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HYPERTROPHY AB DESTROYER

by Arthur M.

Program Description

This Hypertrophy program was made to target every single ab muscle specifically, tear it down through exertion, and build it back stronger. I will be coupling this workout with a workout Hypertrophy Cut Program. Supplement these workouts with a clean diet and strict meals to truly see your potential for change.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Dec 28, 2025 05:16
  • Last Edited
    Dec 28, 2025 05:35
Muscle Engagement
Front
Back
MuscleSet
Abs
83.8%
Other
10.3%
Forearms
5.9%
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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
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicycle Crunch
4
10 reps
-
1B
Side Bend (Dumbbell)
4
10 reps
-
1C
Oblique Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
-
1B
Plank
3
1 mins
-
1C
Sit Up
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Bear Crawl
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Bicycle Crunch
4 Sets
10 Reps
-
1B
Side Bend (Dumbbell)
4 Sets
10 Reps
-
1C
Oblique Crunch
4 Sets
10 Reps
-
Day 2
1A
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
1B
Plank
3 Sets
1 mins
-
1C
Sit Up
3 Sets
10 Reps
-
Day 4
1
V-Up
3 Sets
10 Reps
-
2
Lying Leg Raise
3 Sets
10 Reps
-
3
Bear Crawl
3 Sets
1 mins
-
Day 3
1
Walk
1 Set
30 mins
-
Day 5
1A
Bicycle Crunch
4 Sets
10 Reps
-
1B
Side Bend (Dumbbell)
4 Sets
10 Reps
-
1C
Oblique Crunch
4 Sets
10 Reps
-
Day 6
1A
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
1B
Plank
3 Sets
1 mins
-
1C
Sit Up
3 Sets
10 Reps
-
Day 7
1
V-Up
3 Sets
10 Reps
-
2
Lying Leg Raise
3 Sets
10 Reps
-
3
Bear Crawl
3 Sets
1 mins
-