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Ab workout

by Mohammed D.
165 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. You wouldn't cut to see your biceps and abs are a muscle group too, obviously you store more fat in the stomach but when some people cyt their abs are flat and dont pop like they would like. This workout will help build your abs like bricks. 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
    Jun 21, 2025 02:56

Summary

Transform your core with this intense 12-week Ab Workout program designed for serious lifters. Committing just two days a week, you'll tackle a variety of exercises, including Weighted Decline Sit-Ups, Cable Crunches, and Hanging Leg Raises, all aimed at sculpting and strengthening your abs. Each session is crafted to push your limits with high-intensity reps and AMRAP challenges, ensuring you build both endurance and definition. Get ready to engage your core like never before and achieve the results you’ve been striving for!
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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
-