INPUT: [GOAL]: Male, 25, intermediate gym goer, wants visible 6-pack, currently has belly fat to lose OUTPUT: Bodyweight Abs Plan: Week 1: 3 sessions, 15 minutes. Crunches, leg raises, plank 30 seconds. Week 2: 3 sessions, 20 minutes. Bicycle crunches, hanging knee raise, plank 45 seconds. Week 3: 4 sessions, 20 minutes. V-ups, reverse crunches, side plank 30 seconds each side. Week 4: 4 sessions, 25 minutes. Tuck jumps, dragon flags attempt, hollow body hold. Week 5: 5 sessions, 25 minutes. Full circuit all movements with 15-second rest only. Week 6: 5 sessions, 30 minutes. Max reps circuit with 10-second rest throughout. Rest Day: Wednesday and Sunday. Weighted Core Plan: Week 1: 3 sessions, 20 minutes. Cable crunch, dumbbell side bend, weighted plank with plate. Week 2: 3 sessions, 25 minutes. Cable woodchop, weighted sit-up, ab rollout beginner. Week 3: 4 sessions, 25 minutes. Decline weighted crunch, cable rotation, pallof press. Week 4: 4 sessions, 30 minutes. Barbell rollout, weighted leg raise, cable side crunch. Week 5: 4 sessions, 30 minutes. Increase all weights by 10 percent, 4 sets each. Week 6: 5 sessions, 35 minutes. Superset all weighted exercises with 20-second rest only. Rest Day: Tuesday and Saturday. HIIT Core Plan: Week 1: 3 sessions, 15 minutes. Mountain climbers 30 seconds, high knees 30 seconds, rest 30 seconds. 3 rounds. Week 2: 3 sessions, 20 minutes. Burpee to crunch, plank to push-up, rest 20 seconds. 4 rounds. Week 3: 4 sessions, 20 minutes. Tuck jumps, cross-body mountain climbers, rest 15 seconds. 4 rounds. Week 4: 4 sessions, 25 minutes. Full HIIT ab circuit all movements, rest 10 seconds. 5 rounds. Week 5: 5 sessions, 25 minutes. Max intensity circuit with 8-second rest only. Week 6: 5 sessions, 30 minutes. Two back-to-back circuits with 60-second rest between. Rest Day: Wednesday and Sunday. Yoga Core Plan: Week 1: 3 sessions, 20 minutes. Boat pose 30 seconds, plank hold 45 seconds, superman hold 20 seconds. Week 2: 3 sessions, 20 minutes. Extended boat pose, side plank with rotation, bird dog. Week 3: 4 sessions, 25 minutes. Full boat pose, forearm plank with leg lift, crow pose attempt. Week 4: 4 sessions, 25 minutes. L-sit on blocks, plank shoulder tap, reverse plank hold. Week 5: 4 sessions, 30 minutes. Full yoga core flow combining all holds progressively. Week 6: 5 sessions, 30 minutes. Complete morning yoga core routine increasing hold times by 50 percent. Rest Day: Wednesday and Sunday. Beginner Abs Plan: Week 1: 2 sessions, 10 minutes. Dead bug, seated knee tuck, plank hold 15 seconds. Week 2: 3 sessions, 12 minutes. Dead bug, lying leg raise, plank 20 seconds. Week 3: 3 sessions, 15 minutes. Modified crunch, flutter kicks, side plank 15 seconds. Week 4: 3 sessions, 15 minutes. Full crunch, reverse crunch, plank 30 seconds. Week 5: 4 sessions, 18 minutes. Bicycle crunch, leg raise, plank 40 seconds. Week 6: 4 sessions, 20 minutes. Full beginner circuit all movements with 20-second rest. Rest Day: Every other day.