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Strong and Visible Abs

by Matt P.
100 athletes joined

Program Description

Target the development of muscle strength and size for upper, mid, and lower core muscles. Any muscles connected to your hips are considered core. The development in strength and size of these muscles can greatly improve form, stability, and posture during compound lifts.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 26, 2024 03:26
  • Last Edited
    Sep 17, 2025 04:27

Summary

Transform your core in just 4 weeks with the Strong and Visible Abs program! Designed for four days a week, this bodyweight-focused routine targets your abs with high-intensity exercises like Flutter Kicks, V-Ups, and Planks, ensuring you build strength and definition. Each session combines effective movements to sculpt your midsection while fitting seamlessly into your garage gym setup. Get ready to reveal your hard work and achieve the abs you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Abs
98%
Forearms
2%
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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
Cable Crunch
4
15-20 reps
RPE 8.5
2
Side Crunch (Cable)
4
15 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 7
4
Russian Twist (Dumbbell)
4
20 reps
RPE 8
5
Side Bend (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15-20 reps
RPE 8.5
2
Side Crunch (Cable)
4
15 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 7
4
Russian Twist (Dumbbell)
4
20 reps
RPE 8
5
Side Bend (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15-20 reps
RPE 8.5
2
Side Crunch (Cable)
4
15 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 7
4
Russian Twist (Dumbbell)
4
20 reps
RPE 8
5
Side Bend (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15-20 reps
RPE 8.5
2
Side Crunch (Cable)
4
15 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 7
4
Russian Twist (Dumbbell)
4
20 reps
RPE 8
5
Side Bend (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
50 reps
RPE 9
2
Lying Leg Raise
4
25 reps
RPE 9
3
V-Up
4
25 reps
RPE 9
4
Hanging Oblique Knee Raise
4
25 reps
RPE 9
5
Plank
2
2
1 mins
2 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
50 reps
RPE 9
2
Lying Leg Raise
4
25 reps
RPE 9
3
V-Up
4
25 reps
RPE 9
4
Hanging Oblique Knee Raise
4
25 reps
RPE 9
5
Plank
2
2
1 mins
2 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
50 reps
RPE 9
2
Lying Leg Raise
4
25 reps
RPE 9
3
V-Up
4
25 reps
RPE 9
4
Hanging Oblique Knee Raise
4
25 reps
RPE 9
5
Plank
2
2
1 mins
2 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
50 reps
RPE 9
2
Lying Leg Raise
4
25 reps
RPE 9
3
V-Up
4
25 reps
RPE 9
4
Hanging Oblique Knee Raise
4
25 reps
RPE 9
5
Plank
2
2
1 mins
2 mins
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15-20 reps
RPE 8.5
2
Side Crunch (Cable)
4
15 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 7
4
Russian Twist (Dumbbell)
4
20 reps
RPE 8
5
Side Bend (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15-20 reps
RPE 8.5
2
Side Crunch (Cable)
4
15 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 7
4
Russian Twist (Dumbbell)
4
20 reps
RPE 8
5
Side Bend (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15-20 reps
RPE 8.5
2
Side Crunch (Cable)
4
15 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 7
4
Russian Twist (Dumbbell)
4
20 reps
RPE 8
5
Side Bend (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15-20 reps
RPE 8.5
2
Side Crunch (Cable)
4
15 reps
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 7
4
Russian Twist (Dumbbell)
4
20 reps
RPE 8
5
Side Bend (Dumbbell)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
50 reps
RPE 9
2
Lying Leg Raise
4
25 reps
RPE 9
3
V-Up
4
25 reps
RPE 9
4
Hanging Oblique Knee Raise
4
25 reps
RPE 9
5
Plank
2
2
1 mins
2 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
50 reps
RPE 9
2
Lying Leg Raise
4
25 reps
RPE 9
3
V-Up
4
25 reps
RPE 9
4
Hanging Oblique Knee Raise
4
25 reps
RPE 9
5
Plank
2
2
1 mins
2 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
50 reps
RPE 9
2
Lying Leg Raise
4
25 reps
RPE 9
3
V-Up
4
25 reps
RPE 9
4
Hanging Oblique Knee Raise
4
25 reps
RPE 9
5
Plank
2
2
1 mins
2 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
50 reps
RPE 9
2
Lying Leg Raise
4
25 reps
RPE 9
3
V-Up
4
25 reps
RPE 9
4
Hanging Oblique Knee Raise
4
25 reps
RPE 9
5
Plank
2
2
1 mins
2 mins
RPE 7
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Flutter Kicks
4 Sets
50 Reps
@9
2
Lying Leg Raise
4 Sets
25 Reps
@9
3
V-Up
4 Sets
25 Reps
@9
4
Hanging Oblique Knee Raise
4 Sets
25 Reps
@9
5
Plank
2 Sets
2 Sets
1 mins
2 mins
@7
@8
Day 4
1
Flutter Kicks
4 Sets
50 Reps
@9
2
Lying Leg Raise
4 Sets
25 Reps
@9
3
V-Up
4 Sets
25 Reps
@9
4
Hanging Oblique Knee Raise
4 Sets
25 Reps
@9
5
Plank
2 Sets
2 Sets
1 mins
2 mins
@7
@8
Day 1
1
Cable Crunch
4 Sets
15-20 Reps
@8.5
2
Side Crunch (Cable)
4 Sets
15 Reps
@8
3
Hanging Leg Raise
4 Sets
15 Reps
@7
4
Russian Twist (Dumbbell)
4 Sets
20 Reps
@8
5
Side Bend (Dumbbell)
4 Sets
15 Reps
@9
Day 3
1
Cable Crunch
4 Sets
15-20 Reps
@8.5
2
Side Crunch (Cable)
4 Sets
15 Reps
@8
3
Hanging Leg Raise
4 Sets
15 Reps
@7
4
Russian Twist (Dumbbell)
4 Sets
20 Reps
@8
5
Side Bend (Dumbbell)
4 Sets
15 Reps
@9