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ABS

by Umesh S.
46 athletes joined

Program Description

This is designed to build your ABS.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 21, 2025 04:32
  • Last Edited
    Jul 12, 2025 05:22

Summary

Transform your core with the ABS program, a dedicated 12-week journey designed to sculpt and strengthen your abdominal muscles. Comprising four sessions each week, you'll engage in a variety of bodyweight and dumbbell exercises like Lying Leg Raises, Knee Raises, and Russian Twists, all aimed at maximizing your core stability and definition. Ideal for those with a garage gym setup, this program will challenge your limits and help you achieve that coveted six-pack. Get ready to embrace the burn and see real results!
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4.8 Stars with 10, 000+ Ratings
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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
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
RPE 7.5
2
Knee Raise (Captain's Chair)
4
15 reps
RPE 7.5
3
Dead Bug
4
15 reps
RPE 7.5
4
Russian Twist (Dumbbell)
4
50 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
4
8 reps
RPE 7.5
2
Wood Chop
4
10 reps
RPE 7.5
3
Hanging Leg Raise
4
8 reps
RPE 7.5
4
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Raise
4 Sets
20 Reps
@7.5
2
Knee Raise (Captain's Chair)
4 Sets
15 Reps
@7.5
3
Dead Bug
4 Sets
15 Reps
@7.5
4
Russian Twist (Dumbbell)
4 Sets
50 Reps
@7.5
Day 2
1
Dragon Flag
4 Sets
8 Reps
@7.5
2
Wood Chop
4 Sets
10 Reps
@7.5
3
Hanging Leg Raise
4 Sets
8 Reps
@7.5
4
Abs Crunch (Weighted)
4 Sets
10 Reps
@7.5
Day 3
1
Lying Leg Raise
4 Sets
20 Reps
@7.5
2
Knee Raise (Captain's Chair)
4 Sets
15 Reps
@7.5
3
Dead Bug
4 Sets
15 Reps
@7.5
4
Russian Twist (Dumbbell)
4 Sets
50 Reps
@7.5
Day 4
1
Dragon Flag
4 Sets
8 Reps
@7.5
2
Wood Chop
4 Sets
10 Reps
@7.5
3
Hanging Leg Raise
4 Sets
8 Reps
@7.5
4
Abs Crunch (Weighted)
4 Sets
10 Reps
@7.5