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Ab workout to have strong and visible abs

by Mohammed D.
62 athletes joined

Program Description

This program is to build the abdominal muscles because everyone always says you have to be very lean to see abs. But I have seen awesome results from this training and at around 18-22% body fat. You wouldn't cut to see your biceps and abs are a muscle group too, obviously you store more fat in the stomach but you get the jiff. Enjoy your abs!!!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 28, 2024 12:22
  • Last Edited
    Oct 19, 2024 03:28
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
RPE 9.5
3
Hanging Leg Raise
3
10-20 reps
RPE 9
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Side Crunch (Cable)
3
15 reps
RPE 9
6
Plank
1
1-5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
2
Cable Crunch
3
12-20 reps
3
Hanging Leg Raise
3
AMRAP
4
Hanging Toes To Bar
3
AMRAP
5
Side Crunch (Cable)
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@9
2
Cable Crunch
3 Sets
12-20 Reps
@9.5
3
Hanging Leg Raise
3 Sets
10-20 Reps
@9
4
Hanging Toes To Bar
3 Sets
AMRAP
@10
5
Side Crunch (Cable)
3 Sets
15 Reps
@9
6
Plank
1 Set
1-5 mins
@10
Day 2
1
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@9
2
Cable Crunch
3 Sets
12-20 Reps
3
Hanging Leg Raise
3 Sets
AMRAP
4
Hanging Toes To Bar
3 Sets
AMRAP
5
Side Crunch (Cable)
3 Sets
15 Reps