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Abs

by Kurt Nichol

Program Description

Get ready to sculpt your core with this focused 4-week Abs program, designed for four days a week of intense bodyweight workouts. Each session combines classic exercises like Sit-Ups, Planks, and V-Ups, targeting your abs from every angle to build strength and definition. With a mix of reps and timed holds, you'll challenge your endurance and enhance your core stability. Commit to this program and watch your midsection transform!

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 16, 2026 02:44
  • Last Edited
    Feb 16, 2026 02:57
Muscle Engagement
Front
Back
MuscleSet
Abs
83.3%
Other
11.1%
Forearms
5.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
3
Side Plank
1
1
1
1.5 mins
1 mins
3 mins
-
-
-
4
Bear Crawl
1
1
1
3 mins
2 mins
1 mins
-
-
-
5
V-Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Russian Twist
1
1
1
40 reps
30 reps
20 reps
-
-
-
7
Lying Leg Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Hanging Leg Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
3
Side Plank
1
1
1
1.5 mins
1 mins
3 mins
-
-
-
4
Bear Crawl
1
1
1
3 mins
2 mins
1 mins
-
-
-
5
V-Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Russian Twist
1
1
1
40 reps
30 reps
20 reps
-
-
-
7
Lying Leg Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Hanging Leg Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
3
Side Plank
1
1
1
1.5 mins
1 mins
3 mins
-
-
-
4
Bear Crawl
1
1
1
3 mins
2 mins
1 mins
-
-
-
5
V-Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Russian Twist
1
1
1
40 reps
30 reps
20 reps
-
-
-
7
Lying Leg Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Hanging Leg Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
3
Side Plank
1
1
1
1.5 mins
1 mins
3 mins
-
-
-
4
Bear Crawl
1
1
1
3 mins
2 mins
1 mins
-
-
-
5
V-Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Russian Twist
1
1
1
40 reps
30 reps
20 reps
-
-
-
7
Lying Leg Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Hanging Leg Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
Week 1
1 / 4 Weeks
Day 1
1
Sit Up
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
-
-
-
2
Plank
1 Set
1 Set
1 Set
2 mins
1.5 mins
1 mins
-
-
-
3
Side Plank
1 Set
1 Set
1 Set
1.5 mins
1 mins
3 mins
-
-
-
4
Bear Crawl
1 Set
1 Set
1 Set
3 mins
2 mins
1 mins
-
-
-
5
V-Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
6
Russian Twist
1 Set
1 Set
1 Set
40 Reps
30 Reps
20 Reps
-
-
-
7
Lying Leg Raise
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
8
Hanging Leg Raise
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-