for your muscles to grow more effectively. Yes, your abs will need weighted resistance to create the V cut look.

The V Line Workout Program

In this program, you will take three-minute rests between sets. This allows your body to prime up for each new set. As well, studies show that longer rest periods can actually lead to better growth potential compared to short rest periods. All compound movements with repetition sets of x5 will be performed with heavy loads. Resistance sets with eight reps will be moderate loads. Abs based exercises are with moderate loads as well when using resistance.

You will train for a total of four days a week to allow proper rest for your muscles. It is often said that abs do not need any rest. But, they are muscles just like your biceps. They are going to need proper time for protein synthesis to complete. Think of it as your abs growing while you rest, which is actually what they will be doing.

Make sure you drink plenty of water. You should also stretch for five minutes before and after each workout to keep your muscles from being tense and injury prone.

 

This Is Day 1

Exercise Sets Reps

Barbell Back Squat x5 x5

Barbell Flat Bench Press x5 x5

Dumbbell Pullover x4 x8

Decline Sit-Up w/ weight plate x4 x15

Superset (perform next exercise set right after first set)

Standing Oblique Crunch w/ weight x4 x15

V Crunch Hold x4 Hold for 30 seconds

Hanging Leg Raise x1 Burnout (as many as you can)

 

This Is Day 2

You should rest. No training at all!

 

This Is Day 3

Exercise Sets Reps

Barbell Conventional Deadlift x5 x5

Standing Dumbbell Overhead Press x5 x5

Standing Dumbbell Overhead Extension x4 x8

Flutter Kick x4 x20

Superset

Russian Twist w/ weight x4 x15

Plank x4 Hold for 30 seconds

Lying Oblique Crunch x1 Burnout

 

This Is Day 4

Get rest. Do not do any training.

 

This Is Day 5

Exercise Sets Reps

Dumbbell Bulgarian Split-Squat x5 x5 (alternate sides)

Parallel Dip w/ weight x5 x5

Seated Incline Dumbbell Curl x4 x8

Elbow to Knee Crunch x4 x20

Superset

Single Arm Dumbbell Chest Press x4 x8 (alternate sides)

Paused Lying Leg Raise x4 Hold for 30 seconds

Bicycle Kick x1 Burnout

 

This Is Day 6

Do not train. Get your rest.

 

This Is Day 7

Exercise Sets Reps

Barbell Back Squat x5 x5

Dumbbell Alternating Lunge x5 x5 (alternate sides)

Standing Single Arm Overhead Press x4 x8 (alternate sides)

Russian Twist x4 x20

Superset

Standing Oblique Crunch w/ weight x4 x15

Decline Sit-Up w/ weight x4 x15

Elliptical or Treadmill Run x1 10 to 15 minutes

Conclusion

This V cut workout is definitely going to make your muscles burn and may even seem a bit hard. Don’t worry. That is normal. The whole point is to get your muscles growing. Consider performing the heavy sets with moderate resistance until you feel capable of completing the exact workout. You will notice supersets and burnout have been given for each training day to encourage the highest intensity possible for your body. You have all the info you need to build the V cut you want. Now all you need to do is to put in the work.

By Brian Pankau, CPT