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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedJun 28, 2024 12:22
- Last EditedOct 19, 2024 03:28
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 Crunch3 Sets
12-20 Reps
@9.5
3
Hanging Leg Raise3 Sets
10-20 Reps
@9
4
Hanging Toes To Bar3 Sets
AMRAP
@10
5
Side Crunch (Cable)3 Sets
15 Reps
@9
6
Plank1 Set
1-5 mins
@10
Day 2
1
Decline Sit Up (Weighted)3 Sets
10-20 Reps
@9
2
Cable Crunch3 Sets
12-20 Reps
3
Hanging Leg Raise3 Sets
AMRAP
4
Hanging Toes To Bar3 Sets
AMRAP
5
Side Crunch (Cable)3 Sets
15 Reps