As pirates on the TV series Black Sails, actors Tom Hopper (above), Toby Stephens, and Luke Arnold have to look like men who spend all day heaving cannonballs, pulling sails, and climbing ropes. 

In other words, utterly shredded. 

Strength coach James White, the toughest trainer in South Africa, put them through a grueling boot camp to help them build brawn and cut fat—in just eight weeks. 

The excess of abs in the photo above tells you everything you need to know about the effectiveness of White’s program, which is detailed in the April issue of Men’s Health.

After all, TV pirates aren’t the only ones who need to look good with their shirts off. Click to find out what it takes to get into the best shape of your life.