V Shred's Six Pack Shred (Complete Review) - NOOB GAINS (2024)

The V Shred platform is one of the most polarizing in the industry.

Half of its reviews claim that Vince Sant’s programs led them to the best physiques of their lives.

The other half toss around the same few not-so-positive words: “scam,” “fraud,” and “ripoff.”

V Shred’s Six Pack Shred promises (literally, with a 100% guarantee) that you’ll end the program with a shredded core in just 12 weeks.

But with swirling doubts, we decided a complete V Shred Six-Pack Shred review was necessary. Let’s discuss whether this program is worth the $99 $47 $19.99 price tag!

About the Creator – Vince Sant

Vince Sant — which is shockingly not a fake name — is the face of V-Shred, which Sant claims is the “fastest-growing company” across the entire fitness industry. Debatable, but okay.

(He’s also the co-founder of the fitness supplement brand, SculptNation. Sant conveniently forgets to mention that in his programs, but it explains the non-stop ads for these supplements.)

The Ohio-born certified personal trainer has nearly 700,000 Instagram followers, while his V Shred platform has over 8.5 million Facebook likes.

But who is Vince Sant? (and what do most V Shred reviews say about him?)

If you ask Men’s Variety, he’s a Capricorn with hazel eyes and tattoos. Otherwise, all we know from his LinkedIn profile is that he claims to have transformed 900,000 lives in just three years.

What is V Shred’s Six Pack Shred?

Similar to V Shred’s 30 Day At-Home Move Program, Six-Pack Shred is a real hoot if your idea of a “fun” Friday night is watching hours of paid advertising with a tonic and gin in hand. (Constant, constant self-promoting ads.)

Sant describes this 12-week program as the “truth” behind a six-pack that 1) the fitness industry doesn’t want you to know and 2) normally requires a $500/hour trainer and sketchy PEDs.

Just like V Shred’s Ripped in 90 Days and Fat Loss Extreme for Him programs, the sales page is a giant novel full of stories and testimonials to get your credit card info.

However, if you can look past the 2,000-word essay explaining why you should buy this program and the “if you don’t buy it by tomorrow, the price will double” trope …

With the Six Pack Shred diet, core work, and HIIT cardio, you could end the program with:

• More “cut-up” and well-defined abs
• No more love handles
• A healthier core
• No more back pain (that seems like a biiiig promise to the 65 million Americans with recent back pain)
• A leaner, more aesthetic physique

Is this program really worth the original price of $99? Does Six-Pack Shred jam every long-kept industry secret to a six-pack behind a paywall? Hell, does it actually sculpt a chiseled core?

Learn more below!

Six Pack Shred Details & Features

The 3:26 Six-Pack Shred trailer reminds us that society as a whole would’ve been better off if we quietly left sleeveless hoodies in the 2010s. (Are you hot? Are you cold? Are you a tool?)

Vince Sant uses these three minutes to ramble about the program ahead. He explains that Six-Pack Shred is your complete guide to sculpting an absolutely ripped six-pack.

Through flexible dieting, carb cycling, and 2–3 weekly HIIT (high-intensity interval training) sessions, you can “melt” the layer of fat obscuring your abs.

Then — and only then — does this six-pack ab routine matter.

Now, let’s ignore the paragraph that says, “pick the arms workout below for instructions,” as if this isn’t a shoddy copy-paste job, and explore the finer details of this 12-week program.

Six Pack Shred Videos

The Six Pack Shred program features three videos — beginner, intermediate, and advanced — that gradually increase in intensity.

Sant recommends repeating the beginner regimen three times a week for four weeks before graduating to the intermediate program, and so on.

(Pro Tip: From the outset, it looks like you can’t fast forward, rewind, or pause the video, let alone see how long each lasts. But if you scroll down on the video, it’ll reveal those options.)

Beginner (14:11)

The video opens with a shirtless Sant describing level one, revealing the workout features supersets, optional 10–30 seconds of rest between sets, and about 8–12 reps.

While you might consider yourself an intermediate or expert, Sant recommends everyone start with the Beginner program. (He’s absolutely drenched in sweat by the end of the program.)

Vince Sant then explains how to perform each exercise as he performs them along with you:

• Superset 1: Ab Roll-Overs & Reverse Crunches (3 sets)
• Superset 2: Flutter Kicks & Russian Twists (3 sets)
• Three sets of 30-second planks

That’s it; for the next four weeks, you’ll repeat these same five exercises three times per week.

Intermediate (14:42)

Level 2 — the Intermediate version — ups the ante a little, adding a bit more variety into your weekly ab workouts. This slightly more intense core session resembles this:

• Superset 1: Incline Reverse Crunches & Swiss Ball Crunches (3 sets)
• Superset 2: Side Plank Crunches & Heel Touchers (3 sets)
• Three Sets of Body Saws

This workout will last you about just as long as the Beginner routine but will prove more difficult.

Advanced (16:47)

The Advanced Six-Pack Shred routine bumps up the weight and intensity in the name of progressive overload. For this workout, your training will look closer to this:

• Superset 1: Straight Arm Weighted Crunches & Weighted Incline Reverse Crunches (3 sets)
• Superset 2: Weighted Russian Twists & Spiderman Plank Crunches (3 sets)
• Three Sets of Ab Rollers

Sant goes from lightly sweaty to “did somebody oil him up between cuts?” in near-record time.

What Equipment Do You Need?

To follow all three levels of V Shred’s Six Pack Shred, you’ll need:

• An incline ab bench
• A Swiss ball
• Lightweight plates (for weighted Russian twists)
• Lightweight dumbbells (that you can grip between your feet)
• An ab roller

The Vinsanity 6 Pack Shred

The Vinsanity 6 Pack Shred is actually a 40-page PDF called the “Ultimate Diet Guide,” which just so happens to be sponsored by SculptNation, Vince Sant’s other fitness brand.

(The 20% off coupon code in the corner of literally every page is … tacky.)

Sant divides this guide into two sections:

Diet Guide

Like the Supplement Guide section, the Diet Guide section is a bit generic and only mentions the term “6-pack” a few times.

The guide starts off on an anti-fad-and-crash diet tirade, which prevents the yo-yo diet pit that 10% of men have fallen into at some point in their training.

Sant then delves into:

• Body types (or somatotypes), explaining that endomorphs, ectomorphs, and mesomorphs all have unique dietary and training needs. For example, a hard-gaining ectomorph might need a high-carb diet (50–60% of calories), while endomorphs typically require 4–7 weekly cardio sessions to avoid unintended weight gain.
• Macronutrients, including the difference between simple and complex carbs, the three types of fats, and the pros and cons of each macronutrient. Sant recommends whole, protein-rich foods over supplements (ironic, given the next section) and about 1g of protein per pound of bodyweight.
• Macro splits, including how the perfect split depends on your physique goals. For example, if your body fat is already low, a mass-gaining diet may mean getting 25–35% of your calories from protein, 15–25% from fat, and 40–60% from carbohydrates.
• Matching macros and calories to somatotype. The guide details that mesomorphs and endomorphs should eat 2,200 calories per day following a 55/20/15 ratio. (This doesn’t take into account your activity level, height, weight, or any other factors that may impact your body’s needs. Not to mention it doesn’t align with the Flexible Dieting approach Sant overviews in the Bonus Material section.)

This guide offers a decent noob-friendly explanation for the basics of nutrition. However, it really doesn’t match up with Six Pack Shred, and some of the advice is questionable.

Supplement Guide

The Supplement Guide is what happens when you co-own a fitness platform and a supplement company and want to profit on both at the same time.

From pages 23 and beyond, it offers a terribly generic look at his SculptNation supplements, none of which reference six-packs directly. The seemingly endless list includes:

• Fat burners
• Turmeric
• Neuroctane (brainpower)
• Pre-workout
• Post-workout
• Fat loss stack
• Muscle building stack
• Testosterone booster
• Growth hormone booster
• Protein
• BCAAs
• Creatine
• Greens

If you need 13 supplements to sculpt a six-pack, something is wrong, and that goal is not sustainable. Plus, even when you drop the stacks, these supplements could cost $200+/month.

But these four supplements are worth adding to your routine without breaking the bank:

• Creatine: It’s not a miracle fix to stubborn core muscles. But creatine supplementation can increase muscular strength by 8% compared to the placebo group. When the goal is progressive overload and adding resistance during weighted Russian twists and weighted incline reverse crunches, creatine can lead to a more defined six-pack.

• BCAAs: The jury (or scientists) are still out on this one. However, some research indicates that BCAA supplementation can reduce muscle soreness 48 and 72 hours post-exercise. With about 2–3 days between Six Pack Shred workouts, BCAAs may improve your recovery for enhanced performance during the next session.
• Protein: Protein is the most popular fitness supplement for a reason. If you struggle with a low appetite or train before class or work, a protein supplement with 20–40g per serving can help with muscle recovery post-workout.

• Pre-workout: Pre-workout is a combination of placebo, amino acids, and a significant amount of caffeine. The more energy and focus you have during your core workouts, the more complete reps you can crank out.

Shopping List

The included Shopping List is not as detailed as the V Shred Recipe Guide, but it will guide you toward healthier options on your next trip to the grocery store. Sant categorizes the Six-Pack Shred shopping list with the following strategy:

(Oddly enough, all of the ingredients listed have a checkbox next to them, even the ones described as “bad” options. It seems a bit silly to add “don’t buy” items to your shopping list!)

Cardio Training Guide

The Cardio Training Guide is a 25-pager explaining the HIIT portion of Six Pack Shred (which, while Sant claims are more important than core work, somewhat still takes the backburner.)

Sant splits this guide into two sections:

Training

(If you didn’t tune in to the program’s trailer, Sant recommends 2–3 HIIT sessions per week. Like the rest of the program materials, this guide is generic and unrelated to six-pack training.)

The guide begins by dispelling the spot reduction myth that plenty of people buy into. Unfortunately, no amount of crunches or planks will chisel away at the fat on your midsection.

But cardio — specifically HIIT — will, at least according to V Shred creator Vince Sant. He justifies his HIIT recommendations by explaining that:

• HIIT can double the results of steady-state cardio in just half the time.
• HIIT apparently burns fat for up to 24 hours post-exercise.
• HIIT burns these extra calories due to EPOC (excess post-exercise oxygen consumption) and its afterburn effect.
• HIIT thrives with 24–48 hours of rest in-between sessions.
• HIIT’s 2:1 work interval ensures the greatest results.

Of course, it’s not the only way to burn calories fast. However, research shows that HIIT can burn about 12.62 calories per minute, as compared to LISS cycling’s 9.23 calories.

He then reveals eight options for fitting HIIT into your routine, including on the treadmill, “anywhere,” and on the stair climber.

The finer details of your HIIT training will depend on your endurance level, though. For example, a beginner may do ten cycles of a 30/20 split, while an intermediate athlete may do 13.

Fitness Programs

Color us surprised; the Fitness Programs part is just a full section dedicated to advertising the other V Shred programs. (Right now, it’s looking like 80% of this program is irrelevant.)

Workout Tracker

The Workout Tracker is where you’ll strike an X through every set and superset you complete during the next 12 weeks of Six Pack Shred.

Sant also suggests repeating a level until you can perform it with little to no rest in between sets. If you’re aiming for progressive overload here, then this is exactly the right process.

Bonus Material

Vince Sant also includes three videos in his Bonus Material section. Warning: these next three sections are totally underwhelming.

At Home V-Cut Abs Workout (16:20)

The At Home V-Cut Abs Workout emphasizes that sharpened oblique V-cut that Sant insists is conventionally attractive. (Though, we’re not quite sure where this one fits into the schedule.)

This slightly longer yet somehow shorter routine emphasizes the lower abs and obliques:

• Superset 1: Spiderman Plank Crunches & Heel Touchers (3 sets)
• Superset 2: Side Plank Crunches & Seated Knee Tucks (3 sets)

Carb Cycling (10:10)

It’s not entirely clear why Sant uploaded this video in the first place, especially since the Flexible Dieting video (which we’ll discuss in the next section) and the diet guide don’t line up.

At its most basic, carb cycling is a weight loss strategy that alternates between high, moderate, and low carb days to speed up metabolism and encourage the body to burn fat for energy.

While standing in front of a whiteboard, Sant explains that carb cycling offers permanent fat loss results. He also divides the three “carb” days into three distinct categories:

1. High-carb (50–60% of your daily calories)
2. Moderate-carb (25–30% of your daily calories)
3. Low-carb (0.5g of carbs per pound of bodyweight)

On high carb days, you’ll eat less fat, and vice versa.

The concept of carb cycling is hotly debated in the fitness community. But most research suggests that carb cycling can help with weight loss when paired with a calorie deficit.

Whether it delivers the permanent fat loss Sant promises is still disputed.

Flexible Dieting (16:38)

The Flexible Dieting video takes “this could’ve been an email” to a brand new level. Sant spends nearly 17 minutes reading from the whiteboard explaining things like:

• If It Fits Your Macros (IIFYM) and how it’s — apparently — okay to eat candy bars and junk food, as long as it doesn’t exceed your macro goals
• The fact that flexible dieting allows you to keep your friends Jack, Jose, Gin, Morgan, and Tito close without making you a total buzzkill at social gatherings
• How to calculate your daily carbs, fats, and proteins (there’s a calculator for that)
• How to adjust your calories, depending on if you want to lose or gain weight
• Eating up to 1g of protein per pound of bodyweight being ideal, while 25% of your calories should come from fats while the rest go to carbs

It’s nice to see V Shred take a more scientific approach to nutrition. But Sant could’ve easily linked a TDEE and macro calculator instead of rambling on and on about these math formulas.

Exercise Videos

The Exercise Videos section includes 32 short videos featuring exercises like straight-arm crunches, Swiss ball jackknives, V-crunches, and rotating hip thrusts.

The Six Pack Shred trailer recommends switching these exercises into the routines to “confuse” your ab muscles. But it’s hard to see these linked videos as anything but random fluff.

The videos demonstrate — without speaking — 32 exercises. Yet, for the next 90 days, you’re stuck doing the same 15 core exercises repeatedly (19, if you count the V-cut workout).

(Really, you’re spending money for three workouts that last <15 minutes, some generic fitness and diet guides, and an assortment of core exercise clips that don’t even include form tips.)

6 Decent Benefits of V Shred’s Six Pack Shred

1. It might not sculpt the six-pack of your dreams. But Six-Pack Shred’s core workouts will build strength and mass in your core muscles, while the HIIT workouts will shred body fat that can add definition to your torso.
2. It gradually increases in intensity between the beginner, intermediate, and advanced levels. This approach aligns with the principle of progressive overload, allowing the core muscles to build foundational strength before advancing to more complex exercises.
3. The 32 included core exercises are great if you want to DIY your own core routine 12 weeks from now or when you finally realize you spent $19.99 on a not-so-great program.
4. Between all three levels of the routine, all you really need are an incline ab bench, a Swiss ball, lightweight plates, lightweight dumbbells, and an ab roller. The creatine, pre-workout, BCAAs, and protein powders can also aid on the nutritional end.
5. The Shopping List is a decent tool for newbies differentiating between what tastes good and what’s actually good for you. Rice isn’t just rice; this short-and-sweet guide doesn’t exactly explain why but recommends choosing brown over white.
6. While it’s put together quite poorly, the introduced exercises do target the different parts of the abs, not just the six-pack muscles. That includes the obliques (internal and external), transversus abdominis, and rectus abdominis.

8 Negatives of V Shred’s Six Pack Shred

1. The 2,000-word sales page for Six-Pack Shred brags about the ultra-low price. But that doesn’t stop the endless SculptNation and V Shred advertisem*nts hidden in every corner of the program.
2. The Flexible Dieting video, Carb Cycling video, and completely generic Ultimate Diet Guide contradict one another. Sant calls diet the most important factor in developing a six-pack, yet completely fumbles the diet section (also, the Shopping List is confusing).
3. The Workout Tracker doesn’t even include the 2–3 HIIT workouts Vince Sant insists will chisel away at the fatty layer on your core.
4. The HIIT guide, diet guide, shopping list, carb cycling video, and flexible dieting video don’t pair seamlessly with the Six Pack Shred program.
5. While $20 is “cheap” in the world of paid fitness programs, it’s not worth that (let alone Sant’s original price of $99). All it really includes is three 15-minute workouts featuring a combined 15 exercises; the rest is for you to figure out yourself.
6. If you believe that this is the routine Vince Sant used to sculpt his washboard abs, we have a bridge in Brooklyn we want to sell you (and if you buy it today, you can get it for the low, low price of $19.99!).
7. The only before-and-after pictures depicting Six-Pack Shred results are on the V Shred website, Instagram, or Facebook (or branded with the company logo). It’s difficult to tell whether that’s telling of the routine’s quality or V Shred’s privacy policy.
8. It’s hard to claim progressive overload when you’re maintaining the same rep ranges from a week to week. The only real progression is when you advance from beginner to intermediate or intermediate to advanced programs.

Wrapping Up This V Shred’s Six Pack Shred Review

There’s something to be said for reputations, and Six Pack Shred certainly lives up to V Shred’s (not in a good way, obviously).

Six Pack Shred does have a few highlights, such as the beginner-friendly diet guide, HIIT guide, exercise clips, and shopping list.

But beyond that, there’s little sense in spending even a dime on this program.

The dietary portion of the program is contradictory, most of the included resources are generic (having nothing to do with six-packs), and there’s no shot in hell Sant built his abs with this!

Rating: 4/10