Ryan Terry, a three-time Olympia Men’s Physique Champion, is known for his consistent training and impressive physique. With the 2026 final in Las Vegas approaching, Terry has shared his ab workout routine to help create a championship 6-pack.
Terry introduced his AM abs workouts, which he believes takes his training to the next level. He explained that this is the point where he knows things are getting serious as he works towards a fourth consecutive championship.
Ryan Terry’s Ab Workout Routine
Terry’s workout consists of five moves: GHD Reverse Leg Crunches, Side Oblique Crunches, Incline Situps, Jack Knives, and Weighed Cable Crunches. The routine includes 5 sets of 10 to 12 reps of GHD Reverse Leg Crunches, 4 sets of 10 to 12 reps of Side Oblique Crunches on each side, and 4 sets of 15 to 20 reps of Incline Situps and Jack Knives.
For Weighed Cable Crunches, Terry does 4 sets of 15 reps. Throughout the workout, he focuses on slow and controlled reps with a decent weight to target hypertrophy. The use of a GHD machine for reverse crunches allows Terry to stretch his legs behind his body, resulting in a deep stretch in the negative and a more intense contraction as he crunches.
Building a Stage-Ready Midsection
Terry utilizes the GHD machine for reverse crunches, which allows him to stretch his legs behind his body and force a deep stretch in the negative. This exercise works the rectus abdominis, helping to build a six-pack appearance and core strength. The rectus abdominis is a key muscle group for achieving a defined midsection, and Terry’s use of the GHD machine enables him to effectively target this area.
Side Oblique Crunches are used to promote a defined appearance above the hip, while Incline Situps sculpt the six-pack. Jack Knives, also known as V-Situps, work the hip flexors and build a balanced midsection. Terry demonstrates a variation of this move using a bench, which requires more stability and core strength. This variation is particularly effective for individuals who have mastered the basic Jack Knife exercise and are looking to increase the intensity of their workout.
The use of a bench for Jack Knives also helps to engage the core muscles, including the transverse abdominis, which is essential for maintaining good posture and stability. By incorporating this exercise into his routine, Terry is able to strengthen his core and improve his overall athletic performance. They can be adapted for beginners by reducing the number of sets. However, the principle of exhausting the core remains the same.
Terry emphasizes that reducing overall body fat is key to revealing defined abs, which requires eating slightly less than you burn and being patient. A sustainable approach to nutrition is essential for achieving this goal, as it allows the body to gradually adapt to the new diet and exercise routine. Crash dieting, on the other hand, can lead to a loss of muscle mass and a decrease in metabolism, making it more difficult to achieve a lean and defined physique.
Their sustainable approach to nutrition and workouts has brought them tremendous success. Terry advises against crash dieting, which can lead to losing muscle and ending up back where you started. Instead, he recommends a slow and steady approach to achieving your goals, such as focusing on muscle growth and arm size. By making gradual changes to your diet and exercise routine, you can achieve a lean and defined physique without sacrificing your overall health and well-being.
By following Terry’s workout routine and nutrition advice, you can work towards creating a championship 6-pack. Terry’s approach has been successful for him, and it could be for you as well. The key is to be consistent and patient, and to make adjustments to your routine as needed. With dedication and hard work, you can achieve a strong and defined core, and improve your overall athletic performance.
It works.
The importance of patience and consistency cannot be overstated when it comes to achieving a championship physique. Terry’s approach to training and nutrition is a sign to the effectiveness of a slow and steady approach, and his results speak for themselves. By incorporating his workout routine and nutrition advice into your own regimen, you can work towards achieving your fitness goals and creating a strong and defined physique.
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