Although it’s still chilly outside for some of you guys, it’s not to early to start thinking about bathing suit season. If you’ve been hitting the bottle and the Doritos bag too much over the winter, you may be looking a little more like a beach ball than a bronzed beach god. You need to shed the insulation around your midsection and bulk up your upper body if you want to shape your body into tapered look.

That perfect V-shaped torso with broad shoulders and a tapered waist is attainable with a little hard work. This 6 week plan will tone and tighten your midsection while adding mass to your shoulders. Our plan includes high intensity cardio sessions designed to burn fat around your midsection, combined with upper body strength and core work.

Remember, abs are made in the kitchen too. To get the maximum benefit from this plan, we suggest laying off the booze, processed carbs, dairy, and grains for the duration of the plan. Stock up on lean proteins like eggs, beans, chicken, fish, and occasionally red meat. Pile your plate high with fresh fruits, vegetables, nuts, and seeds. Get enough sleep and downtime for your body to maximize muscle growth.

6 Week V-Shaped Torso Plan

Week 1

Day 1:  3 sets of dumbbell bicep curls, 50 burpees, 3 sets lat pulldowns, 3 sets chin ups, 3 sets t-bar rows

Day 2:  30 min run at a medium pace

Day 3: 20 minute run at a fast pace, 3 sets bicycle kicks, 3 sets lower ab leg raises, 3 sets cross body chops with a medicine ball, 3 sets pushups

Day 4 Rest

Day 5:  3 sets dumbbell lateral shoulder raises, 3 sets dumbbell front shoulder raises, 3 sets dumbbell row pushups, 3 sets back extensions

Day 6: 3 sets cable tricep pushdowns, 3 sets bench press, 3 sets dips, 3 sets cable chest fly, 30 burpees

Day 7 Rest

Week 2

Day 1: 30 min run at a medium pace

Day 2: 3 sets of dumbbell bicep curls, 30 burpees, 3 sets lat pulldowns, 3 sets chin ups, 3 sets t-bar rows

Day 3: 10 minute run at a fast pace, 3 sets bicycle kicks, 3 sets lower ab leg raises, 3 sets cross body chops with a medicine ball, 3 sets dumbbell pushups

Day 4 Rest

Day 5: 3 sets cable tricep pushdowns, 3 sets bench press, 3 sets cable chest fly, 20 burpees, jumprope

Day 6: 4 sets dumbbell lateral shoulder raises, 4 sets dumbbell front shoulder raises, 4 sets dumbbell row pushups, 4 sets back extensions

Day 7: Rest

Week 3

Day 1: 2 min jog warmup, sprint 2 minutes, walk 2 minutes. Repeat sprint/walk intervals for 30 minutes

Day 2: 3 sets dumbbell hammer curls, 3 sets t bar rows, 3 sets chin ups, 3 sets lat pulldowns.

Day 3: 2 sets wide grip pull-ups, 3 sets back extensions, 3 sets diamond pushups, 3 sets cable chest fly, 30 burpees

Day 4: Rest

Day 5: 10 minute run at a fast pace, 3 sets bicycle kicks, 3 sets lower ab leg raises, 3 sets cross body chops with a medicine ball, 3 sets dumbbell pushups

Day 6: 3 sets seated dumbbell shoulder presses, 3 sets cable lateral shoulder raises, 3 sets iron crosses, 20 burpees, 30 dumbbell pushups

Day 7: Rest

Week 4

Day 1: 3 sets cable bicep curls, 3 sets cable rear delt raises, 3 sets wide grip pull-ups, 3 sets medicine ball cross body chops, 3 sets dumbbell rows

Day 2: 3 sets cable tricep pushdowns, 3 sets cable chest flyes, 3 sets underhand pulldown, 3 sets dips, 3 sets dumbbell pushups

Day 3: 45 minute medium pace run.

Day 4: Rest

Day 5: 30 burpees, 3 sets wide grip pull-ups, 3 sets bicycle kicks, 3 sets toe touches, 3 ab pendulums, 3 sets dumbbell shrugs

Day 6: Jumprope, 3 sets t bar rows, 3 sets cable lateral shoulder raises, 3 sets cable front shoulder raises, 3 sets mountain climbers

Day 7: Rest

Week 5

Day 1: 3 sets dumbbell bicep curls, 3 sets wide grip lat pulldowns, 3 sets chin ups, 30 burpees, 3 sets mountain climbers

Day 2: 3 sets hanging leg raises, 3 sets dips, 3 sets bench presses, 3 sets medicine ball cross body chops, 3 sets spidermans

Day 3: 45 minute run at a medium pace

Day 4: Rest

Day 5: 3 sets dumbbell shrugs, 3 sets seated shoulder presses, 3 sets hammer curls, 3 sets dumbell rear delt raises

Day 6: Jumprope, 3 sets t bar rows, 3 sets pushups, 40 burpees

Day 7: Rest

Week 6

Day 1: 2 min jog warmup, sprint 2 minutes, walk 2 minutes. Repeat sprint/walk intervals for 30 minutes

Day 2: 3 sets hanging leg raises, 3 sets dips, 3 sets bench presses, 3 sets medicine ball cross body chops, 3 sets spidermans

Day 3: 2 sets wide grip pull-ups, 3 sets back extensions, 3 sets diamond pushups, 3 sets cable chest fly, 30 burpees

Day 4: Rest

Day 5: 3 sets dumbbell shrugs, 3 sets seated shoulder presses, 3 sets hammer curls, 3 sets dumbell rear delt raises

Day 6: 3 sets bench presses, 3 sets cable tricep pushdowns, 3 sets mountain climbers

Day 7: Rest

Keep track of your waist, chest, bicep, and shoulder measurements from week to week to track your progress.