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BoostcampPNG

Abs workout plan

by
144 athletes joined
2.0
(1 rating)

Program Description

Use this plan to get more defined abs. Workout will only take 20-30 mins.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    20 minutes
  • Created
    Mar 21, 2024 11:18
  • Last Edited
    Aug 08, 2024 12:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
100%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hanging Leg Raise
1
1
1
25 reps
20 reps
15 reps
RPE 8
RPE 8
RPE 8
3
Side Crunch (Cable)
2
1
20 reps
25 reps
RPE 8
RPE 8
4
Plank
1
2
1 mins
1.5 mins
RPE 8
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
2
Hanging Leg Raise
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
@8
@8
@8
3
Side Crunch (Cable)
2 Sets
1 Set
20 Reps
25 Reps
@8
@8
4
Plank
1 Set
2 Sets
1 mins
1.5 mins
@8
@8
Day 3
1
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
2
Hanging Leg Raise
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
@8
@8
@8
3
Side Crunch (Cable)
2 Sets
1 Set
20 Reps
25 Reps
@8
@8
4
Plank
1 Set
2 Sets
1 mins
1.5 mins
@8
@8
Day 1
1
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
2
Hanging Leg Raise
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
@8
@8
@8
3
Side Crunch (Cable)
2 Sets
1 Set
20 Reps
25 Reps
@8
@8
4
Plank
1 Set
2 Sets
1 mins
1.5 mins
@8
@8