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Lvl.1 abs

by Kevin B.
28 athletes joined

Program Description

Quick abs

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 08, 2024 01:38
  • Last Edited
    Nov 01, 2025 03:44

Summary

Transform your core with the Lvl.1 Abs program, an 8-week journey designed to sculpt and strengthen your abdominal muscles. Committing just two days a week, you'll engage in a variety of targeted exercises like Cable Crunches, Planks, and Hanging Leg Raises, all designed to challenge your core stability and endurance. With a focus on progressive intensity, this program is perfect for lifters at any level looking to build a solid foundation. Get ready to embrace the burn and reveal your hard-earned abs!
Muscle Engagement
Front
Back
MuscleSet
Abs
97.7%
Forearms
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15-25 reps
RPE 7
2
Plank
3
1 mins
RPE 10
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15-25 reps
RPE 7
2
Plank
3
1 mins
RPE 10
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15-25 reps
RPE 7
2
Plank
3
1 mins
RPE 10
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15-25 reps
RPE 7
2
Plank
3
1 mins
RPE 10
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Twisting Bench Crunches
3
20-30 reps
RPE 10
2
Plank With Feet On Bench
3
1 mins
RPE 10
3
Decline Sit Up (Weighted)
3
20-30 reps
RPE 7.5
4
Wood Chop
3
10-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Twisting Bench Crunches
3
20-30 reps
RPE 10
2
Plank With Feet On Bench
3
1 mins
RPE 10
3
Decline Sit Up (Weighted)
3
20-30 reps
RPE 7.5
4
Wood Chop
3
10-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Twisting Bench Crunches
4
20-30 reps
RPE 10
2
Plank With Feet On Bench
4
1 mins
RPE 10
3
Decline Sit Up (Weighted)
4
20-30 reps
RPE 7.5
4
Wood Chop
4
10-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Twisting Bench Crunches
4
20-30 reps
RPE 10
2
Plank With Feet On Bench
4
1 mins
RPE 10
3
Decline Sit Up (Weighted)
4
20-30 reps
RPE 7.5
4
Wood Chop
4
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15-25 reps
RPE 7
2
Plank
3
1 mins
RPE 10
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15-25 reps
RPE 7
2
Plank
3
1 mins
RPE 10
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15-25 reps
RPE 7
2
Plank
3
1 mins
RPE 10
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15-25 reps
RPE 7
2
Plank
3
1 mins
RPE 10
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Side Bend (Dumbbell)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Twisting Bench Crunches
3
20-30 reps
RPE 10
2
Plank With Feet On Bench
3
1 mins
RPE 10
3
Decline Sit Up (Weighted)
3
20-30 reps
RPE 7.5
4
Wood Chop
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Twisting Bench Crunches
3
20-30 reps
RPE 10
2
Plank With Feet On Bench
3
1 mins
RPE 10
3
Decline Sit Up (Weighted)
3
20-30 reps
RPE 7.5
4
Wood Chop
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Twisting Bench Crunches
4
20-30 reps
RPE 10
2
Plank With Feet On Bench
4
1 mins
RPE 10
3
Decline Sit Up (Weighted)
4
20-30 reps
RPE 7.5
4
Wood Chop
4
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Twisting Bench Crunches
4
20-30 reps
RPE 10
2
Plank With Feet On Bench
4
1 mins
RPE 10
3
Decline Sit Up (Weighted)
4
20-30 reps
RPE 7.5
4
Wood Chop
4
10-20 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Cable Crunch
3 Sets
15-25 Reps
@7
2
Plank
3 Sets
1 mins
@10
3
Hanging Leg Raise
3 Sets
10-20 Reps
@10
4
Side Bend (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Cable Crunch
3 Sets
15-25 Reps
@7
2
Plank
3 Sets
1 mins
@10
3
Hanging Leg Raise
3 Sets
10-20 Reps
@10
4
Side Bend (Dumbbell)
3 Sets
10-20 Reps
@7